When you’re looking for a dinner that brings bold Caribbean flavors and serious protein to your table, this high protein Caribbean chicken and rice delivers. Marinated chicken thighs cooked until tender meet creamy coconut rice studded with red kidney beans for a complete meal that satisfies. This dish takes about 75 minutes from start to finish, though the overnight marinade makes all the difference in flavor depth.
Perfect for busy weeknights when you want something more exciting than the usual rotation, this recipe offers the ease of baking the chicken while you prepare the rice alongside. The combination of jerk seasoning, coconut milk, and beans creates layers of flavor that make this feel special enough for weekend entertaining but simple enough for Tuesday dinner.
Why You’ll Love This High Protein Caribbean Chicken and Rice
This dinner comes together with minimal hands-on effort once you’ve marinated the chicken. The baking method keeps the chicken incredibly moist while developing those caramelized edges everyone fights over. The coconut rice and beans cook on the stovetop with just a few stirs, making this a low-maintenance meal that doesn’t require constant attention.
The protein content here is impressive. Between the chicken thighs and red kidney beans, each serving delivers substantial protein to fuel your evening and keep you satisfied. The beans also add fiber and make this a complete meal without needing extra sides.
Flavor-wise, you get the warmth of jerk seasoning balanced by creamy coconut milk and the earthiness of kidney beans. It’s bold but not overwhelming, with enough complexity to keep every bite interesting. The rice absorbs all those Caribbean flavors while staying fluffy and separate.
This recipe scales easily for meal prep or feeding a crowd. Leftovers actually improve as the flavors meld overnight, making this ideal for Sunday batch cooking. You can customize the heat level by choosing mild or hot jerk seasoning, keeping it family-friendly or turning up the spice.
Ingredients for High Protein Caribbean Chicken and Rice
I always marinate the chicken overnight when I have time. That extra few hours allows the jerk seasoning to penetrate deeper, creating more flavorful, tender meat. The citrus juice in the marinade also helps break down the proteins slightly for better texture.
For the Chicken:
- 4-6 pieces chicken thighs, boneless or bone-in (1.5-2 lbs total)
- 1/4 cup jerk seasoning, hot or mild depending on preference
- 1 lime or lemon, juiced
- 3 tablespoons olive oil
- 1/2 teaspoon onion powder
- 1/2 teaspoon paprika
- 1/2 teaspoon black pepper
- Salt, to taste
For the Rice:
- 1.25 cups long-grain white rice or jasmine rice
- 1 can (15 oz) red kidney beans with liquid
- 1 can (13.5 oz) coconut milk
- 1/2 red or yellow onion, diced
- 2 whole green onions
- 2 tablespoons butter
- 1 tablespoon olive oil
- Salt and pepper to taste
Chicken thighs work best here because they stay juicy during the longer baking time. Bone-in thighs add more flavor, but boneless speeds up cooking and makes serving easier. I prefer dark meat for this recipe, but if you use chicken breast, reduce the baking time to prevent drying out.
The kidney bean liquid is crucial—don’t drain it. That starchy liquid helps create the creamy texture in the rice and adds body to the dish. For the coconut milk, use full-fat for the richest flavor. Light coconut milk works if you’re watching calories, but the dish won’t be quite as luxurious.
Jasmine rice brings a subtle floral note that complements the Caribbean flavors beautifully. Standard long-grain white rice works perfectly fine too. I find rinsing the rice makes a noticeable difference in the final texture, preventing gummy or sticky grains.
How to Make High Protein Caribbean Chicken and Rice
Start by washing the chicken pieces under cold water with the lime or lemon juice. This step cleans the meat and adds a bright, fresh base note. Pat the chicken completely dry with paper towels—moisture prevents the marinade from sticking properly.
Marinate the Chicken: Combine the chicken thighs in a large ziplock bag with jerk seasoning, onion powder, paprika, black pepper, and 3 tablespoons of olive oil. Massage the bag until every piece is thoroughly coated. Refrigerate for at least 1-2 hours, though overnight marinating gives you the best flavor penetration. The key is making sure the seasoning covers all surfaces of the meat.
Bake the Chicken: Preheat your oven to 350°F (175°C). Transfer the marinated chicken to a baking pan and cover tightly with foil. The foil traps steam during the initial baking, keeping the chicken moist. Bake for 45 minutes, then remove the foil and increase the temperature to 375°F (190°C). Continue baking for 10-15 minutes until the chicken develops a golden-brown crust and reaches an internal temperature of 165°F. The higher heat at the end caramelizes the sugars in the jerk seasoning for those crispy, flavorful edges.
Prepare the Rice: While the chicken bakes, rinse your rice in a fine-mesh strainer under cold water. Keep rinsing until the water runs clear—this removes excess starch that causes clumping. Heat 1 tablespoon of olive oil in a medium pot over medium heat. Add the diced onion and sauté for 2-3 minutes until softened and fragrant.
Pour in the canned kidney beans along with all their liquid. Cook for 5 minutes, stirring occasionally. This step allows the beans to warm through and their starches to begin thickening the liquid. Add the rinsed rice and coconut milk, stirring to combine. Drop in the butter, season with salt and pepper, and lay the whole green onions on top for flavoring.
Bring everything to a gentle bubble, then cover the pot with foil and a tight-fitting lid. The foil creates an extra seal that prevents steam from escaping. Reduce the heat to very low and cook for 20-25 minutes. Stir every 5 minutes to prevent the rice from sticking to the bottom—this is important because the coconut milk can scorch if left undisturbed.
The rice is done when tender and all the liquid has been absorbed. Remove from heat and let it rest, covered, for 5 minutes. Discard the green onions before serving. Fluff the rice with a fork and serve topped with the baked chicken thighs.
What to Serve with High Protein Caribbean Chicken and Rice
This dish is satisfying on its own, but a few thoughtful sides round out the Caribbean experience and add color to your plate.
Fried Plantains: Sweet caramelized plantains provide a natural contrast to the savory, spiced chicken and add traditional Caribbean authenticity. The soft, sweet bites balance the heat from the jerk seasoning beautifully.
Fresh Mango Salsa: Dice ripe mango with red onion, cilantro, lime juice, and a pinch of salt for a bright, fruity topping. The cool sweetness cuts through the richness of the coconut rice and adds a refreshing element.
Simple Green Salad: Keep it minimal with mixed greens, cucumber, tomato, and a lime vinaigrette. The crisp vegetables and acidic dressing provide a light counterpoint to the hearty main dish.
Grilled Pineapple: Char pineapple slices on a grill pan or under the broiler until caramelized. The smoky sweetness echoes Caribbean flavors while adding a fun textural element.
Steamed Cabbage with Carrots: A classic Caribbean side that’s light, crunchy, and slightly sweet. It adds vegetables without competing with the main dish’s bold flavors.
Avocado Slices: Simple sliced avocado with a squeeze of lime and salt adds creaminess and healthy fats while keeping things easy.
Cornbread: A slightly sweet cornbread muffin alongside soaks up any extra coconut sauce from the rice and provides a comforting, familiar touch.
Pro Tips & Variations
For Best Results: Marinate the chicken overnight rather than just an hour or two. The extended time allows the flavors to develop fully and the meat to become more tender. If you’re short on time, even 30 minutes of marinating is better than none.
Use a meat thermometer to check doneness. Chicken thighs should reach 165°F internally, though they can safely go higher without drying out. Bone-in thighs may need a few extra minutes compared to boneless.
Don’t skip rinsing the rice. This single step dramatically improves the final texture, preventing gummy, sticky grains that clump together. The extra minute is worth the improved results.
Stir the rice regularly during cooking. Coconut milk has a tendency to stick and scorch on the bottom of the pot. Stirring every 5 minutes redistributes the liquid and prevents burning while ensuring even cooking.
Recipe Variations: Spice Level Adjustment: Control the heat by choosing mild or hot jerk seasoning. You can also add fresh scotch bonnet or habanero peppers to the rice for authentic Caribbean fire, or keep it mild for family dinners with kids.
Protein Swaps: Substitute bone-in, skin-on chicken breast if you prefer white meat, reducing baking time by about 10 minutes. Boneless pork chops work wonderfully with the same marinade and baking method.
Vegetarian Version: Skip the chicken and double the beans, or add chickpeas for variety. Roasted sweet potato chunks make a hearty protein-rich addition that fits the Caribbean theme.
Different Beans: Black beans or pigeon peas (traditional in Caribbean cooking) substitute perfectly for kidney beans. Each brings a slightly different texture and flavor profile while maintaining the dish’s integrity.
Storage & Reheating Tips
Store leftover chicken and rice separately in airtight containers in the refrigerator for up to 4 days. I find the flavors actually improve after a day as everything melds together.
For reheating, add a splash of water or coconut milk to the rice before microwaving in 30-second intervals, stirring between each. This prevents the rice from drying out. The chicken reheats well in a 325°F oven for 10-12 minutes or in the microwave for 2-3 minutes.
Freeze the chicken and rice in separate freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating. The coconut rice freezes surprisingly well, though the texture may be slightly softer after thawing.
For meal prep, cook the rice and chicken on Sunday and portion into containers with your choice of sides. The complete meals reheat easily throughout the week, making weeknight dinners effortless. The chicken stays moist even after refrigeration due to the marinade and baking method.
Common Questions
Can I use chicken breast instead of thighs? Yes, but reduce the baking time to about 35-40 minutes total to prevent drying out. Chicken breast has less fat than thighs, so it won’t stay as juicy during longer cooking. Use a meat thermometer to ensure it reaches 165°F without overcooking.
What if I don’t have coconut milk? Chicken broth or vegetable stock works as a substitute, though you’ll lose the signature creaminess and tropical flavor. For a middle ground, use half chicken broth and half heavy cream to maintain richness without the coconut taste.
Can I make this in one pot? The chicken needs oven baking for the best texture and caramelization, but you could brown it in a large oven-safe pot on the stovetop, then bake it. Add the rice ingredients around the chicken after the initial 45 minutes and finish cooking everything together on the stovetop.
How do I make this less spicy? Use mild jerk seasoning and reduce the amount by a tablespoon or two. You can also add a dollop of sour cream or Greek yogurt when serving to temper the heat while adding extra protein.
Can I use brown rice? Brown rice requires more liquid and longer cooking time. Use 2 cups of liquid (coconut milk plus water) and cook for 40-45 minutes. Check regularly and add more liquid if needed to prevent burning.
This high protein Caribbean chicken and rice brings restaurant-quality flavor to your home kitchen without complicated techniques or hard-to-find ingredients. The marinated chicken develops incredible depth while the coconut rice and beans create a complete, satisfying meal. Give this a try for your next dinner when you want something beyond the usual rotation—the bold flavors and easy prep make this one worth keeping in regular rotation.
High Protein Caribbean Chicken and Rice
Ingredients
Equipment
Method
- Wash the chicken pieces under cold water with lime or lemon juice. Pat completely dry with paper towels and trim any excess fat.
- In a large ziplock bag, combine chicken thighs with 1/4 cup jerk seasoning, 1/2 teaspoon onion powder, 1/2 teaspoon paprika, 1/2 teaspoon black pepper, and 3 tablespoons olive oil. Massage until fully coated and marinate in the refrigerator for at least 1-2 hours, preferably overnight.
- Preheat oven to 350°F (175°C). Place marinated chicken in a foil-covered baking pan and bake for 45 minutes.
- Remove foil, increase temperature to 375°F (190°C), and continue baking for 10-15 minutes until chicken is golden-brown and reaches an internal temperature of 165°F.
- While chicken bakes, rinse rice in a fine-mesh strainer under cold water until water runs clear.
- Heat 1 tablespoon olive oil in a medium pot over medium heat. Add diced onion and sauté for 2-3 minutes until softened.
- Add canned kidney beans with their liquid to the pot. Cook for 5 minutes, stirring occasionally.
- Add rinsed rice and coconut milk to the pot. Stir in butter, salt, and pepper. Place whole green onions on top.
- Bring to a gentle bubble, then cover pot with foil and a tight-fitting lid. Reduce heat to very low and cook for 20-25 minutes, stirring every 5 minutes to prevent sticking.
- Remove from heat when rice is tender and liquid is absorbed. Let rest covered for 5 minutes. Discard green onions, fluff rice with a fork, and serve with baked chicken thighs.
