Jerk Chicken Meal Prep Box | Spice Up Your Lunch Break

Stuck in an office this summer? Well, even if you can’t physically be lying on a beach somewhere sunny, you can at least try spicing up your lunch break with a little taste of the Caribbean.

Our favourite kitchen extraordinaire @niallkirkland has come up with this super-simple jerk chicken meal prep box — and it’s the perfect twist on chicken and rice to add a little excitement to your routine.

Makes 3


For the chicken:

  • 3 chicken breasts
  • 1 tbsp. olive oil
  • 2 tbsp. Jerk seasoning
  • 1/2 lime (juiced)
  • 1 tbsp. honey

For the salsa:

  • 4 tomatoes (diced)
  • 1 red onion (diced)
  • 1 tbsp. jalapeño peppers (chopped)
  • 1 tbsp. coriander (chopped)
  • 1/2 lime (juiced)
  • Salt and pepper


  • 1 avocado (diced)
  • 50g peas
  • 325g cooked rice


1. Firstly, preheat your oven to 200°C/400°F

2. Then, use a sharp knife to score lines into your chicken breasts and transfer them into a bowl.

3. Now add olive oil, jerk seasoning, honey and lime and rub into the chicken breasts.

4. Transfer your chicken to a baking tray and bake for 20-25 mins.

5. Once the chicken is cooked through, you can broil/grill your chicken breast for five mins to achieve a crispy and darker outer layer on your chicken breast.

6. Now, prepare your salsa by adding diced tomatoes, red onion, jalapeños, coriander and lime juice to a bowl and mix together well. Season to taste.

7. Prepare your meal prep box by adding your rice and mixing your peas into the rice. Then, add the jerk chicken, salsa, and finally avocado to your box and enjoy!

Note: will keep in fridge for up to four days.

Need more meal prep inspiration? Check out these recipes:

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Nutritional Facts

Amount per serving

Calories 498
Total Fat 16g
Total Carbohydrates 46g
Protein 42g

Lauren Dawes

Lauren Dawes

Writer and expert

Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class.

On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin.

Find out more about Lauren’s experience here.

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