Jerk Chicken

This quick and easy, slimming-friendly Jerk Chicken brings some Caribbean sunshine to dinner – whether you’re calorie counting or following a plan like Weight Watchers.

Jerk Chicken | Slimming & Weight Watchers Friendly

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

This fab recipe was inspired by Teresa, who is one of the admin team for our Facebook Group!

If you love the taste of the Caribbean, we’ve got some tasty ideas that’ll be right up your street!

Jerk Chicken | Slimming & Weight Watchers Friendly

How many Calories are in this Jerk Chicken?

There are 213 calories in each portion of our slimming friendly Jerk Chicken. This means it falls into our Everyday Light recipe category.

This recipe is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

What diets is this Jerk Chicken suitable for?

This recipe is suitable if you’re gluten free as long as you swap out the following ingredients for gluten free versions; 

  • Stock cubes
  • Soy Sauce

You could also enjoy this Jerk Chicken if you’re dairy free.

Please make sure to double, and triple check all of your ingredients if you’re cooking for people with allergies.

Jerk Chicken | Slimming & Weight Watchers Friendly

How Weight Watchers friendly is this Jerk Chicken?

There are 8 Points per portion of this recipe. That leaves you with plenty of points to enjoy an accompaniment!

How to make this Jerk Chicken

This version of Jerk Chicken is faff free and so simple. Here’s a summary;

  • Cut the chicken in half and place in a baking tray
  • Mix the sauce ingredients together and pour over the chicken

Jerk Chicken | Slimming & Weight Watchers Friendly

  • Bake in a preheated oven until cooked through
  • Serve with your choice of accompaniment from the list below

What should you should serve with Jerk Chicken?

Any of the following go really well with Jerk Chicken . It’s one of those dishes that goes with pretty much anything!

Whatever accompaniment you choose, don’t forget to account for the extra calories and/or other nutritional values. 

Do you need any special ingredients to make Jerk Chicken?

This Jerk Chicken has so much flavour, with just a few ingredients. It’s also really versatile and you can add loads of different vegetables to it too!

You’ll need some Jerk Seasoning. This is readily available in the supermarkets. Just make sure you check the nutritional values of whichever brand you buy as they can vary.

Jerk Chicken | Slimming & Weight Watchers Friendly

If you prefer an extra kick to your meal, then why not add some extra chilli?

You could also make this recipe with chicken breasts instead of chicken thigh fillets – you’d just need to check the cooking times as these can vary depending on the cut of meat.

Can you cook Jerk Chicken another way?

If you wanted to, you could cook this Jerk Chicken on the barbecue.

Just be careful to cook it on a low heat or indirectly, so you don’t burn it as the honey will catch quite easily.

Jerk Chicken | Slimming & Weight Watchers Friendly

How do you know when Jerk Chicken is cooked?

You should cook this Jerk Chicken until it is cooked through and the juices run clear.

This should take approx 30 minutes in the oven.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe. 

How long can you keep Jerk Chicken in the fridge?

Once you’ve served it, ideally you should eat this dish within 4 hours.

If you allow any left overs to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Jerk Chicken in the fridge for approximately 3 days or so.

Jerk Chicken | Slimming & Weight Watchers Friendly

Can I freeze Jerk Chicken?

Yes you can! This recipe can be frozen, but please remember to do the following;

  • Freeze it as soon as it is cold enough.
  • Use a container or bag that is suitable for freezing.

Don’t forget to add a label with what it is, and on what date you put it in the freezer!

How do I reheat Jerk Chicken?

From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.

From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then leave to stand for a minute. Cook for a further 3-5 minutes until piping hot.

Jerk Chicken | Slimming & Weight Watchers Friendly

Love this Jerk Chicken recipe? Tag us!

If you make this Jerk Chicken recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on Instagram, Facebook, & Twitter!


Fallen off the wagon and need some motivation, or want to help others on their journey?

Our Facebook group is growing by the day. If you haven’t joined yet head over there and take a look. You wouldn’t want to miss out on the fun would you?

Jerk Chicken | Slimming & Weight Watchers Friendly

You might just find the inspiration you need from our awesome members. If you’ve joined already why not invite any friends that may find it helpful?

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We are SO excited to announce that our second cookbook, Pinch of Nom: Everyday Light is being released on 12 December 2019 and is available for pre-order now!!!

As the name suggests, this book is entirely focused on meals you can make every day that all come in at 400 calories or less…INCLUDING accompaniments!

There will be 100 NEW & EXCLUSIVE recipes for you to enjoy that are easy, delicious and make slimming hassle-free.

As ever, all the recipes have been tried and tested by our lovely army of recipe testers to ensure that they are amazing. Check out our cookbook page for more information!

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Our 6 month planner features 26 recipes – which are not available anywhere else. We have all the details on our Planner page.

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Each recipe has been taste tested by twenty members of the Pinch of Nom community to ensure that they are amazing. Check out our cookbook page for more information!

Jerk Chicken | Slimming & Weight Watchers Friendly

Votes: 35
Rating: 4.17
Rate this recipe!


Prep Time

Cooking Time

people 5 minutes 30 minutes




213kcal 8

Smart Points (Flex/Freestyle)

Coming Soon

Per people Per people Per people
Suitable For Freezing icon Dairy Free icon
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  1. Preheat the oven to 160°C. Remove any fat or skin from the chicken, cut each piece of chicken in half so it's the same size and place in a baking dish which has been sprayed with Low calorie cooking spray.
  2. Mix the honey, jerk seasoning, stock cubes, soy sauce and garlic salt in a bowl. Spread all over the pieces of chicken and cook in the oven for 25-30 minutes until cooked through.
  3. Serve with your choice of accompaniment!

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!


We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

This recipe can be frozen, but please remember to do the following;

- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
- Defrost thoroughly before reheating (you can use the defrost setting on your microwave.)
- Make sure it is piping hot all the way through before serving.


Although attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will be responsible for any loss or damage resulting for your reliance on nutritional information.

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  • You don't reproduce the recipe in full
  1. Just making this in my actifry and it smells delicious. I’ve added peppers and onion to the chicken and kidney beans in the rice. Yum!

  2. Other than rice, what would you say is best to serve this with? I feel like I’m gonna turn into a bag of rice 😂

  3. Hi, tried several PON recipes lately and love them cant wait to try this one. Is it ok to marinade the chicken over night or is that over kill?

  4. Friday night fakeaway…. I love jerk chicken and this was great. Loved it!!! I need to try more of your recipes, every one has been a winner so far. Thankyou!

  5. Hi, i have made this before and its delicious! The oxo cubes are very soft so dont crumble and tend to make the sauce lumpy. Can you reccomend what ones are best to use?

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Slimming World Recipes
A blog started by 2 chefs on their Slimming journey, evolving into an epic adventure shared by many!