I am coming in with the HEAT with this one…literally. I grew up in a Jamaican household and while rasta pasta is not necessarily a dish of Jamaican origins, it still tastes like home to me. Jamaican rasta pasta is a fusion dish using Jamaican inspired flavors on a classic Italian dish.

I am so, so excited to share this recipe with you because it is near and dear to my heart. Like I said, it reminds me of home. The aroma of peppers and coconut as well as the spice of jerk seasoning always brings a smile to my face.

Of course, I have made special modifications to it to accommodate my current dietary needs – so it is both gluten free and dairy free, and still ohh so delicious.

So, join me as I introduce you to healthy rasta pasta…

That’s right, you heard that correctly. Did you know pasta can be healthy? It definitely can be! We are using clean ingredients, chickpea pasta, and coconut milk in this recipe. You will be licking your plate and asking for more!

But first the basics…

What is Jamaican Rasta Pasta?

I have to clarify here because I feel like people think this is a common dish in Jamaica!

I wouldn’t necessarily say that, but rather it utilizes Jamaican flavors on an alfredo pasta dish! Which if you ask me is the best of both worlds.

More specifically, Jamaican rasta pasta is a flavorful and colorful dish inspired by not only Jamaican culinary traditions, but the Rastafari movement. The Rastafari movement is a spiritual and cultural movement that promotes unity, peace, and natural living that started in the 1930s.

Rasta Pasta, which is also referred to as “One Love Pasta,” takes these principles and brings them to life with the use of colorful, and flavorful, natural ingredients.

The authentic Jamaican rasta pasta recipe calls for the use of whole scotch bonnet peppers (if you are really looking to kick up the spice to the next level, by all means, include this ingredient at your own risk!) in addition to bell peppers, onions, and garlic.

These ingredients add depth of flavor but also contribute to the dish’s visually appealing presentation. Furthermore, the colors brought out in the dish, namely red, green, and yellow from the bell peppers, represent the colors of the Rastafarian culture!

The dish is also spiced with classic Jamaican jerk seasoning, a blend of aromatic and spicy herbs and spices that includes ingredients like allspice, thyme, scotch bonnet peppers, and more, giving it the distinctive taste we know and love.

In my recipe, I use jerk seasoning on the chicken which gives it a blackened color bringing together the colors of the Jamaican flag!

My Take On The Authentic Jamaican Rasta Pasta Recipe

To cater to dietary preferences, sensitivities, and restrictions, I have created this gluten free and dairy free healthy Jamaican rasta pasta version.

I have replaced traditional pasta with chickpea pasta, providing a nutrient-rich alternative that is high in protein and fiber.

By using coconut milk, I am able to add a creamy and luscious texture to the sauce that also adds to the island flavors and aroma. I also use dairy free parmesan cheese alternative which tastes as good as the real thing.

Why You’ll Love This Recipe

• Well for starters…It’s super delicious and flavorful! The sauce comes out delightful and creamy and the vegetables add a nice light crunch. The spice from the chicken awakens your senses and the coconut milk is the perfect compliment.
• It is super easy to make you just need an oven, pan, and pot and 45 minutes from prep to clean up!
• Perfect for meal prepping – you can bulk make this recipe and have leftovers for lunch or dinner during the weekdays!
• It’s a healthy play on a staple dish in Caribbean households! I mean talk about a win-win!
• Loaded with protein perfect for utilizing as part of your workout meal planning!

What are some good side dishes to serve with Jamaican Rasta Pasta?

Jamaican Rasta Pasta pairs well with a variety of side dishes, such as steamed vegetables, a fresh green salad, or my personal favorite, sweet plantains for a touch of sweetness. That will definitely help offset the spiciness if you make your dish with extra spice.

Some Alternative Jamaican Rasta Pasta Recipe Options

This recipe can definitely be tweaked to cater to various dietary preferences and tastes as well. Some options include:

• Seafood Enthusiasts – Try swapping out the chicken and sausage for shrimp!
• Vegan – For a fully plant-based version, you can add additional vegetables like mushrooms, zucchini, and eggplant to enhance the flavors and textures. For additional protein, add some tofu or tempeh.
• Grilling the Meats – If you have more time and want to really add a nice smokey flavor, consider grilling the chicken and sausage.

Kitchen Tools You Will Need

• Baking sheet
• Aluminum foil
• Pan or skillet
• Pot
• Tablespoon
• Tongs
• Knife
• Cutting board
• Mixing bowl
• Measuring cup

How to store and freeze your healthy Jamaican rasta pasta

Storage Instructions:

In the Refrigerator: Store the Jamaican Rasta Pasta in an airtight container. Place the container in the refrigerator within 2 hours of cooking. The leftovers can be stored in the fridge for up to 3-4 days.

In the Freezer: If you don’t plan to consume within the next few days, consider freezing your leftovers for future meals! Transfer the pasta into freezer-safe containers or heavy-duty resealable bags. The rasta pasta can be kept in the freezer for up to 2-3 months.

Storage Tips:

Allow the pasta to cool down before sealing the containers. This helps to avoid condensation which can impact the texture of the pasta.

When you are ready to enjoy your leftovers, thaw the frozen pasta in the refrigerator overnight. To reheat, gently warm the pasta in a skillet over medium heat, adding a splash of water or coconut milk if needed to prevent sticking. Stir occasionally until the dish is heated through.

Alternatively, you can reheat the pasta in the microwave, but make sure to use a microwave-safe container and stir the pasta occasionally to ensure even heating.

Healthy Jamaican Rasta Pasta Recipe

My take on Jamaican rasta pasta is not only a celebration of Jamaican culture and flavors but also a delicious and wholesome meal. It is filling and nutrient rich and does not compromise on flavors.

I am bringing the taste of the Caribbean to your table. You’ll definitely be licking your plate clean with this aromatic blend of spices, colorful vegetables, and nourishing ingredients.

I won’t hold the recipe from you any longer. Please try out this recipe and let me know what you think!

Looking for similar easy and healthy recipes?

• Try Protein Packed Acai Bowl
• Try my healthy, high protein chocolate chip cookie recipe

​Jamaican Rasta Pasta – Delicious High Protein & Gluten Free Recipe

Easy and delicious recipe for a Caribbean fusion dish that’s gluten free, dairy free, and high in protein!

Author: Tiffany

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Prep Time 10 min Cook Time 30 min Rest Time 5 min Total Time 45 mins Difficulty: Intermediate Servings: 4 Calories: 884 Best Season: Summer

Ingredients

Servings

• 2 boneless chicken breasts (thinly sliced)
• 2 tablespoons wet spicy jerk seasoning (opt for mild if you prefer your dish to not be spicy)
• 2 tablespoons olive oil
• 4 cloves of garlic (minced)
• 1 small onion (finely chopped)
• 1 red bell pepper (thinly sliced)
• 1 green bell pepper (thinly sliced)
• 1 yellow bell pepper (thinly sliced)
• 4 fully cooked sausage links of your choice (sliced)
• 1 can (13.5 oz) reduced fat coconut milk
• 1 package (8 oz) gluten-free chickpea pasta
• 1 cup dairy free parmesan cheese alternative
• ¹⁄₄ teaspoon salt to taste
• ¹⁄₂ teaspoon pepper to taste

Instructions

1. Preheat Oven

   Preheat the oven to 375°F (190°C).

2. Season Chicken

   In a bowl, coat the thinly sliced chicken breasts with the wet spicy jerk seasoning, ensuring they are evenly seasoned.

3. Cook Chicken

   Place the chicken in the oven - let them cook for about 20-25 minutes.

   To ensure the chicken is fully cooked, use a meat thermometer to check that the internal temperature reaches 165°F (74°C). Remember that cooking times may vary depending on oven, so it's always best to monitor the chicken closely to prevent overcooking and keep it moist and tender.

4. Saute Vegetables

   While the chicken is cooking, chop the bell peppers, onion, and garlic then heat up the oil in the pan and toss the vegetables in the pan to begin sautéing. 

   Continue stirring the vegetables for about 5 minutes until they become slightly tender and semi-translucent.

5. Cook Pasta

   Meanwhile, cook the gluten-free chickpea pasta in a separate pot according to the package instructions until al dente. Drain the cooked pasta and set it aside.

6. Cook Sausages

   Slice up the sausages and add them to the pan. Cook until heated through for about 5 minutes.

7. Add Coconut Milk

   Once the vegetables and sausages are cooked, pour in the reduced-fat coconut milk and bring the mixture to a simmer. 

   Allow it to simmer for 5-7 minutes, letting the flavors meld together.

8. Add Parmesan Cheese Alternative

   Once the coconut milk mixture has been heated, add the parmesan cheese alternative while stirring to avoid clumping or sticking. Mix until a smooth and creamy texture is achieved.

9. Combine Noodles with Sauce

   Add the cooked chickpea pasta to the skillet, tossing it to coat evenly with the sauce.

10. Season to Taste

    Season with salt and pepper to taste, adjusting the seasoning as needed.

11. Add Chicken

    Remove the chicken breasts from the oven, slice them into strips, and either serve on top of the pasta or mixed in.

12. Enjoy!

    Allow 5 minutes rest time. Serve and enjoy!

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 884kcal

% Daily Value *

Total Fat 28.5g44%

Saturated Fat 9g45%

Cholesterol 153mg51%

Sodium 1278mg54%

Potassium 183mg6%

Total Carbohydrate 87.7g30%

Dietary Fiber 19.6g79%

Sugars 14g

Protein 85.8g172%

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Calcium 610 mg

Iron 13 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: Jamaican rasta pasta, healthy rasta pasta, jamaican pasta salad