Jerk Chicken Thighs

Take a trip to the islands with these jerk chicken thighs. Chicken thighs are higher in iron and B12 than breast meat, and deliver incredible flavor with this Caribbean-inspired marinade.

Prep Time 10 minutes
Servings 6 servings

Ingredients

  • 12 boneless, skinless chicken thighs, trimmed
  • 1 jalapeño or habanero, diced
  • 2 Tbsp avocado oil
  • 1 lime, juiced
  • 6 cloves garlic, minced
  • ¼ cup low-sodium soy sauce
  • ¼ cup brown sugar
  • 2 Tbsp dried thyme
  • 1 Tbsp allspice (Jamaican if possible)
  • 2 tsp ginger
  • 2 tsp cinnamon
  • 1 tsp ground cloves
  • 1 tsp salt

Directions

  1. Combine all marinade ingredients in a large ziplock bag. Add chicken thighs and marinate for 2 hours or overnight.
  2. Grill or cook on a flat top over medium-high heat until cooked through, about 5–7 minutes per side.

Nutrition Facts Per serving

Per 2 thighs: 190 calories, 24g protein, 0g carbohydrates, 10g fat, 0g fiber

Serving Suggestions

Pair with Coconut Red Beans and Rice. Double the recipe to have leftover chicken for Jerk Chicken Wraps.

About the Author

Megan Lautz, MS, RD, CSCS, TSAC-F is a Registered Dietitian and coach who specializes in firefighter nutrition. Megan's mission is to help firefighters perform better, recover faster, and enjoy long healthy retirements. Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. Check out @Rescue.RD on Facebook and Instagram.

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