Dump & Bake Caribbean Jerk Chicken with Veggies (Keto-Friendly & Sheet Pan Style)
Get ready for a burst of Caribbean flavor with minimal effort! This easy “dump and bake” recipe combines tender chicken with colorful vegetables, all coated in a delicious sugar-free jerk sauce. Perfect for a quick, high-protein, and low-carb weeknight meal.
Yields: 2 servings Prep time: 10 minutes (+ 30 minutes marinating) Cook time: 30 minutes
Ingredients:
- 2 boneless, skinless chicken breasts (about 1-1.5 pounds total)
- 2 medium bell peppers (any color), sliced into strips or large chunks
- 1 (12-16 ounce) bag frozen broccoli florets (no need to thaw)
- 1/2 cup + 2 tablespoons G Hughes Sugar Free Caribbean Jerk Wing Sauce (or any other sugar-free wing/marinade sauce you prefer)
- 1/4 teaspoon black pepper, or to taste
- Optional: 1/2 teaspoon garlic powder or onion powder for veggies
- Optional: Fresh cilantro or lime wedges for serving
Equipment:
- Medium mixing bowl (for marinating)
- 9×13-inch (3-quart) casserole dish or a large sheet pan
- Aluminum foil (if using casserole dish)
- Meat thermometer (recommended)
Instructions:
- Prepare Chicken: Pat chicken breasts dry with paper towels. If they are very thick, you can slice them horizontally to create thinner cutlets, which will cook more evenly and quickly. Place the chicken in a medium mixing bowl. Pour 1/2 cup of the G Hughes Sugar Free Caribbean Jerk Wing Sauce over the chicken. Toss to coat well. Let marinate for at least 15-30 minutes at room temperature while you prep veggies (or refrigerate for up to 2 hours for deeper flavor).
- Preheat Oven & Prepare Dish: Preheat your oven to 425°F (220°C).
- If using a casserole dish: Lightly grease it with cooking spray.
- If using a sheet pan: Line it with parchment paper for easier cleanup.
- Prepare Veggies: Place the sliced bell peppers and frozen broccoli florets in the casserole dish or on the sheet pan. Season with black pepper and optional garlic powder/onion powder. Toss gently to combine.
- Assemble & Bake Covered: Place the marinated chicken breasts on top of the vegetables in the dish/on the pan. Pour the remaining 2 tablespoons of G Hughes sauce evenly over the chicken.
- If using a casserole dish: Cover tightly with aluminum foil.
- If using a sheet pan: You can loosely tent with foil or just bake uncovered (monitor to prevent burning).
- Bake for 15 minutes.
- Bake Uncovered: Remove the foil (if applicable). Continue to bake uncovered for another 15-20 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C) using a meat thermometer, and the vegetables are tender-crisp.
- Rest & Serve: Remove from the oven. Let the chicken rest for 5 minutes before slicing. This allows juices to redistribute. Slice chicken against the grain.
- Enjoy! Serve the sliced chicken with the roasted vegetables and any pan juices. Garnish with fresh cilantro or a squeeze of lime, if desired.
Storage: Store leftovers in an airtight container in the refrigerator for up to 3-4 days.
Recipe Analysis & Dietary Classification
- High Protein: Yes, this recipe is very high in protein. Chicken breast is a lean protein powerhouse.
- Low-Carb: Yes, this recipe is low-carb. Bell peppers, broccoli, and chicken are all naturally low in carbohydrates. The use of a sugar-free sauce is key.
- Keto: Yes, this recipe is keto-friendly.
- Chicken Breast: Naturally keto.
- Bell Peppers & Broccoli: Excellent keto vegetables.
- G Hughes Sugar Free Caribbean Jerk Wing Sauce: This is the critical ingredient for keto. G Hughes sauces are specifically formulated to be sugar-free and are very popular in the keto community, making this a reliable choice. Always check labels for other sugar-free sauces to ensure they are truly low-carb.
- Pepper: Keto-friendly.
