A juicy Jerk Chicken Rice and Beans recipe that will soon become a weeknight staple! This gluten-free chicken dinner is both creamy and hearty and can be prepped ahead of time for busy nights.
"I decided to give this recipe a try because you said it was great as leftovers and you're totally right! It was just as good the second day when I took it for my lunch. Thanks for the great recipe idea!" -Tia
A Quick Look At The Recipe
- ⏲️Ready In: 1 hr
- 👪Serves: 5
- 🍽 Calories and Protein: 604 kcals and 29 grams of protein
- 📋Main Ingredients: Bone-in and skin-on chicken thighs, jerk seasoning, white rice, kidney beans, and coconut milk.
- 📖 Dietary Notes: Dairy-free and gluten-free.
- ⭐ Why You'll Love It: This gluten-free jerk chicken is bold, juicy, and cooked with rice and beans for a flavorful one-pan dinner.
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A spicy combination of chicken, rice, and beans swirled in a creamy coconut milk sauce and squirted with refreshing lime juice. The best recipe to feed a large family. Though if you like a kick of heat, this green chili chicken crockpot recipe is great too.
For myself, I love that the chicken thighs are seared in delicious jerk spice seasoning and then mixed into a creamy rice and bean blend.. all in one pan. It's a dairy and gluten-free weeknight dinner that saves mental effort and gives your taste buds a boost.
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💭Why You'll Love This Recipe
Classic taste: The flavor of this jerk chicken recipe is similar to the traditional one but with a dietary twist.
One pan meal: You can skip the excessive dishes when you make this recipe, as it's all made in just one skillet. Just like my chicken taco skillet.
Leftovers: While the dinner is tasty and freshly made, it's even more delicious the next day when everything has had time to sit. This makes it amazing for meal prep lunches.
Ingredients and Substitutions
- Bone-in and skin-on chicken thighs: You want the skin on the chicken thighs so that the seasoning sticks to it. And though boneless thighs would work, they tend to become a bit too juicy for this dish (though they're great in something like air fryer chicken thighs and potatoes).
- Jerk Seasoning: You can use store-bought, gluten-free jerk seasoning. However, you’ll find a much better flavor by whipping up a homemade jerk spice instead!
- White rice: The kind of rice you choose is up to you; all of them should work with the one-pot jerk chicken, but long-grain rices give a better texture.
- Kidney beans: Rinse them fully before you need them. If you're using raw beans, they need to be soaked and cooked.
- Coconut milk: The solution to all things creamy on a dairy-free diet. Try to grab a can that’s not too watered down (in other words, you need full-fat coconut milk). You want the really thick, coconut cream part, as is the case with this skillet coconut lime chicken, too.
- Chicken stock: I use bone broth powder for this just because it’s easier. But a pre-made chicken stock would work as well (learn more about powdered bone broth).
See the recipe card for full information on ingredients and quantities.
How To Make Gluten-Free Jerk Chicken
Step 1: Add the chicken, jerk seasoning, and all other spices (except the bay leaf) to the bowl and toss.
Step 2: Heat oil over medium to high heat until simmering and cook the chicken thighs skin side down until crispy. Flip and repeat on the other side. Remove from the pan and set aside.
Step 3: Add the onion and garlic to the pan before adding in the remaining ingredients and bring to a boil. Add the chicken on top of the rice and bake in the oven for 25 minutes before serving.
Expert Tips
Any jerk marinade will work for the recipe, but I like to use a homemade jerk spice as I find the flavors more powerful.
Thighs with the bone in work best for this recipe, as boneless thighs tend to overcook and get too juicy (though they're great for slow cooker honey mustard chicken thighs or Traeger smoked chicken thighs).
Serve the one pot jerk chicken as is or with a root vegetable medley, tomato salad, or even maple candied Brussels sprouts.
Though you can marinate the chicken thighs for a few hours, it's totally optional. The Jamaican jerk chicken tastes just as delicious if the jerk marinade is just rubbed on.
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat portions in the microwave untilw armed through.
How To Meal Prep It
There are two ways to meal prep this delicious jerk chicken, rice, and beans:
You can make the entire dish ahead of time and reheat it. Know that your chicken will be delicious but you may lose a tiny bit of the crisp on the skin.
You can also just prep the base of the recipe (beans and rice) and pop it into the fridge at the same time you marinate the chicken.
Then, after work, just cook up the chicken, add it on top of the rice, and bake in the oven until the rice and beans are cooked through. Make sure to let the dish you have the rice in come to room temperature first, though, before popping it into the oven.
Gluten-Free Jerk Chicken FAQs
Yes! Jerk chicken is a flavorful, protein-packed dish that makes a wicked meal prep recipe. It can be eaten as a complete meal, like with this skillet dinner, or as a meal prep recipe to add a flavor pop to salads or pasta.
It depends on your definition of healthy. Jer seasoning contains a lot of amazing spices and herbs. However, many store-bought brands contain a ton of salt or additives. This is why I find it better to use homemade jerk seasoning instead.
More Dairy & Gluten-Free Dinner Recipes
If you tried this Gluten-Free Jerk Chicken Rice And Beans Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it goes!
Juicy Gluten-Free Jerk Chicken
Equipment
- 1 Large cast iron pan
Ingredients
- 4-6 chicken thighs bone in, skin on
- 3 tbsp. jerk seasoning
- 1 tsp. ground cinnamon
- ½ tsp. kosher salt plus more for seasoning
- ¼ tsp. freshly ground black pepper plus more for seasoning
- 1 tbsp. olive oil
- ½ yellow medium onion chopped
- 2 tbsp. minced garlic
- 1 cup long-grain white rice
- 15 oz red kidney beans drained and rinsed
- 1 cup coconut milk unsweetened
- 1 cup bone broth
- 2-3 bay leaf
Instructions
- Place the chicken thighs in a large bowl and jerk seasoning, cinnamon, in a large bowl.
- Toss until the chicken is well-coated.
- Season the chicken with salt and pepper.
- Pre-heat oven to 350°F.
- Add the oil in a 10-inch oven-safe skillet.
- Heat the oil over medium-high heat until it is simmering.
- Add your seasoned chicken skin-side down and cook for 6-7 minutes till the skin is golden brown and crispy.
- Flip the chicken and cook for 3 minutes.
- Remove the chicken to a plate; and set aside.
- Reduce the heat to medium.
- Scrape the bottom of the pan to mix the flavors of the chicken fat and oil.
- Add the diced onion to the pan.
- Cook, stirring occasionally, about 4-5 minutes.
- Add the minced garlic and stir to combine, 1 minute more.
- Add the rice, beans.
- Stir to combine.
- Add the coconut milk, chicken broth, and bay leaves.
- Bring to a boil, and keep the boil rolling for five minutes while stirring to combine. The sauce will thicken a bit.
- Add the chicken skin-side up on top of the rice.
- Top each chicken with a thyme sprig.
- Place the pan with the chicken and rice in the oven 20 to 25 minutes.
- Discard the bay leaf and serve the rice with the chicken.
Notes
- Any jerk marinade will work for the recipe but I like to use a homemade jerk spice as I find the flavors more powerful.
- Thighs with the bone in work best for this recipe as boneless thighs tend to overcook and get too juicy.
- Serve the one pot jerk chicken as is or with a side of roasted veggies, tomato salad, or even candied brussels sprouts.
- The recipe makes 4-6 servings depending on size. Nutrition is based on 5 servings.
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
Nutrition
Sage says
This is perfect! I'm looking for gluten- free recipes to try.
Melissa Vandercook says
This is one of our favorite one-pan dinners that we make regularly, and the leftovers are just as tasty.
fitasamamabear says
Ah I love the leftovers too!
Joanne says
This worked exactly as written, thanks! Absolutely packed full of flavour!
jane says
I love this Juicy Gluten-Free Jerk Chicken. So easy to make but so flavorful!
Pam says
One of the best dishes I’ve made. Can’t wait until the next time to try again!
Tia says
I decided to give this recipe a try because you said it was great as leftovers and you're totally right! It was just as good the second day when I took it for my lunch. Thanks for the great recipe idea!
fitasamamabear says
I personally love it more the next day lol
Jennifer says
As someone who's new to gluten-free cooking, I was a bit intimidated, but this recipe was easy to follow. The end result was a delicious, satisfying meal that I'll be making again and again.
fitasamamabear says
This makes my heart happy! If you ever have GF questions don't hesitate to ask!
holly says
My family loved this one-pot meal! We used a prmade jerk seasoning and it turned out great, but I am going to try your homemade seasoning next time. Thanks for the great recipe.
fitasamamabear says
I love homemade seasoning but store-bought is great when you're missing ingredients lol
Wendy says
I love that this is a whole meal all in one skillet! Makes dinner so easy and jerk seasoning is really just the best when it comes to flavor. The chicken was super juicy and tender and the rice and beans just perfectly cooked.
fitasamamabear says
One skillet dinners are sanity savers lol
Jane says
This meal was abslutely delicious! I love that it was a complete meal and the flavors were incredible. I also loved that it used coconut milk instead of dairy. Delicious!
fitasamamabear says
Happy to hear you loved it!