Jerk Chicken & Veggie Plate

I’m not giving up jerk chicken. Let’s just make that clear. I love bold flavors. I love (a little) spice. I love food that actually tastes like something. What I am doing in my 40s is being more intentional about how I build my plate. Not restrictive. Not extreme. Just smarter.

Same juicy jerk chicken thighs. Same bold seasoning. But I am throwing it in the Air Fryer. We’re swapping heavy, mayo-based slaw for a Greek yogurt version that still gives creamy and tangy — just lighter. And instead of letting vegetables be a tiny side note, we’re stacking them. If you know me, you know I’m loading up on veggies every chance I get. I genuinely love them, and I try to have them with every meal. That fiber, those nutrients, that balance — it makes a difference in how I feel.

This plate works because it’s high in protein, lower in refined carbs, and full of real ingredients. The roasted peppers and red onions are seasoned with no-salt Tony Chachere’s and black pepper, so you still get flavor without overdoing the sodium. It’s those little adjustments that add up. I’m not a nutritionist — I’m just someone paying a little more attention to what I put in my body. Too many people are dealing with preventable health issues way too early, and I refuse to ignore that.

I still want my food to hit. I just also want it to love me back.

GROCERY SHOPPING LIST

Protein

• 1½–2 lbs boneless, skinless chicken thighs

Produce

• 1 small green cabbage (or 1 bag coleslaw mix)

• 3–4 mini sweet peppers (mixed colors)

• ½ red onion

• 2 green onions

• 1 lime

• Fresh cilantro (optional)

Pantry / Seasonings

• Jerk seasoning

• Garlic powder

• Smoked paprika

• Black pepper

• Olive oil or avocado oil

• No-Salt Tony Chachere’s seasoning

• Apple cider vinegar

• Dijon mustard

• Greek yogurt (plain, full-fat or 2%)

• Salt

• Honey or hot honey (optional)

What you'll need to do:

Season the Chicken

Clean and Pat chicken dry.

In a bowl mix:

• 2 tbsp jerk seasoning

• 1 tbsp olive oil

• ½ tsp garlic powder

• ½ tsp smoked paprika

• Black pepper to taste

• Juice of ½ lime

Coat chicken thoroughly. Cover and allow it to marinate for about 30 minutes.

Prep the Veggies

Slice sweet peppers and red onion.

Toss with:

• 1 tbsp olive oil

• No-Salt Tony Chachere’s (to taste)

• Black pepper

Set aside.

Air Fry Together

Preheat air fryer to 380°F.

Place chicken on one side of the basket. Place peppers and onions on the other side in a single layer.

Cook for about 20-22 minutes total.

• At 10 minutes, flip the chicken and shake/toss the peppers & onions.

• Check peppers around 10–12 minutes. Remove once tender with slight char.

• Chicken should cook 18-22 minutes, until internal temp reaches 165°F.

Let chicken rest 5 minutes before slicing.

Make the Slaw

In a bowl combine:

• 3 cups shredded cabbage

• 2 tbsp Greek yogurt

• 1 tbsp Dijon

• 1 tbsp apple cider vinegar

• Juice of ½ lime

• Salt & pepper

• Chopped green onions

• Cilantro (optional)

Mix and chill while everything finishes cooking.

Assemble

Plate your sliced jerk chicken. Load up the cabbage slaw. Add roasted peppers and onions. Optional: drizzle hot honey and squeeze fresh lime on top.

If you try this, tell me what you switched up. Did you add more heat? Throw in pineapple? Drizzle hot honey? I’m always curious how y’all remix things.