Low Sodium Authentic Jamaican Jerk Chicken

Infuse your kitchen with the bold, smoky flavors of the Caribbean with this Low Sodium Authentic Jamaican Jerk Chicken recipe. Perfect for keeping your sodium intake in check without sacrificing taste, this dish captures the essence of Jamaica’s signature cuisine. Marinated in a vibrant blend of scotch bonnet peppers, fresh thyme, green onions, and warm spices like allspice, cinnamon, and nutmeg, the chicken is bursting with layers of aromatic flavor. A touch of brown sugar balances the heat, while lime juice and low-sodium soy sauce enhance the marinade. After a slow roast in the oven, the chicken is finished on the grill, delivering that perfectly charred, smoky finish. Served with classic sides like rice and peas or fried plantains, this recipe is a healthier, guilt-free way to savor the authentic taste of Jamaican jerk chicken. Perfect for weeknight dinners or backyard cookouts!

Nutriscore Rating: 53/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

Ingredients

• 2 pounds Bone-in chicken pieces (legs, thighs, drumsticks)
• 2 whole Scotch bonnet peppers
• 2 tablespoons Fresh thyme leaves
• 4 whole Green onions (scallions), chopped
• 4 whole Garlic cloves
• 1 tablespoon Ginger, fresh and grated
• 1 tablespoon Whole allspice berries (ground to make a powder)
• 0.5 teaspoon Cinnamon powder
• 0.5 teaspoon Nutmeg, ground
• 1 teaspoon Black pepper
• 2 tablespoons Low sodium soy sauce
• 2 tablespoons Olive oil
• 2 tablespoons Lime juice, freshly squeezed
• 1 tablespoon Brown sugar

Directions

Step 1

Start by preparing the Jerk marinade. In a blender, combine scotch bonnet peppers, thyme leaves, chopped green onions, garlic cloves, grated ginger, ground allspice, cinnamon, nutmeg, black pepper, low sodium soy sauce, olive oil, lime juice, and brown sugar. Blend the ingredients until smooth to form a marinade.

Step 2

Place the chicken pieces in a large bowl or resealable plastic bag. Pour the marinade over the chicken, ensuring each piece is well coated. For best results, cover and refrigerate the chicken for at least 4 hours, preferably overnight.

Step 3

Preheat your oven to 375°F (190°C). Prepare a baking sheet by lining it with aluminum foil or lightly oiling it.

Step 4

Arrange the marinated chicken pieces on the prepared baking sheet, ensuring they're spaced out for even cooking.

Step 5

Bake the chicken in the preheated oven for about 45–50 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (75°C). Turn the chicken pieces halfway through baking to ensure even cooking.

Step 6

For an authentic touch, finish the chicken on the grill. Preheat your grill to medium-high heat. Place the chicken on the grill for about 3–5 minutes on each side to achieve a smoky flavor and crispy skin.

Step 7

Remove the chicken from the grill and let it rest for a few minutes before serving. Serve with traditional sides such as rice and peas, fried plantains, or a fresh salad.

Step 8

Enjoy your Low Sodium Authentic Jamaican Jerk Chicken, packed with flavor and without the extra salt!

Nutrition Facts

Serving size	(138.8g)

Amount per serving	% Daily Value*
Calories	356.0

Total Fat 28.7g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1162.2mg	0%
Total Carbohydrate 22.6g	0%
Dietary Fiber 2.9g	0%
Total Sugars 10.8g
Protein 4.4g	0%

Vitamin D 0IU	0%
Calcium 85.7mg	0%
Iron 2.2mg	0%
Potassium 321.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 70.5%

Protein: 4.8%

Carbs: 24.7%