PF
Tantalizing Jamaican escovitch fish served with rice and peas, and colorful cabbage slaw on a plate.
Stovetop~45 minComplexity

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. 1Pat the chicken thighs dry, then use a sharp knife to poke several holes through the skin and into the meat to help the marinade penetrate. Place the chicken in a large bowl or baking dish.
  2. 2Chop the green onions, reserving half of the dark parts in a small bowl for garnish. Add the remaining white and light green parts to a food processor along with the garlic, jalapeño, lime juice, olive oil, brown sugar, thyme, nutmeg, cinnamon, allspice, ginger, salt, and black pepper. Blitz until combined (mixture need not be perfectly smooth).
  3. 3Pour the marinade over the chicken and turn to coat evenly. Cover and refrigerate for at least 4 hours or overnight.
  4. 4Remove the chicken from the refrigerator and let sit at room temperature for at least 15 minutes before cooking.
  5. 5Heat a large skillet over medium-high heat for 2 minutes. Add the chicken thighs skin-side down and cook 15–18 minutes until the skin is golden brown and crispy, then flip and cook 12–15 minutes until the internal temperature reaches 165°F when measured at the thickest part of the thigh.
  6. 6Transfer the cooked chicken to a plate and let rest for at least 5 minutes.
  7. 7Divide the rested chicken evenly among 4 airtight containers while still warm, spooning any pan drippings over each portion.
  8. 8Top each container with the reserved green onions just before serving, or store the garnish separately and add fresh when reheating.

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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