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Keto Jerk Chicken

This recipe for keto jerk chicken is loaded with rich, bold flavors and captures the essence of traditional Caribbean cuisine beautifully.

The recipe begins with a whole chicken that is spatchcocked, a marinade featuring smoked paprika, sea salt, cumin, and a variety of spices like garlic powder, onion powder, and a blend of warming spices, including cinnamon clove, and avocado oil.

The result is a mouthwatering symphony of flavors that flavors the chicken with an authentic jerk taste.

If you are not familiar with jerk cooking, the smoky flavors and a bit of spice are simply divine.

To complement the marinade, I prepare a homemade sugar-free BBQ jerk sauce, creating a luscious glaze that perfectly balances the heat with a subtle sweetness.

Allulose, butter, and sugar-free ketchup form the base, which is then carefully seasoned with a similar melody of spices used in the wet paste marinade.

This homemade sauce amplifies the flavor profile of this Jamaican jerk chicken.

With only 3 g net carbs per serving, it’s a keto recipe you should include in your keto meal planning rotation.

It’s a keto dinner recipe you will be proud to share with your family or guests.

And our keto chicken recipes, too!

Keto Jerk Chicken Recipe

Keto jerk spatchcocked chicken
Keto jerk spatchcocked chicken

If you are on a keto diet and a fan of jerk seasoning, you should also try our keto jerk wings.

When preparing a low carb jerk chicken, I rely on specific ingredients to ensure an authentic jerk flavor with a spicy kick and minimal carbs.

The spice blend is essential, with smoked paprika providing a deep, smoky essence and ground cumin, adding an earthy warmth. Sea salt, black pepper, garlic, and onion powders contribute to the primary seasoning.

The mix of dried thyme, ground allspice, red pepper flakes, cayenne pepper, cinnamon, nutmeg, and ground clove creates a distinct jerk flavor profile.

To achieve the signature heat of jerk chicken, I use chopped scotch bonnet peppers, which impart intense and fruity spice, characteristic of traditional Jamaican cooking.

For the sugar-free BBQ jerk sauce, I utilize sweeteners like allulose powder and a granulated brown sugar substitute instead of regular sugar, maintaining the dish’s keto integrity.

The sauce’s base includes unsalted butter for richness and sugar-free ketchup for tanginess. Additional smoked paprika, cinnamon, nutmeg, allspice, cumin, salt, pepper, red pepper flakes, dried thyme, garlic, and onion powders are used to mirror the spices on the jerk chicken marinade.

These ingredients combine to create a dish that stays true to jerk traditions while being suitable for a keto lifestyle.

Ingredients Needed To Keto Jerk Chicken

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The following are the ingredients needed to make this baked jerk chicken.

Note that the full recipe card is at the bottom of the page, along with the exact measurements and complete nutritional facts.

  • Whole chicken, spatchcocked (or your preference of chicken pieces)
  • Sea salt
  • Smoked paprika
  • Cumin powder
  • Freshly cracked black pepper
  • Garlic powder
  • Onion powder
  • Dried thyme
  • Ground allspice
  • Red pepper flakes
  • Cayenne pepper
  • Cinnamon powder
  • Ground nutmeg
  • Ground clove powder
  • Granulated sugar substitute
  • A scotch bonnet pepper chopped, or a habanero pepper, or even a serrano pepper, depending on the heat level you want to achieve
  • Avocado oil or olive oil
Sugar-free jerk BBQ sauce
Sugar-free jerk BBQ sauce

Sugar-Free BBQ Jerk Sauce

How To Spatchcock Chicken

spatchcock chicken process pictures
spatchcock chicken process pictures

Begin by rinsing the whole chicken with water and then drying it with paper towels. Place the chicken on a large cutting board.

Open the chicken’s cavity and remove the neck, gizzards, and heart. These can be frozen for later use in making chicken broth.

To spatchcock the chicken, carefully cut it out on both sides of the backbone using kitchen shears. Locate the backbone and cut along each side to separate it from the ribs.

It’s important to cut as close as possible to the spine to avoid removing too much meat. Alternatively, the spine can be removed by cutting from the neck hole.

If you encounter difficulty removing the entire spine, try rotating the chicken so that the tailbone is facing you and then cutting through this end. Keep the backbone for making chicken stock.

By removing the spine, the chicken can be flattened easily, allowing for even cooking. Making a small incision in the cartilage on the back of the breastbone can facilitate pressing the chicken flat.

Transfer the chicken bone side down onto the cutting board and use both hands to give a firm push to flatten the chicken.

Your chicken is now ready to be marinated and baked.

How To Make Keto Jerk Chicken

Baked keto jerk chicken
Baked keto jerk chicken

After the whole chicken has been spatchcocked, proceed to make the marinade. Mix all the spices, including the tablespoon of sugar substitute, in a small bowl. Then, add the avocado oil or your choice of oil to these dry ingredients, along with the chopped scotch bonnet pepper.

The wet marinade creates an authentic, perfect jerk chicken that is sure to please!

Baste the chicken with this Jamaican jerk marinade, then add the chicken on a large rimmed baking sheet with the breast side up, being sure to tuck the wings under so that they do not burn.

I prefer to cook spatchcock chicken in a preheated 450°F oven. A 5-pound roasting chicken typically takes around 50–60 minutes to cook.

During the last 10 minutes of baking, you will baste the chicken with the sugar-free BBQ jerk sauce and allow the chicken skin to get golden brown.

After cooking, allow the chicken to rest for 10 minutes before serving to retain the juices.

To determine if the spatchcock jerk chicken is done, use a meat thermometer. 

Once the thermometer reads 165°F in the thickest part of the chicken thigh, it is safe to eat. Avoid overcooking the chicken to preserve its juiciness and flavor.

Sugar-Free BBQ Jerk Sauce Preparation and Application

While the chicken bakes, I prepare the jerk sauce. Combining allulose, unsalted butter, brown sugar substitute, and all the dry spices in a saucepan, I simmer the ingredients until they meld together into a bold, flavorful sauce.

Then, at the 40-minute mark, I generously baste the chicken with this aromatic jerk sauce and bake another 10–20 minutes.

This extra 10–20 minutes of baking allows the sauce to caramelize slightly and adhere beautifully to the chicken.

Pair this keto chicken recipe with cauliflower rice or a side green salad.

Store leftovers in an airtight container for up to five days in the refrigerator or up to three weeks in the freezer.

Spatchcock Jerk Chicken Plated
Spatchcock Jerk Chicken Plated

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I sure hope you will make this keto jerk chicken the next time you find yourself craving Caribbean food. I promise your taste buds will be happy if you love slightly spicy food.

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keto jerk chicken featured image

Keto Jerk Chicken

Yield: 5
Prep Time: 10 minutes
Cook Time: 50 minutes
Additional Baking Time: 10 minutes
Total Time: 1 hour 10 minutes

This keto jerk chicken recipe is marinated in a flavorful blend of spices and herbs, then basted with BBQ sauce for a delicious Caribbean meal. With its bold and spicy flavors, this dish is a perfect choice for anyone looking to enjoy a low-carb Jerk chicken dish.

Ingredients

  • 5 pound whole chicken
  • 1 tablespoon of smoked paprika
  • 1 1/2 teaspoons of sea salt
  • 2 teaspoons of cumin powder
  • 1/2 teaspoon of black pepper
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of onion powder
  • 1/2 teaspoon of dried thyme
  • 1/4 teaspoon ground allspice
  • 1/4 teaspoon red pepper flakes
  • 1/2 teaspoon of cayenne pepper
  • 1/4 teaspoon of cinnamon powder
  • 1/4 teaspoon of ground nutmeg
  • 1/4 teaspoon of ground clove powder
  • 1 tablespoon of granulated sugar substitute
  • 1 scotch bonnet pepper, chopped or 1 habanero pepper
  • 1/4 cup of avocado oil or your oil of choice

Sugar-Free BBQ Jerk Sauce

Instructions

    1. Begin by rinsing the whole chicken with water and drying it with paper towels. Then, place the chicken on a large cutting board.
    2. Open the chicken's cavity and remove the neck, gizzards, and heart. These can be frozen for later use in making chicken broth.
    3. To spatchcock the chicken, carefully cut it out on both sides of the backbone using kitchen shears. Locate the backbone and cut along each side to separate it from the ribs. It's essential to cut as close as possible to the spine to avoid removing too much meat. Alternatively, the spine can be removed by cutting from the neck hole. If you encounter difficulty removing the entire spine, try rotating the chicken so that the tailbone is facing you and then cutting through this end. Keep the backbone for making chicken stock. By removing the spine, the chicken can be flattened easily, allowing for even cooking. Making a small incision in the cartilage on the back of the breastbone can facilitate pressing the chicken flat.
    4. Transfer the chicken bone side down onto the cutting board and use both hands to give a firm push to flatten the chicken.
    5. Preheat the oven to 450 degrees.
    6. After the whole chicken has been spatchcocked, proceed to make the marinade. Mix all the spices, including the tablespoon of sugar substitute, in a small bowl. Then, add the avocado oil or your choice of oil to these dry ingredients, along with the chopped scotch bonnet pepper.
    7. Baste the chicken with this marinade, then add seasoned jerk chicken; place it on a large rimmed baking sheet with the breast side up.
    8. Bake the chicken for 50-60 minutes. During the last 10 minutes of baking, you will baste with the sugar-free BBQ jerk sauce.
    9. After cooking, allow the chicken to rest for 10 minutes before serving to retain the juices. To determine if the spatchcock jerk chicken is done, use a meat thermometer. Once the thermometer reads 165°F in the thickest part of the chicken thigh, it is safe to eat.
    10. Store any leftover chicken in the refrigerator for up to 3 days.

Sugar-Free BBQ Jerk Sauce

  1. In a small saucepan, melt the butter and add the brown sugar substitute and allulose. Cook over medium heat until the sugar substitutes blend into the sauce, stirring occasionally. Then add the remaining spices and mix well until fully combined. Cook the sauce until it gently simmers and thickens. Be sure not to cook the sauce over high heat, as it can easily scorch the sauce.



Nutrition Information:
Yield: 5 Serving Size: 1
Amount Per Serving: Calories: 700Total Fat: 29.6gSaturated Fat: 9.9gCholesterol: 289mgSodium: 779mgCarbohydrates: 4gNet Carbohydrates: 3gFiber: 1gSugar: 0.3gProtein: 88g

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