Keto 7 day meal plan

Keto Jerk Chicken

by KetoFocus.com
4 Stars (1 Reviews)
Nutrition Facts

4

Servings

581

Calories

42.6g

Fat

46.7g

Protein

6.6g

Net Carbs

Say goodbye to bland chicken and hello to your new favorite grilled chicken recipe! This keto jerk chicken recipe makes for an absolutely delightful keto dinner!

Keto Jerk Chicken Ingredients

  • 8 chicken legs (drumsticks)
  • 1 bundle green onions, white and green parts
  • 1 small shallot, peeled
  • 6 garlic cloves, peeled
  • 1 tablespoon chili powder
  • 1 inch piece of ginger root, peeled
  • ½ cup avocado oil
  • 2 tablespoons ground allspice
  • 2 tablespoons liquid aminos or soy sauce
  • 2 tablespoons golden monkfruit or Swerve
  • 2 tablespoons lime juice
  • 1 tablespoon salt
  • 1 tablespoon black pepper
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon dried thyme

Keto Jerk Chicken Directions

  • 1
    The day before cooking, pat chicken dry with paper towels.
    chicken legs on a cutting board and patting them dry with a paper towl
  • 2
    To prepare the marinade, combine the remaining ingredients to a blender or food processor. Pulse to combine.
    jerk chicken marinade in a food processor
  • 3
    Add chicken to a ziploc bag or baking dish and coat each piece with the marinade. Refrigerate for 12 to 24 hours.
    pouring jerk marinade onto chicken legs in a bowl
  • 4
    Bring chicken to room temperature before cooking. Heat grill to medium heat (about 250- 300 degrees). Add chicken to the grill grate and cover over indirect heat. Let cook for 30-35 minutes undisturbed.
    jerk marinaded chicken sitting on grill grate
  • 5
    Uncover grill. Turn the drumsticks. Cover and continue cooking and turning drumsticks every 10 minutes until chicken has reached an internal temperature of 165 degrees.
    grilled chicken on a bbq

Latest Keto Dishes

Low Carb Jerk Chicken Recipe

closeup of blackened jerk chicken Keto jerk chicken makes for the perfect summer dinner, even when having guests over! Whereas typical marinaded or dry rub chicken recipes are made with a lot of high sugar sauces and rubs, jerk chicken can be made very keto friendly. This is also a very easy to make keto dinner recipe which makes crispy and moist chicken, with just the right amount of seasoning. It will surely be a hit amongst any guests which you’re hosting! Jerk chicken is made using a grill and is full of flavours originating from Jamaica and the Caribbean! Can’t go on vacation? Bring the Caribbean to your home!

This is the perfect keto dinner as it is low carb, delicious and also filling! This is also a dinner which is typically liked by a lot of people, so it could also be a great option for a summertime weekday dinner as it doesn’t take a long time to cook and the whole family can enjoy the same meal together! Some keto friendly side dishes which can be used to compliment this dish are grilled asparagus, keto coleslaw and jicama fries.

grilled chicken on picnic table

What is Jerk Chicken?

Jerk chicken is typically a very spicy dish, but the spiciness can be changed to your liking, or to whomever you’re serving the dish to. The seasoning can be made a bit milder by adding less chilli. You can also add more chilli if you prefer spicy food!

This recipe calls for starting the preparation of the chicken and the marinade from a day before. This is because the chicken will have more time to soak up the marinade and in turn make the dish even tastier! Thus, it is recommended that if you know that you will be making Jerk chicken the next day, to buy all of the ingredients and start preparing a day in advance, for the flavors to come together overnight.

Jerk Seasoning

The term ‘jerk’ originates from a style of cooking coming from Jamaica. It is also popular in other Caribbean and West Indian countries. Jerk seasoning is a simple spice with a lot of flavour. This seasoning can be both a spicy dry rub, but also a wet marinade. Jerk seasoning is typically made with brown sugar, which balances out the spiciness and is what gives it a sweet Jamaican taste. But not to worry, this grilled chicken recipe is still keto friendly and we use a brown sugar substitute that is zero net carbs instead of real brown sugar.

The brown sugar replacement I typically use is Lakanto Golden Monkfruit. It is caramely and sweet and tastes very similar to brown sugar. Another option is Brown Swerve.

The typical main ingredient used for this type of seasoning is chicken. However, sometimes it is also used as a marinade for pork, beef or even seafood.

ingredients in a food processor bowl

Best Cut of Chicken for Jerk Chicken

In order to make this grilled keto chicken recipe, it is best to use dark meat such as chicken thighs or legs. These cuts of chicken are recommended as they have a higher fat content than leaner meats like, chicken breast. Moreover, since chicken breast does not contain a lot of fat, it tends to dry out faster. On the other hand, chicken thighs act better at retaining moisture due to the amount of fat in them, making them juicier and full of flavour. Due to their fat content, chicken thighs or legs are always a better choice on a keto diet as they keep you feeling full for longer.

chicken legs marinading in jerk seasoning in a bowl

Oven Baked Jerk Chicken

This chicken can be cooked in the oven if a grill is not available. In order to get the perfect jerk chicken, bake at 300 degrees for about 45 minutes or until internal temperature of the chicken is 165 Degrees. Do keep in mind that the size of the chicken legs affects the time it takes for them to be properly baked. The larger the chicken leg size, the longer it would take for them to be ready. Moreover, 300 degrees is also the right temperature for the chicken legs to remain crispy! If you opt for oven baking the chicken, leaving it for a few minutes under the broiler at the end can help to crispen up the skin and it will also give the chicken that blackened appearance which it would have if it were cooked on a grill!

- What Internal Temperature Should You Cook Chicken Legs to?

All chicken must reach an internal temperature of 165 Degrees for it to be considered safe to eat. If you prefer your chicken to be slightly more cooked, then you can keep it cooking for a few minutes longer. In order to check the temperature of the chicken legs, insert a meat thermometer into the chicken legs, alongside the bone. This will give you the most accurate internal temperature. It is recommended that you use a meat thermometer instead of just checking the colour of the chicken as the colour may vary, whereas the thermometer will ensure proper doneness.

a meat thermometer stuck in a chicken leg that is on the grill

Other Keto Grill Recipes

If the weather is warm where you are at and you fill like grilling, here are some other delicious keto grill reicpes to try:

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Annie Lampella

Annie Lampella

I strive to find meals that your whole family can enjoy (kids and relatives too) while you are on your keto quest. You can still have your favorite foods on the keto diet, you just have to be creative with how you make them.

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Keto 7 day meal plan