Jerk Chicken Thighs With Avocado & Mango Salsa

September 19, 2020For The Love of Food
jerk chix 2

Prep time: 2 hours 15 minutes

Cook time: 20 minutes

Serves: 4

Calories: 526

I needed some inspiration for dinner last night. Pinterest is my holy grail when it comes to recipes. Pinspiration if you will, ha! and boy, it did not disappoint. Searching chicken dinner recipes, and jerk chicken caught my eye.

I love Caribbean flavors, so complex; Sweet, spicy, and earthy. Also, love me some tropical fruits! When I decided on jerk chicken, I knew I wanted to do a mango and avocado salsa.

All these flavors mix so well together! My homemade jerk seasoning has all the staple spices I have hanging out in the spice cabinet. Is anyone else a bit crazy about herbs and spices? I have soooo many different types in my cupboard. Every time I go to the store, I spend a little time down the spice aisle. Picking out a couple of new ones each time. Hence my cabinet looking like it’s ready to explode!

But it’s great to have all these spices on hand. You never know when you might need to make up a seasoning. I had everything I needed, and I quickly made my jerk seasoning.

All you need is 1/4 teaspoon of:

Onion Powder

Garlic Powder




Smoked Paprika


Cayenne Pepper

Brown SugarI used Swerve brand to cut back on the calories/sugar

Dried Parsley

Dried Thyme



I am using the jerk seasonings to make a wet rub.

The rub is scaled way back on the spice. Typical jerk seasoning has scotch bonnet peppers, which are very hot. I like a little bit of heat in my food but not so much to make my face sweat! I subbed in chili peppers, adding just enough heat.

I rough chop the pepper and green onions, then I throw everything in my little ninja blender.

Then, pulse until it is a thick paste. You can add more oil if you want it as a looser rub.
marinade 2

Chicken thighs for this recipe as opposed to chicken breasts. Thighs are juicier and have more flavor than breasts. I trimmed the thighs of fat and put them into a bowl. I then poured the rub mix in and tossed the thighs to make sure to coat evenly. I covered the chicken and placed the bowl into the fridge to marinate for about one to two hours.

While the chicken marinates, I started working on the salsa. I’ve made a few different variations of this recipe. This time I did not have red onion on hand, so it was left out. This salsa is fresh and vibrant. Making salsa from scratch versus store-bought is the best way to go. The mango is nice and sweet but adding in some jalapeno to give it a little kick.

To make this salsa it requires very few ingredients:


Mango- The trick to peeling mango is first to get a ripe mango. Pick ones that are soft but not so soft that when you squeeze them, you leave an impression in the skin. Cut the mango around the pit. Take a slice and grab a cup. Put the skin side facing out and push the mango down the cup. You get all the mango flesh, and the juice stays in the cup. Quick and easy!

Fresh garlic cloves

Jalapeno pepper

Fresh cilantro

Salt & pepper

Dice everything up and combine it in a bowl.

Once the chicken has sat for about 2 hours. I cook it on the stovetop in a non-stick pan. I use high heat, in the beginning, to get a nice sear on the chicken. Because the rub is on the thick side, it gets crispy while cooking! Turn down the heat to medium-high when the chicken gets a nice brown crust.

Make a side of cauliflower rice to go with or if you want some white or jasmine rice. Plate everything together and enjoy!!

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Jerk Chicken Thighs with Avocado & Mango Salsa

  • Prep time: 2 hours 15 minutes
  • Cook time: 20 minutes
  • Total time: 2 hours 35 minutes
  • Serves: 4
  • Calories 526

Sweet, spicy and gluten-free. The sweet mango pairs well with the spicy chicken thigh. Enjoy the flavors of the Carribbean!

Jerk chicken Ingredients

  • 1.5 Lbs Chicken thighs
  • 2 Tbs Jerk seasoning
  • 2 Stalks Green onion, chopped
  • 1 Chili pepper, chopped
  • 2 Tbs Olive oil
  • 1 Lime, for juice

Avocado & Mango Salsa

  • 1 Avocado, diced
  • 1 Large Mango, diced
  • 1 Jalapeno, diced
  • 2 Garlic cloves, chopped
  • 1 Tbs Cilantro
  • Salt & pepper, to taste


  • 1)

    Combine all the rub ingredients into a food processor. Pulse to combine. Coat the chicken in the rub and marinate for one to two hours in the fridge.

  • 2)

    While the chicken is marinating, dice the avocado and mango. Place in a small bowl. Mince the garlic and jalapeno and add to the bowl. Chop some fresh cilantro, 2 tbs worth. Combine everything and set aside.

  • 3)

    On high, heat one tablespoon of olive oil and add the chicken to the pan. Let cook for about 5 minutes on each side. Making sure to get a nice brown crust on each side. Lower the heat to medium-high and cook the chicken to the correct internal temperature.

  • 4)

    Plate the chicken with the mango salsa and a side of cauliflower or regular rice.


Saturated Fat6.1g
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