Jerk chicken is one of those chicken dishes that you will never forget, as the heat from the habanero pepper will always leave you with a tale. This dish is versatile and can be easily customized. For milder, less hot, and more spicy jerk chicken, jalapeno or cayenne pepper could be used.
The jerk chicken has an explosion of flavors that can be paired with almost anything, and my little son loves indulging in his own experience, as he always requests horchata with his jerk chicken. But is jerk chicken gluten-free? Can individuals with any form of gluten sensitivity eat some of these chickens? Let’s find out!
What is Jerk Chicken?
The term “jerk” was derived from the cooking technique of Maroons (African slaves who were shipped and overlabored to boost the sugar trade in the Caribbean). These marrons escaped from their oppressors and created their own settlements in the hills.
Their cooking innovation, which kept them hidden from their oppressors, involved “jerking,” a technique where they had to spice and cook in a smokeless pit underground against an open flame. Jerk chicken is traditionally cooked today in homage to its origins over pinto wood and an oil barrel to get that authentic flavor.
The jerk sauce is made from a mixture of peppers, allspice, thyme, cayenne, paprika, nutmeg, cinnamon, brown sugar, garlic, soy sauce, vinegar, scotch bonnet peppers (which bring heat and intense flavor but are usually optional), onions, sage, orange juice, and fresh lime juice. This sauce is used to marinate chicken, fish, pork, or even seafood.
Is jerk chicken spicy?
The jerk chicken has a hot, tangy, and sweet taste that is complimented by a smoky, musty note. It can be mildly spicy if cayenne pepper is used, but it can be way hotter if habanero pepper is used. If seasoned right, it shouldn’t burn your mouth. Rather, the spicy level should only create an emotional experience where you’re able to enjoy the whole taste of this kitchen masterpiece.
Is Jerk Chicken Breaded?
Breading is the process of frying meat coated in breading, which enhances the texture and aroma of the meat. It is a usual cause of gluten contamination in some chicken dishes. However, jerk chicken is not breaded and is free from any breading process.
Is Jerk Chicken Gluten Free?
Jerk chicken is gluten-free. Traditional jerk chicken is made from ingredients such as Scotch bonnet peppers, thyme, garlic, citric fruits, vinegar, spice, and herbs, which are all gluten-free. making it safe for celiacs and individuals with non-celiac gluten sensitivity to consume.
However, there is a caveat: commercially prepared jerk chicken could be cross-contaminated, and utensils used to fry gluten-containing chicken could equally be used in frying the jerk chicken.
Also, there is a possibility that some of the refined spices may contain binders derived from wheat. The soy sauce is also a regular source of gluten.
Always make it a norm to inquire about the gluten status of the jerk chicken. Or prioritize restaurants that make sure to prepare your foods without gluten by changing gloves, using separate utensils, and cleaning up the cooking area (countertops). One such restaurant I have used is CAVA.
Ingredients in Jerk Chicken
| Ingredient | Gluten Free |
|---|---|
| Chicken | Yes |
| Allspice | Yes |
| Scotch bonnet peppers | Yes |
| Thyme | Yes |
| Garlic | Yes |
| Onion | Yes |
| Scallions | Yes |
| Ginger | Yes |
| Soy sauce | Yes (if tamari or wheat-free soy sauce is used). |
| Olive oil | Yes |
| Lime juice | Yes |
| Salt | Yes |
| Black pepper | Yes |
| Paprika | Yes |
| Cayenne pepper | Yes |
| Nutmeg | Yes |
| Cinnamon | Yes |
| Cloves | Yes |
Is Jerk Chicken Healthy?
Jerk chicken is healthy as it contains loads of spices and herbs that provide numerous health benefits. The marinade contains garlic, which boosts the immune system. Also, thyme, allspice, and garlic are rich in antioxidants, which prevent free radical damage to the body. The nutmeg also aids in proper sleep.
The marinade itself is relatively low in calories, so it can add flavor without adding excessive amounts of fat or calories. However, the method of cooking can significantly affect the nutritional value of the dish.
Grilling or smoking the jerk chicken is a healthier option than deep-frying it, which can add extra fat and calories.
Is jerk chicken high in sodium? Jerk chicken could have a high amount of sodium, depending on the recipe. Some recipes call for soy sauce, which is high in sodium in addition to the salt used. Also, if the jerk chicken is paired with sides that are equally high in sodium, this heightens the overall sodium content.
How Many Calories Is Jerk Chicken? Jerk chicken, when eaten with its skin and depending on the sides, could have up to 1000 calories, especially if deep-fried. However, a piece of grilled jerk chicken contains 280 calories.
Other Gluten-Free Chicken Dishes You Could Try
Here is one of my favorite gluten-free chicken dishes that you’ll love to try:
Chicken tikka masala
Chicken tikka masala is a product of deboned chicken marinated in spice and yogurt, after which it is roasted and served with a tomato-based sauce. There are lots of variations to the recipes, so it is important to always ask what was used in making the one you buy at the restaurant.
Standard chicken tikka masala is gluten-free, but cross-contamination could happen in the kitchen, like with most other foods. Here is my recipe, which you could indulge in at home.
Gluten free Jerk Chicken Recipe
Notes
For this recipe, glass or ceramic containers are preferred since they do not collect bacteria as easily as plastic containers.
Get your spice from McCormick or any other gluten-free vendor you prefer.
Habanero pepper is quite hot; you'll need gloves.
Ingredients
- 1.5 kg. chicken with skin, thighs, or legs
- 1/3 cup of chopped yellow onions.
- 5 green, chopped onions
- 3 minced or grated garlic cloves
- 17 ounces of gluten-free diced green chiles (La Victoria)
- 1/4 cup extra-virgin olive oil
- 1 tsp. allspice
- 1 tbsp. smoked paprika
- half a teaspoon of ground ginger
- 1/2 teaspoon ground thyme
- 1 tsp. sugar/agave/honey
- half tsp. cinnamon
- 1/4 cup apple cider vinegar
- Juice extracted from 2 limes
- 2 tsp. granulated sugar (to achieve the caramel browning)
- 1/2 teaspoon gluten-free hot sauce
Instructions
- Combine and mix on high speed, the diced pepper, onion, garlic, oil, ginger, allspice, thyme, sugar/agave/honey, cinnamon, lime juice, hot sauce, and vinegar to make the marinade.
- In a glass casserole dish, place the chicken and pour your marinade on it until each piece is thoroughly coated then let sit for 8 hours in the fridge. If you want to go the extra mile, you could inject the marinade beneath the skin.
- To grill the chicken, take them out of the bowl and grill each side for 5 - 6 minutes or more if needed.
- Serve and enjoy!
Does Jerk chicken contain gluten? Final Thoughts
Traditional Jerk chicken does not contain gluten. However, there is still a risk of cross-contamination in the kitchens of restaurants where you might want to get some jerk chicken.
Always make your gluten sensitivity known, and some restaurants will do just as well to prepare your jerk chicken without using utensils they used for other gluten-containing meals. However, the best way to eat some gluten-free jerk chicken is to make it yourself.
