PF
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StovetopComplexity

Jamaican Jerk Chicken

This Jamaican Jerk Chicken packs 119g protein and 1,790 calories across 4 servings — a high-volume option for serious lifters in a surplus. Quick prep on the stovetop means you can batch multiple servings in one session for midweek meals. Built for athletes running a bulk or hitting aggressive protein intake without spending hours in the kitchen.

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Ingredients

4 servings
  • Chicken Thigh, Bone-In, Skin-On(2722g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Green Onion (Scallion)
  • Garlic(360g)
  • JalapeñO Pepper
  • Lime Juice, Fresh(60g)
  • Olive oil(45g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Brown sugar(15g)
  • Thyme, Dried(10g)
  • Nutmeg, Ground(10g)
  • Cinnamon, Ground(10g)
  • Allspice, Ground(10g)
  • Ginger, Fresh Root(10g)
  • 2 teaspoons kosher salt
  • 1 1/2 teaspoons ground black pepper

Instructions

  1. 1If using bone-in pieces, with a sharp knife poke a few holes in the chicken so the marinade can better penetrate. If using boneless, pound any chicken breasts into an even thickness; with the tines of a fork poke holes in the chicken. Pat the chicken dry, then place in a ziptop bag, a large bowl, or a baking dish sized to hold the chicken snugly.
  2. 2Cut off half of the dark parts of the green onion, finely chop, and set aside for serving (I put them in a small bowl or ziptop baggie in the refrigerator). Chop the remaining white and dark green parts into 1-inch pieces, then place in a mini food processor or high speed blender.
  3. 3To the food processor, add the garlic, jalapeño, lime juice, oil, brown sugar, thyme, nutmeg, cinnamon, allspice, ginger, salt, and black pepper. Blitz to combine (it’s OK if the mixture isn’t perfectly smooth).
  4. 4Pour the mixture over the chicken, then turn the chicken to coat it evenly. Cover and marinate in the refrigerator for at least 4 hours or overnight. When ready to cook, let the chicken come to room temperature for at least 15 minutes.
  5. 5TO GRILL THE CHICKEN. Heat a charcoal or gas grill to medium heat (350°F to 375°F). Clean and oil the grates. Grill the chicken pieces skin-side down (for bone-in) or smooth/presentation side down (for boneless) for 25 to 35 minutes (for bone-in) or 8 to 12 minutes (for boneless), turning halfway through. Chicken is considered done at 165°F. I like to remove chicken from the grill at 155-160°F and allow it to finish cooking while resting. Discard the excess marinade.
  6. 6TO BAKE THE CHICKEN. Heat your oven to 375°F. Bake the chicken for 25 to 45 minutes (for bone-in—note the time varies a lot depending upon the size of your pieces) or 15 to 25 minutes (for boneless), or until the chicken is cooked through (it should register 155°F on an instant read thermometer; the temperature will rise as it rests). Discard the excess marinade.
  7. 7Place the chicken on a plate and let rest for at least 5 minutes (resting is mandatory!). Sprinkle with the reserved green onions and enjoy hot.

Nutrition — Per Serving

1790

calories

119g

protein

126g

fat

Carbohydrates
43g
Saturated fat
33.2g
Sodium
572 mg
Dietary fiber
5.3g

4 servings per batch · ~813g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Jamaican Jerk Chicken have per serving?

Each serving contains 119g of protein and 1790 calories with 126g fat and 43g carbs. This is an extremely high-protein, calorie-dense meal designed for serious surplus phases or athletes with elevated energy needs.

How long does Jamaican Jerk Chicken take to prep?

Jamaican Jerk Chicken is quick prep and yields 4 servings per stovetop batch, so you can scale the recipe up for multiple batches during your prep session. Despite the high calorie and protein volume, active time remains minimal with the streamlined cooking method.

Is Jamaican Jerk Chicken good for muscle gain?

At 119g protein per serving, Jamaican Jerk Chicken is one of the highest-protein recipes available and directly targets muscle-building goals. The 1790 calories per serving makes this ideal for bulking phases where you need calorie surplus alongside maximum protein intake.

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