Why Jerk Chicken is Healthy (When It’s Done Right)
Jerk chicken isn’t just iconic—it can be a smarter way to enjoy grilled flavor when it’s slow-cooked, properly marinated, and not burned. Here’s what makes it different, plus how to make it and where to taste the real thing in Jamaica.
Why Jerk Chicken is Healthy
The health benefits of Jamaica’s famous Jerk Chicken.
Enjoy the Flavors of Jerk Chicken
Eating Jamaican jerk food might be a healthier option than grilled or barbecued meat. Research shows grilling meat at high heat increases the risk of cancer. But marinating meat for at least 30 minutes with garlic, rosemary and sage can reduce that risk. One of the best ways is grilling low heat and Jamaican jerk cooking does that. Traditional jerk is slow cooking meat, marinated overnight and not over exposed to heat so it doesn’t char but still flavorful.
Jamaica’s jerk tradition which is rooted in the Tainos way of life is all about marinating meat and grilling low to avoid burning. This low heat method is what the experts recommend to minimize health risk and still get bold flavor.
If you’re in Jamaica don’t miss out on this flavor – slow cooked jerk meats, reggae music, island rum and sun kissed beaches is a perfect combination.
Jerk chicken is one of Jamaica’s most popular dishes and is known for its rich, smoky and spicy flavour. The word “jerk” refers to a way of seasoning and cooking that has its roots in the island’s history particularly with the Maroons – descendants of enslaved Africans who escaped to the mountains of Jamaica. They developed this method by using a blend of spices and slow cooking the meat over pimento wood which gives it a unique flavour.
The marinade for jerk chicken usually includes ingredients like Scotch bonnet peppers, allspice, thyme, garlic, ginger and scallions. This hot combination gives the dish its heat and complexity. The chicken is traditionally grilled or smoked so the spices can penetrate deep into the meat and give a balance of smoky, spicy and savoury notes.
You can find jerk chicken all over the island, but there are many jerk centres where you can get the real deal. Among them, Scotchies is one of the most well-known by name. With locations in Montego Bay, Ocho Rios, and Kingston, Scotchies is a must-visit for locals and tourists alike. The rustic, open-air setting and their perfectly grilled jerk chicken—slow-cooked over fragrant pimento wood—make it the top choice for anyone seeking a true, authentic Jamaican jerk experience.
🔥 How to Make Authentic Jerk Chicken (Grill or Oven Method)
Marinate chicken with a bold blend of scotch bonnet peppers, allspice (pimento), garlic, scallion, ginger, thyme, and a touch of brown sugar. Let it sit for at least a few hours, or preferably overnight.
Otherwise, you can use a high-quality premade jerk marinade. Coat the chicken well and refrigerate for a few hours or overnight.
Set your oven to broil and place the marinated chicken in a baking dish under the heat. Turn the pieces to get them nicely browned on all sides. Once the color looks good, cover and bake until fully cooked. Then remove the cover and broil one more time to crisp up the outside.
The juices from the chicken mixed with the jerk marinade will form a flavorful sauce in the pan—use it to baste the chicken during the final broil. The result: bold flavor, juicy meat, and that irresistible jerk finish.
“Best Jamaica made our trip unforgettable—not just the ride, but the food recommendations too. Thanks for showing us the real Jamaica!”
— Sarah W., Toronto, Canada