Healthy Caribbean Recipes

Find healthy, delicious Caribbean recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Slow-Cooker Arroz con Pollo (Chicken & Rice)

Rating: 5 stars
2
This one-pot chicken dinner, inspired by the traditional dish of Spain and Latin America, comes together easily in the crock pot. The instant brown rice is added near the end, to keep it from overcooking.

Cuban Cauliflower Rice Bowl

Rating: 5 stars
7
In this riff on a healthy grain bowl recipe we use cauliflower rice instead of another whole grain like brown rice to cut back on carbs and load up on veggie servings. A simple citrusy mojo sauce drizzled on top gives this easy lunch or dinner a Cuban flair.

Puerto Rican Fish Stew (Bacalao)

Rating: 4.78 stars
8
Bacalao, salted dried codfish, is the defining ingredient in traditional Puerto Rican fish stew, but salt cod requires overnight soaking and several rinses in cool water before it can be used, so we opt for fresh fish in this quick version. Serve with crusty rolls to soak up the juices.

Cuban Black Bean Soup

Unlike many black bean soups, this one is pepper-packed and leaves the beans intact for a more interesting texture. It's equally delicious served on its own or over rice.

Spicy Jerk Shrimp

Rating: 5 stars
6
Here's a shrimp sheet pan supper that's roasted and caramelized to perfection! The pineapple in this recipe makes a sweet sauce that balances the heat of the Jamaican jerk seasoning.

Instant-Pot Mojo Pork

Rating: 5 stars
3
In Cuba, lechon asado (roast pork) is marinated in mojo, a citrus-herb sauce. In this Instant-Pot pork recipe, the pressure cooker infuses similar flavor into pork shoulder. No pressure cooker? Braise the meat in a large pot in a 300 degrees F oven for 4 to 5 hours.

Blackened Salmon Sandwich

Rating: 4.94 stars
1
Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula leaves, cool tomato slices and zesty red onion. We grill our Cajun-style salmon so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you'll want to use a grill basket if you have one to keep the fish from breaking apart.

Curried Fish

Rating: 4 stars
10
Though curried goat, chicken and shrimp are more popular in Jamaica than fish, food journalist Jacqui Sinclair's curry with mild mahi-mahi is a delicious and light alternative. Serve over rice.

Blueberry-Banana Smoothie (Batido)

Rating: 5 stars
3
Refreshing and colorful fruit smoothies called batidos are served at Cuban snack bars all over Florida--try this recipe with blueberries and banana for a vacation in a cup.

Jerk Chicken & Pineapple Slaw

Rating: 5 stars
1
Ready in under 30 minutes, this spicy chicken dish with sweet pineapple slaw is perfect for any night of the week.

Pressure-Cooker Chicken & Rice (Arroz con Pollo)

Rating: 4 stars
3
Satisfy your Mexican-food craving with this healthy recipe. Just dump all your ingredients into an electric multicooker, such as the Instant Pot, in this easy recipe for flavorful arroz con pollo.

Pineapple & Avocado Salad

Rating: 5 stars
8
This refreshing, simple Cuban salad recipe captures the flavors of the tropics. Serve alongside spiced chicken or pork, with rice and beans.
Advertisement

Inspiration and Ideas

Pineapple Smoothie
Rating: Unrated
2
A touch of pineapple-orange juice concentrate adds even more pineapple flavor to this refreshing smoothie.
Pork Picadillo
Rating: Unrated
3
Picadillo, with its lively sweet-and-sour taste, is a classic Cuban dish that almost every family has a version of. It's traditionally made with ground beef, but because beef is expensive and in very short supply, Cubans use pork instead in this easy recipe. Picadillo is a great party dish, since it reheats well. Serve with rice or polenta.

Hawaiian Steak Fajitas with Grilled Pineapple Salsa

Rating: 5 stars
1

Prepeeled pineapple, presliced peppers and onions and fresh pico de gallo help this quick, healthy dinner recipe come together in a flash. Chicken tenders are a good substitute for the steak if you prefer. Blend up some margaritas and call it a party.