Jerk Chicken Sandwich: 5 Attractive Healthy Nutrition

The jerk chicken sandwich is a type of sandwich that contains chicken, jerk seasoning, and some other things. It is a Jamaican-style dish that originated in the 1940s. Jerk seasoning has a complex blend of herbs and spices.

It contains cumin, thyme, allspice, saltpeter (or potassium nitrate), ginger root, cinnamon sticks, powder, and nutmeg.

Many places use different amounts of spices. Jerk chicken is often served with rice and peas, coleslaw, and pickled vegetables in restaurants.

How To Make jerk chicken sandwich?


  • 2 tbsp extra-virgin olive oil
  • 1 dried Scotch Bonnet or habanero pepper, chopped with seeds
  • 1 tsp fresh thyme leaves
  • 3/4 tsp ground allspice
  • 1/2 tsp cayenne pepper
  • salt and freshly ground black pepper to taste
  • 3 to 4 large chicken breasts, boneless and skinless, cut in strips
  • Two limes, juiced about 3 tbsp. freshly ground cumin seeds
  • 1/4 cup white vinegar
  • Two scallions, thinly sliced on the bias.


Step 1: Heat the oil over high heat in a large skillet. Add the chile and thyme and sauté for about 30 seconds or until fragrant. Add the allspice and cayenne, salt, and pepper to taste.

Step 2: Add the chicken strips to the mixture, lower heat, cover, and cook until chicken is tender (about 10 minutes).

Jerk Chicken Sandwich
Jerk Chicken Sandwich

Step 3: Combine all ingredients (except scallions) in a food processor or blender, starting with liquids.

Step 4: Scrape the chicken mixture into a bowl and let it cool before placing it in a covered container and refrigerating.

Nutritional Value Of Jerk Chicken Sandwich

Calories239.6(calory per serving)  
Total fat5.2g (sat. fat 1g, trans fat 0g)  
Cholesterol103mg (saturated fat 14mg, trans fat 0g)  
Total carbohydrate7.8g (fiber 3.4g, sugars 2.4g)  

5 Attractive Healthy Nutrition Of Jerk Chicken Sandwich

1. Few Calories

Jerk chicken has a few calories, which can help you control your weight. A whole grilled chicken weighing about 1 pound (454g) contains 318 calories. It is almost the same as a McDonald’s hamburger that contains 310 calories.

2. High Protein

Jerk chicken has a high protein content. It contains 41g of protein. It has more protein than any other food you can find in a fast-food restaurant.

You will be satisfied with the 17g of fat and 9g of carbohydrates included in the dish. The amount of sodium is also important but is reasonable (150mg).

If you are concerned about sodium, you can choose to eat plain chicken breast or grilled chicken breast sandwiches with less sodium (about 420mg and 430mg, respectively).

3. High Iron

Jerk chicken has a lot of iron. One bowl (152g) of jerk chicken contains about 54% of the recommended daily iron intake.

That’s as much as an 8-ounce glass of milk that contains 51% of the recommended daily intake. It also has 36mg Vitamin C and 10% RDI Vitamin B6, so it helps you stay energetic and protect you from infections.

4. Low Carbohydrate

Jerk chicken has a low carbohydrate content. It contains only 5g of carbohydrate. The party who eats this food for lunch can stay energized all day long,  which is also beneficial to those who want to control their weight.

This dish also contains 10g of fiber, which makes it easy for your body to remove waste from your body.

5. Low Sodium

Jerk chicken does not contain too much sodium, so it is also good food for those concerned about the amount of salt they consume every day (about 1000mg). It also contains lots of fiber, and it is a great source of vitamins and minerals.

Have Any Side Effects To Jerk Chicken Sandwich?

No side effect of a jerk chicken sandwich is reported. However, you are advised not to eat too much of it. It contains lots of protein and a good amount of fat and carbohydrates. So it would help if you took it easy on the portion size.

Is It Safe For Diabetes  Patients?

Jerk chicken contains a lot of sodium, so it is not recommended for diabetes with high blood pressure. The amount of sodium in jerk chicken is about 1.5 times of sodium recommended for people with diabetes.

Is It Safe For Heart Patients?

Jerk chicken has a large amount of sodium, so it is not recommended for people with high blood pressure. It also contains cholesterol and saturated fat (from 6g to 10g), which is why it is not recommended for those who have heart problems.

Can I Keep Freeze?

You can keep jerk chicken in the freezer for one year. You will only need to remove it from the freezer about 30 minutes before you will cook it. After removing it from the freezer, take it out of the plastic bag and place it in a dish.

Cover with wax paper and weigh each piece. Then use a meat thermometer to check the doneness.

How To Freeze Jerk Chicken Sandwich?

1. Remove the chicken slices from the marinade and set them aside

2. Combine the remaining marinade ingredients in a bowl or small plate. Pour this mixture over the chicken pieces and refrigerate for at least 6 hours or overnight

3. When ready to eat, combine vegetables of choice with jerk sauce in a saucepan over medium heat. Stir occasionally until onions are cooked through, about 10 minutes

4. Place the jerk chicken pieces on a baking sheet and spoon some of the sauce mixtures onto each piece.

5. Bake at 425 degrees F for 20 minutes, or until chicken is hot and bubbling

6. Serve and enjoy!


Jerk chicken sandwich is a portion of delicious but unhealthy food. It is a portion of good food for the parties who want to control their weight, but not recommended for people who wish to stay healthy. A high amount of sodium can lead to heart diseases and high blood pressure

Which are common problems nowadays. So it is better to stay away from jerk chicken sandwiches or reduce the portion size.

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