Low Sodium Jamaican Jerk Marinade Recipe (For Chicken or Beef)
This post may contain affiliate links. I may earn from qualifying purchases, at no additional cost to you.
Jump to Recipe Print Recipe Share Pin For Later EmailThis easy low sodium Jamaican Jerk Marinade recipe is a great way to add extra flavor to your chicken, beef, pork, low sodium shrimp, or even tofu. It’s spicy, sweet, savory, and has a little heat!
A fantastic marinade to give your meats some great flavor. Mix olive oil, lime juice, brown sugar, and spices in a bowl, and marinate your favorite protein.
We recently enjoyed some great Jamaican jerk chicken out at a restaurant, and I wanted to replicate the wonderfully warm and sweet spice mixture at home – without added salt! This easy Jamaican marinade is simple to make, and tastes absolutely wonderful.
This marinade works great on all types of protein – I used chicken thighs for this particular recipes, but any protein will do! Both the hubby and I gave it an A+ for flavor, and can’t wait to make this again.
We even used the marinated and cooked chicken in a low sodium chicken noodle soup, and the flavor was fantastic!
This Low Sodium Jamaican Jerk Marinade Recipe Is
- Bright
- Sweet
- Smoky
- Flavorful
- Citrusy
- Earthy
- Easy to Make!
- Great with Chicken, Tofu, Beef, or even low-sodium Shrimp
Low Sodium Marinade Recipes The Family Will Love
This easy Jamaican jerk marinade is low in sodium and couldn’t be easier to make! Low Sodium cooking does NOT have to be bland, boring, or flavorless… It’s quite the opposite when done right.
Marinading your proteins overnight are a great way to add extra flavor in every bite. The spice blend and lime juice coat the outside of the chicken, and the flavors all meld together when cooked.
You can browse all our low sodium dinner recipes. Find your next family favorite!
Ingredients for this Low Sodium Jerk Marinade
- Brown Sugar – for a sweet and deep flavor, I love adding brown sugar to my marinades. You can use a natural coconut sugar, or even maple syrup or honey if desired.
- Fresh garlic cloves
- Fresh lime juice
- Ground ginger – or grated fresh ginger
- Black pepper – I use freshly grinded peppercorns for my recipes as they have a wonderful kick!
- Chili powder – make sure you get a salt-free version
- Cayenne pepper – or chili flakes for heat
- Fresh herbs – I used fresh chopped cilantro, but you can use fresh parsley or even fresh thyme.
- Water to cover the marinade, however you can also get creative and try other liquid (like orange juice or pineapple juice) instead.
How To Make Low Sodium Jerk Marinade
- In a mixing bowl, add the olive oil, brown sugar, chopped garlic, lime juice, ground ginger, black pepper, chili powder, allspice, cinnamon, nutmeg, cayenne pepper, and fresh herbs if using. Mix together well to combine.
- Add the protein you are marinading to an airtight container or plastic bag. Add the marinade to the container or bag, and top with enough water to cover the protein.
- Marinade for 4-16 hours before cooking your protein. You can drain the liquid before cooking, or use it in your recipe (I baked my marinated chicken in the marinade without draining it and it turned out great).
- If you want to make this marinade ahead of time: mix the dry spices together in a small container (the ground ginger through cayenne pepper in the ingredients list) and add the olive oil, brown sugar, garlic, lime juice, fresh herbs, and water later.
A Note on Sodium Content in Spices
While most spices have no added salt, it’s always good to double-check the labels of the spice blends you are using. I’ve seen some spices, even chili powder, with added salt or preservatives, which can increase the sodium content.
Making your own spices and marinades at home is simple, just ensure you are using spices with 0mg sodium.
Browse all our homemade spices and marinade recipes to find your next favorite!
More Easy Spice & Marinade Recipes You’ll Love
Share This Low Sodium Marinade Recipe!
If you make this low sodium Jamaican marinade recipe be sure to rate this recipe below, leave a comment, and tag us on Instagram or Facebook.
Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more amazing low sodium recipes – I’d love to connect with you there.
And please feel free to share this recipe with your Facebook groups, friends, or family!
Low Sodium Jamaican Jerk Marinade
Equipment
- Airtight Container or Plastic Bag
- Mixing Bowl
Ingredients
- ⅓ cup olive oil
- ¼ cup brown sugar
- 4 cloves garlic minced
- 2 limes juiced (about 1/4 cup)
- 1 teaspoon ginger powder
- 1 teaspoon black pepper
- 1 teaspoon chili powder
- 1 teaspoon allspice
- 1 teaspoon cinnamon
- ½ teaspoon nutmeg
- ½ teaspoon cayenne pepper or other hot chili pepper, or more for heat
- ½ cup fresh herbs I used cilantro
- Water to cover
Instructions
- In a mixing bowl, add the olive oil, brown sugar, chopped garlic, lime juice, ground ginger, black pepper, chili powder, allspice, cinnamon, nutmeg, cayenne pepper, and fresh herbs if using. Mix together well to combine.
- Add the protein you are marinading to an airtight container or plastic bag. Add the marinade to the container or bag, and top with enough water to cover the protein.
- Marinade for 4-16 hours before cooking your protein. You can drain the liquid before cooking, or use it in your recipe (I baked my marinated chicken in the marinade without draining it and it turned out great).
- If you want to make this marinade ahead of time: mix the dry spices together in a small container (the ground ginger through cayenne pepper in the ingredients list) and add the olive oil, brown sugar, garlic, lime juice, fresh herbs, and water later.
Notes
A Note on Serving Size
The nutritional information above is an estimate for the whole recipe listed. While there is no added salt, there is naturally sodium in some of the herbs and spices. Always ensure to check the labels of your spices before adding to the marinade, as your ingredients will vary from mine!Nutrition
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.
This post may contain affiliate links. As an Amazon Associate I may earn from qualifying purchases, at no additional cost to you.
A great combination of flavors