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Healthy High-Protein Jerk Chicken Thighs Recipe with Mango Avocado Salsa

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A flavorful and healthy recipe featuring smoky, spicy jerk chicken thighs paired with light cauliflower rice and a fresh mango avocado salsa. Perfect for a quick, high-protein meal that’s both satisfying and nutritious.

Ingredients

Scale
  • 1.5 lbs boneless, skinless chicken thighs
  • 2 tbsp olive oil (for marinating and cooking)
  • 2 tbsp fresh lime juice
  • 3 cloves garlic, minced
  • 1 tbsp fresh ginger, grated
  • 1 tsp allspice
  • 1/2 tsp ground cinnamon
  • 1 tsp thyme (dried or fresh)
  • 1/4 tsp Scotch bonnet pepper or cayenne (adjust to taste)
  • 1 tsp brown sugar
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 medium cauliflower head (about 4 cups grated)
  • 1 tbsp olive oil (for sautéing cauliflower rice)
  • 1 clove garlic, minced
  • Salt and pepper to taste
  • 1 tbsp fresh cilantro, chopped (optional)
  • 1 medium ripe mango, diced
  • 1 medium ripe avocado, diced
  • 2 tbsp red onion, finely chopped
  • 1 tbsp fresh lime juice
  • 2 tbsp fresh cilantro, chopped (optional)
  • Salt to taste

Instructions

  1. In a large mixing bowl, combine 2 tbsp olive oil, 2 tbsp fresh lime juice, minced garlic, grated ginger, and all jerk seasoning spices: 1 tsp allspice, 1/2 tsp ground cinnamon, 1 tsp thyme, 1/4 tsp Scotch bonnet pepper or cayenne, 1 tsp brown sugar, 1 tsp salt, and 1/2 tsp black pepper. Stir until well blended.
  2. Add the chicken thighs to the marinade, turning to coat thoroughly. Cover and refrigerate for at least 30 minutes, ideally up to 2 hours for deeper flavor.
  3. Grate the cauliflower using a box grater or pulse in a food processor until it resembles rice grains.
  4. Heat 1 tbsp olive oil in a large skillet over medium heat. Add minced garlic and sauté for about 30 seconds until fragrant.
  5. Add the grated cauliflower to the skillet, season with salt and pepper, and cook for 5-7 minutes, stirring occasionally, until tender but still slightly firm. Stir in chopped cilantro if using. Remove from heat and set aside.
  6. In a small bowl, gently toss diced mango, avocado, red onion, 1 tbsp fresh lime juice, chopped cilantro, and salt. Keep chilled until serving.
  7. Heat a large skillet over medium-high heat with a small drizzle of oil. Place the marinated chicken thighs in the pan and cook for 5-6 minutes per side, or until internal temperature reaches 165°F (74°C) and a nice charred crust forms. Avoid moving the chicken too soon to develop a good sear.
  8. Let the chicken rest for 5 minutes after cooking. Serve over a bed of cauliflower rice, topped with mango avocado salsa. Garnish with extra cilantro or a lime wedge if desired.

Notes

Marinate chicken for at least 30 minutes for best flavor; 15 minutes works if short on time. Use boneless, skinless thighs for juiciness and faster cooking. Control heat by adjusting Scotch bonnet or cayenne pepper. Avoid overcooking cauliflower rice to prevent mushiness. Prepare salsa last and keep chilled to maintain avocado freshness. Rest chicken after cooking to keep it juicy.

Nutrition

Keywords: jerk chicken, high-protein, healthy chicken recipe, mango avocado salsa, cauliflower rice, low-carb, gluten-free, dairy-free, spicy chicken

Find it online: https://sweetstirring.com/healthy-high-protein-jerk-chicken-thighs-recipe-with-mango-avocado-salsa/