Sheet-Pan Jerk Chicken with Plantain & Veggies

Looking for a vibrant, bold-flavored, and fuss-free dinner that brings the taste of the Caribbean to your kitchen? This Sheet-Pan Jerk Chicken with Plantain & Veggies is exactly what you need. Roasted all on one pan, this dish combines tender jerk-marinated chicken, sweet caramelized plantains, and colorful roasted vegetables in a harmonious medley that’s as nutritious as it is delicious. Perfect for weeknight dinners or weekend gatherings, this recipe simplifies cooking while maximizing flavor, color, and satisfaction.

The History of Jerk Seasoning and Caribbean Cuisine

The roots of jerk seasoning trace back to the indigenous Taino people of Jamaica and were further developed by the Maroons—escaped African slaves who found refuge in the mountainous regions of Jamaica during the 17th century. These communities combined African culinary traditions with native ingredients, creating a unique method of preserving and flavoring meat using a spicy, aromatic blend of spices and slow-smoking over pimento wood (allspice wood). The term “jerk” likely comes from the Spanish word “charqui,” meaning dried strips of meat, similar to jerky.

Jerk seasoning traditionally features scotch bonnet peppers, allspice (also known as pimento), thyme, garlic, onions, and warm spices like cinnamon and nutmeg. Over centuries, jerk evolved into a celebrated staple of Jamaican cuisine, now enjoyed worldwide in various forms—from jerk chicken and pork to tofu and seafood.

This modern sheet-pan version honors those deep cultural roots while adapting to contemporary lifestyles, offering an accessible way to enjoy authentic island flavors without needing a smoker or hours of preparation.

Ingredients Breakdown: What Makes This Dish Shine

The magic of this Sheet-Pan Jerk Chicken lies in its balance of heat, sweetness, earthiness, and freshness. Each ingredient plays a vital role:

Jerk Marinade: A bold blend of scallions, garlic, Scotch bonnet or habanero peppers, fresh thyme, allspice, cinnamon, nutmeg, soy sauce or coconut aminos, brown sugar, lime juice, and vinegar creates a complex, smoky-sweet-spicy profile.
Chicken: Bone-in, skin-on chicken thighs or drumsticks are ideal—they stay juicy during roasting and absorb the marinade beautifully. You can also use boneless chicken breasts, though they require shorter cooking time.
Plantains: Ripe (yellow with black spots) plantains add natural sweetness that contrasts perfectly with the spicy jerk flavor. When roasted, they caramelize into golden, tender bites.
Vegetables: Bell peppers (red, yellow, orange), red onion, zucchini, and sometimes sweet potatoes or carrots bring color, texture, and nutrients. They soak up the jerk drippings, enhancing their flavor.
Olive Oil or Coconut Oil: Helps crisp the chicken skin and ensures even roasting of the veggies.
Fresh Lime Juice and Cilantro: Added at the end for brightness and freshness, cutting through the richness.

Step-by-Step Recipe

Serves: 4–6 | Prep Time: 20 minutes (+ 2–24 hours marinating) | Cook Time: 35–45 minutes

Ingredients

4–6 bone-in, skin-on chicken thighs or drumsticks (about 2–2.5 lbs / 900g–1.1kg)
2 ripe plantains, peeled and cut into 1-inch thick rounds
1 red bell pepper, sliced into strips
1 yellow bell pepper, sliced
1 large red onion, cut into wedges
1 medium zucchini, sliced into half-moons
2 tbsp olive oil or melted coconut oil
1 tsp salt
Freshly ground black pepper, to taste

Jerk Marinade:

6 green onions (scallions), chopped
4 garlic cloves, minced
1–2 Scotch bonnet or habanero peppers, seeded and finely chopped (adjust for heat)
2 tbsp fresh thyme leaves (or 2 tsp dried)
2 tsp ground allspice
1 tsp smoked paprika
½ tsp ground cinnamon
¼ tsp ground nutmeg
1 tsp dried oregano
3 tbsp soy sauce or coconut aminos
2 tbsp apple cider vinegar or white vinegar
1 tbsp brown sugar or maple syrup
2 tbsp fresh lime juice
1 tbsp olive oil
1 tsp black pepper

Directions

Marinate the Chicken: In a food processor or blender, combine all jerk marinade ingredients. Blend until smooth. Place chicken in a large bowl or resealable bag and pour marinade over it. Massage thoroughly to coat every piece. Seal and refrigerate for at least 2 hours, preferably overnight (up to 24 hours) for maximum flavor.
Preheat Oven: Remove chicken from the fridge 30 minutes before cooking. Preheat oven to 400°F (200°C). Line a large rimmed baking sheet with parchment paper or foil for easy cleanup.
Prepare Vegetables & Plantains: In a large bowl, toss plantain slices, bell peppers, red onion, and zucchini with olive oil, salt, and black pepper until evenly coated.
Arrange on Sheet Pan: Spread vegetables and plantains in a single layer on the prepared sheet pan. Place marinated chicken pieces on top, spacing them out so they roast evenly. Spoon any extra marinade over the chicken.
Roast: Bake for 35–45 minutes, flipping the chicken halfway through. The chicken is done when internal temperature reaches 165°F (74°C) and the skin is crispy and slightly charred. Vegetables should be tender and lightly caramelized; plantains golden brown.
Optional Broil: For extra browning, switch the oven to broil for the last 2–3 minutes, watching closely to prevent burning.
Rest and Garnish: Let chicken rest for 5 minutes. Squeeze fresh lime juice over everything and sprinkle with chopped cilantro or parsley.

Tips for Perfect Results Every Time

Marinate Overnight: Longer marination = deeper flavor. Don’t skip this step if you want authentic-tasting jerk chicken.
Use Bone-In Chicken: It stays juicier and develops better texture and flavor during roasting.
Don’t Crowd the Pan: Arrange ingredients in a single layer with space between pieces to ensure even roasting and browning.
Check Heat Level: Scotch bonnets are extremely hot. Start with half a pepper and adjust next time if desired. Wear gloves when handling.
Cut Uniform Pieces: Ensure vegetables and plantains are similar in size for even cooking.
Double the Marinade? If you love extra saucy flavor, make 1.5x the marinade. Reserve half to drizzle after cooking (boil first if it touched raw chicken).
Watch the Plantains: They can burn easily. If needed, place them on a separate tray or add them halfway through cooking.

Variations and Customizations

This recipe is highly adaptable! Try these twists to suit your taste or dietary needs:

Vegetarian Option: Replace chicken with jackfruit, tofu, tempeh, or chickpeas. Marinate and roast similarly.
Keto/Low-Carb: Omit plantains and add more low-carb veggies like broccoli, cauliflower, mushrooms, or eggplant.
Spicier Kick: Add a pinch of cayenne pepper or a few drops of jerk hot sauce to the marinade.
Milder Version: Use bell pepper instead of Scotch bonnet and reduce or omit cayenne.
Pineapple Addition: Add chunks of fresh pineapple to the pan—it pairs wonderfully with jerk flavors.
Grill Option: Instead of roasting, cook everything on a preheated grill over indirect heat for a smoky finish.
Meal Prep Friendly: Make a double batch and store portions in containers for up to 4 days. Reheat in oven or air fryer to keep chicken crispy.

Health Considerations and Nutritional Value

This Sheet-Pan Jerk Chicken with Plantain & Veggies offers a well-rounded, nutrient-dense meal with balanced macronutrients:

Protein: Chicken provides high-quality protein essential for muscle repair and satiety.
Fiber & Vitamins: Colorful vegetables deliver fiber, vitamin C, antioxidants, and phytonutrients that support immunity and digestion.
Healthy Carbohydrates: Plantains offer complex carbs, potassium, and vitamin B6—great for energy and heart health.
Spices with Benefits: Allspice, thyme, garlic, and chili peppers have anti-inflammatory and antimicrobial properties.

Nutritional Estimate (per serving, based on 6 servings):

Calories: ~420–480
Protein: 28–32g
Fat: 18–22g (mostly unsaturated)
Carbohydrates: 38–45g
Fiber: 6–8g
Sugar: 18–22g (naturally occurring from plantains and veggies)
Sodium: ~600–800mg (reduce by using low-sodium soy sauce or coconut aminos)

Note: Values vary based on specific ingredients and portion sizes. For lower sodium, rinse canned items (if used) and limit added salt.

Frequently Asked Questions (FAQ)

Can I use frozen chicken?
It’s best to use fresh or fully thawed chicken for even marinating and cooking. Never marinate or cook chicken from frozen.

What can I substitute for plantains?
You can use sweet potatoes, yams, or regular bananas (though less starchy). Plantains are preferred for their firm texture and mild sweetness.

Is jerk seasoning always spicy?
Traditional jerk is spicy, but you can control the heat by adjusting the amount of Scotch bonnet pepper or replacing it with milder options like jalapeño or bell pepper.

Can I make this ahead of time?
Absolutely! Marinate the chicken up to 24 hours in advance. Chop veggies and store separately. Assemble and roast when ready.

How do I store leftovers?
Keep in an airtight container in the refrigerator for up to 4 days. Reheat in the oven at 350°F (175°C) for best texture.

Can I freeze this dish?
Yes, freeze cooked chicken and veggies (without garnishes) for up to 3 months. Thaw overnight and reheat gently.

What sides go well with this?
Try coconut rice, mango salsa, avocado salad, or a simple cabbage slaw. A cold sorrel drink or ginger beer completes the Caribbean vibe!

Summary

Sheet-Pan Jerk Chicken with Plantain & Veggies is a vibrant, flavorful, and healthy one-pan meal inspired by Jamaican traditions. Packed with bold spices, tender chicken, sweet plantains, and colorful roasted vegetables, it’s perfect for easy weeknight dinners or festive gatherings.

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