Caribbean-Style Memorial Day BBQ Menu

By Pearl Phillip | Editorial credit: Chrispictures / shutterstock.com 

Here’s a Caribbean-style Memorial Day BBQ recipe that will add tropical flavor and island vibes to your cookout. This includes a main protein, a side, and a drink to tie everything together:

Main: Jerk Chicken on the Grill

Ingredients:

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• 2.5–3 lbs chicken (bone-in thighs, drumsticks, or quarters)
• 3 scallions (chopped)
• 1 onion (chopped)
• 2 garlic cloves
• 1 scotch bonnet pepper (or habanero for less heat)
• 1 tbsp fresh thyme (or 1 tsp dried)
• 1 tsp allspice
• 1 tsp cinnamon
• 1 tsp ground ginger
• 2 tbsp soy sauce
• 2 tbsp brown sugar
• Juice of 1 lime
• 1 tbsp apple cider vinegar
• 2 tbsp oil
• Salt & pepper

Instructions:

1. Blend all marinade ingredients until smooth.
2. Rub the marinade into the chicken and let it marinate at least 4 hours or overnight.
3. Grill over medium-high heat for 6–8 minutes per side until fully cooked (internal temp 165°F).
4. Let rest for 5 minutes before serving.

Side: Caribbean Coconut Rice & Peas

Ingredients:

• 1 cup long grain rice (rinsed)
• 1 cup canned coconut milk
• 1 cup water or chicken broth
• 1 cup canned kidney beans (drained)
• 1 clove garlic (crushed)
• 1 scallion
• 1 sprig thyme
• Salt to taste

Instructions:

1. In a pot, combine rice, coconut milk, water, garlic, scallion, thyme, and beans.
2. Bring to a boil, then reduce heat to low.
3. Cover and simmer for 18–20 minutes until rice is fluffy.
4. Remove thyme and scallion before serving.

Drink: Tropical Rum Punch

Ingredients:

• 1 cup pineapple juice
• 1 cup orange juice
• 1/2 cup lime juice
• 3/4 cup dark rum
• 1/4 cup grenadine
• Dash of nutmeg
• Orange slices & maraschino cherries (for garnish)

Instructions:

1. Combine all juices and rum in a pitcher.
2. Stir in grenadine and a pinch of nutmeg.
3. Serve over ice with fruit garnishes.

Optional Add-Ons:

• Grilled Plantains: Sliced ripe plantains brushed with oil and grilled until caramelized.
• Mango Salsa: Diced mango, red onion, jalapeño, lime, and cilantro — great with chicken.

Jerk Chicken (1 serving = 1 thigh + marinade)

High in protein
Watch sodium and spice levels if sensitive.

 Coconut Rice & Peas (1 cup serving)

Provides complex carbs and fiber from beans
Moderate in saturated fat from coconut milk

Tropical Rum Punch (1 glass = ~6 oz)

Refreshing, high in vitamin C
High in sugar and alcohol content — drink in moderation

Approximate Total for 1 Full Plate (Chicken + Rice + Drink):

Plant-Based Caribbean BBQ Menu

Main: Jerk Grilled Tofu Skewers

Ingredients:

• 1 block extra-firm tofu (pressed and cubed)
• 1 red bell pepper, 1 zucchini, 1 red onion (cut for skewers)
• Jerk marinade (same as original recipe, sub soy sauce for tamari if gluten-free)

Instructions:

1. Marinate tofu cubes in jerk marinade for at least 2 hours.
2. Thread tofu and veggies onto skewers.
3. Grill on medium heat 4–5 mins per side until charred and heated through.

Nutritional (per 2 skewers):

• Calories: ~220
• Protein: ~14g
• Fat: ~12g
• Carbs: ~12g
• Fiber: ~2g
• Sodium: ~400mg

Side: Coconut Rice & Peas (Vegan version)

(Same as before, already vegan)

• Calories (1 cup): ~280
• Protein: ~6g
• Fat: ~9g
• Carbs: ~47g
• Fiber: ~4g
• Sodium: ~200mg

Bonus Side: Mango-Avocado Salad

Ingredients:

• 1 ripe mango (cubed)
• 1 ripe avocado (cubed)
• 1/4 cup red onion (thinly sliced)
• Juice of 1 lime
• Salt & chili flakes to taste
• Fresh cilantro (optional)

Instructions:

• Gently toss all ingredients. Serve chilled or room temp.

Nutritional (per serving):

• Calories: ~150
• Fat: ~10g (healthy fats)
• Carbs: ~15g
• Fiber: ~5g
• Sugars: ~8g

Tropical Rum Punch (Still Vegan)

(Same recipe as before)

• Calories: ~180–220 per glass
• Sugar: High (use stevia or less juice to reduce)

Total Plant-Based Plate Estimate (Tofu Skewers + Rice + Salad + Punch):