Description
This Whole30 and Keto-friendly Sheet Pan Jamaican Chicken recipe features tender chicken breasts seasoned with flavorful Jamaican jerk spices, roasted alongside crispy brussels sprouts, and finished with a fresh mango salsa topping. Easy to prepare and clean up, this dish is perfect for a healthy, hearty weeknight dinner or meal prep.
Ingredients
Scale
Vegetables
- 2 pounds brussels sprouts, cut in half
Proteins
- 6 chicken breasts
Seasonings & Oils
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1 teaspoon pepper
- 2 tablespoons Jamaican jerk seasoning (homemade or store-bought)
Toppings
- 1 batch mango salsa (homemade)
Instructions
- Preheat the Oven: Preheat your oven to 425ºF (220ºC) and line a rimmed baking sheet with parchment paper to ensure easy cleanup.
- Prepare Brussels Sprouts: Toss the halved brussels sprouts in olive oil ensuring they are evenly coated. Spread them out in a single even layer on the prepared baking sheet. Season with salt and pepper evenly over the sprouts.
- Season Chicken Breasts: Season both sides of the chicken breasts liberally with Jamaican jerk seasoning to infuse spicy, aromatic flavors.
- Arrange Chicken on Sheet Pan: Place the seasoned chicken breasts directly on top of the bed of brussels sprouts on the baking sheet, making sure they are spaced evenly for thorough roasting.
- Roast in the Oven: Roast the chicken and brussels sprouts together for 20–25 minutes. The chicken is done when it reaches an internal temperature of 165ºF (74ºC) and the brussels sprouts are tender and slightly caramelized.
- Rest the Chicken: Remove the baking sheet from the oven and let the chicken rest for 5 minutes before serving. This allows juices to redistribute, keeping the chicken moist.
- Serve with Mango Salsa: Serve each chicken breast topped with 2 tablespoons of fresh mango salsa. For a complete meal, enjoy with cauliflower rice or your choice of low-carb side.
Notes
- This recipe is Whole30 and Keto compliant, making it suitable for clean-eating and low-carb diets.
- Using parchment paper simplifies cleanup and prevents sticking.
- The mango salsa adds a refreshing contrast to the spicy jerk flavors.
- Ensure to check chicken’s internal temperature with a meat thermometer for safety.
- Cauliflower rice or steamed veggies make excellent low-carb side dishes to accompany this meal.
Nutrition
- Serving Size: 1 serving (1.5 chicken breasts and accompanying brussels sprouts with mango salsa)
- Calories: 452 kcal
- Sugar: 7 g
- Sodium: 520 mg
- Fat: 19.3 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 23.4 g
- Fiber: 6 g
- Protein: 47.9 g
- Cholesterol: 120 mg
