These 40 Caribbean recipes capture the essence of the islands, blending spices, fresh ingredients, and rich cultural heritage into every dish.
From the fiery heat of jerk chicken to the comforting warmth of oxtail stew, each recipe offers a unique taste of the Caribbean.
Join me as I share my experiences and love for these delicious, nutritious, and heartwarming dishes.
Let’s bring a bit of Caribbean sunshine into your kitchen!
1. Jerk Chicken
Imagine the smoky aroma of grilled chicken marinated in a spicy blend of allspice, Scotch bonnet peppers, thyme, and ginger.
Jerk chicken is the essence of Caribbean flavor.
The marinade penetrates the chicken, making each bite a burst of fiery goodness.
Rich in protein and with a boost of antioxidants from the spices, this dish is both satisfying and nutritious.
I love serving it with rice and peas for a complete meal.
2. Ackee and Saltfish
Ackee and saltfish is Jamaica’s national dish, a delightful combination of buttery ackee fruit and salted cod.
Sautéed with onions, tomatoes, and Scotch bonnet peppers, it’s a savory and slightly spicy delight.
Ackee is a good source of vitamin A, and the saltfish provides ample protein.
This dish always reminds me of Sunday brunch with family, enjoying the sunny Caribbean mornings.
3. Callaloo
Callaloo is a hearty green soup or stew made from the leaves of the callaloo plant, similar to spinach.
Cooked with onions, garlic, thyme, and often coconut milk, it’s both flavorful and nutritious.
Rich in iron and vitamins A and C, callaloo is a staple in Caribbean diets.
I remember my grandmother making this for us, her kitchen filled with the aroma of fresh herbs.
4. Curry Goat
Tender pieces of goat meat are slow-cooked in a fragrant curry sauce made with turmeric, cumin, coriander, and Scotch bonnet peppers.
The result is a rich, hearty dish with layers of flavor.
Goat meat is lean and high in iron, making this dish as nutritious as it is delicious.
5. Rice and Peas
No Caribbean meal is complete without rice and peas.
It is made with coconut milk, thyme, and kidney beans, this dish is creamy and flavorful.
The coconut milk adds healthy fats, while the beans provide protein and fiber.
6. Plantains
Fried, boiled, or baked, plantains are a versatile and beloved Caribbean staple.
When ripe, they are sweet and caramelized when fried.
When green, they can be savory and starchy, perfect for mashing or baking.
Plantains are rich in potassium and fiber.
7. Pelau
Pelau is a one-pot dish combining chicken, pigeon peas, rice, and vegetables, all simmered in a rich coconut milk broth.
The caramelized chicken adds depth, while the peas and vegetables provide fiber and vitamins.
This dish is a hearty, flavorful meal that’s perfect for family gatherings.
The smell of pelau cooking always brings me back to festive occasions.
8. Conch Fritters
These crispy fritters are made with conch meat, a Caribbean delicacy, mixed with a batter of flour, onions, peppers, and spices.
Conch is a good source of protein and omega-3 fatty acids.
9. Pepperpot
Pepperpot is a rich, hearty stew made with a variety of meats, typically including beef and pork, and flavored with hot peppers, and spices.
It’s slow-cooked until the meats are tender and the flavors meld together.
This dish is packed with protein and the cassareep adds a unique depth of flavor.
10. Bajan Fish Cakes
These savory fish cakes from Barbados are made with salted cod, flour, herbs, and spices, then deep-fried until crispy.
They are perfect as an appetizer or snack.
The cod provides protein, while the herbs and spices add a burst of flavor.
11. Roti
Roti is a soft, flat bread that’s perfect for wrapping around curries and stews.
Made from flour, water, and a bit of oil, it’s cooked on a hot griddle until lightly browned.
It’s simple yet so versatile.
I love using roti to scoop up curry goat or vegetables, the bread soaking up all the delicious sauces.
12. Johnny Cakes
Johnny cakes are small, fried breads that are crispy on the outside and soft on the inside.
They are made with flour, sugar, baking powder, and milk.
It is perfect for breakfast or as a side dish, plus they are rich in carbohydrates and can be enjoyed with butter, honey, or jam.
13. Escovitch Fish
Escovitch fish is a tangy and spicy dish made with fried fish topped with pickled vegetables like carrots, onions, and peppers.
The vinegar and spices in the pickling mix add a refreshing zing.
This dish is often served cold, making it a perfect summer meal.
The fish provides protein and omega-3 fatty acids, while the pickled vegetables add vitamins and fiber.
14. Coconut Shrimp
Coconut shrimp is a delicious appetizer featuring shrimp coated in a coconut batter and fried until golden.
The sweet and crunchy coconut complements the succulent shrimp perfectly.
Shrimp is high in protein and low in fat, making this a relatively healthy indulgence.
15. Saltfish and Green Bananas
This dish combines salted cod with boiled green bananas, creating a savory and starchy meal.
The saltfish is sautéed with onions, tomatoes, and peppers, while the green bananas are boiled until tender.
This meal is rich in protein from the fish and potassium from the bananas.
It’s a hearty breakfast that keeps you energized throughout the day.
16. Oxtail Stew
Oxtail stew is a rich and flavorful dish made by slow-cooking oxtails with beans, carrots, and a blend of spices.
The meat becomes incredibly tender, falling off the bone.
I love how the flavors meld together during the long cooking process.
17. Run Down
Run down is a creamy fish stew made with coconut milk, tomatoes, onions, and spices.
Typically, mackerel or other oily fish is used, simmered until the flavors meld together.
The coconut milk adds healthy fats, while the fish provides protein and omega-3s.
18. Pepper Shrimp
Pepper shrimp is a fiery and flavorful dish where shrimp are sautéed with hot peppers, garlic, and herbs.
The shrimp soak up all the spicy goodness, making each bite a burst of heat and flavor.
This dish is perfect for spice lovers and always adds a kick to any meal.
19. Breadfruit Chips
Breadfruit chips are a crunchy and satisfying snack made from thinly sliced breadfruit that’s fried until golden.
Breadfruit is rich in carbohydrates and fiber, making these chips a healthier alternative to regular potato chips.
I love sprinkling a bit of sea salt on them for a simple yet delicious treat.
They remind me of sunny afternoons, munching on these crispy delights with friends.
20. Sorrel Drink
Sorrel drink is a refreshing beverage made from the dried petals of the sorrel plant, also known as hibiscus.
Boiled with spices like ginger and cloves, then sweetened and chilled, it’s a vibrant red drink that’s both tart and sweet.
Rich in antioxidants and vitamin C, sorrel drink is not only delicious but also beneficial for your health.
21. Cou Cou and Flying Fish
Cou cou, made from cornmeal and okra, is a smooth and creamy side dish that pairs perfectly with flying fish.
The fish is typically seasoned and fried or steamed, then served with a savory gravy.
Cou cou is rich in fiber, while flying fish provides protein and omega-3 fatty acids.
22. Stewed Peas
Stewed peas is a hearty dish made with red kidney beans, salted pig tail or beef, and dumplings, all simmered in a rich coconut milk broth.
The beans provide protein and fiber, while the coconut milk adds healthy fats.
This dish is comforting and filling, perfect for a satisfying meal.
23. Patties
Caribbean patties are flaky pastries filled with seasoned meat, often beef or chicken, mixed with onions, garlic, and spices
They are baked until golden, and are a perfect handheld snack.
The meat filling provides protein, while the pastry is a delightful indulgence.
24. Fried Dumplings
Fried dumplings, also known as “Johnny cakes,” are small, doughy balls that crispy on the outside but soft on the inside.
They are made from flour, baking powder, and water.
They provide a good source of carbohydrates and are perfect for soaking up the juices of stews or enjoying on their own
25. Escabeche
Escabeche is a tangy and flavorful dish made by marinating fried fish in a vinegar-based sauce with onions, peppers, and spices.
The acidity of the vinegar tenderizes the fish, creating a refreshing and vibrant dish.
It’s perfect for hot days, served chilled and full of zesty flavors.
26. Pepperpot Soup
Pepperpot soup is a rich and hearty dish made with various meats, often including beef and pork, simmered in a deeply flavorful broth with spices and cassareep.
This soup is packed with protein and iron from the meats, making it a nutritious and satisfying meal.
It’s a dish that always feels like a warm hug, and it is perfect for family gatherings.
27. Boiled Green Bananas
If you’re looking for a simple but flavorful side dish, I recommend boiled green bananas.
This dish is a staple in many Caribbean cuisines and is a great way to add some extra starch and nutrients to your meal.
The bananas are peeled, boiled, and then mashed or sliced before serving.
You can add butter, salt, or a savory sauce for extra flavor.
28. Saltfish Buljol
Saltfish buljol is a vibrant and flavorful salad made with flaked saltfish, tomatoes, onions, peppers, and herbs.
It’s lightly dressed with olive oil and lime juice, creating a refreshing and savory dish.
The saltfish provides protein, while the vegetables add vitamins and antioxidants.
This dish is perfect for breakfast or brunch, offering a light yet satisfying meal that’s full of Caribbean flavor.
29. Pepper Crab
Pepper crab is a spicy and savory dish where fresh crab is cooked in a rich sauce made with hot peppers, garlic, and herbs.
The crab soaks up the fiery flavors, making each bite a burst of heat and savory goodness.
I love cracking open the shells and savoring the spicy meat.
30. Goat Water
Goat water is a hearty stew made with goat meat, yams, and various vegetables, all cooked in a flavorful broth with spices.
The meat becomes tender and the stew is rich and satisfying.
Goat meat is lean and high in iron, making this dish nutritious and filling.
31. Bammy
Bammy is a delicious Jamaican flatbread made from cassava.
It’s crispy on the outside and soft on the inside, and the perfect accompaniment to any stew or curry.
To make it, the cassava is soaked in coconut milk and then fried or baked until golden brown.
The result is a slightly sweet, chewy bread that is both nutritious and delicious.
32. Curry Crab and Dumplings
This hearty and comforting dish features juicy crab cooked in a rich curry sauce and served with soft, doughy dumplings.
The curry is made with a blend of aromatic spices, coconut milk, and herbs, creating a flavorful sauce that pairs perfectly with the crab.
Crab meat is a good source of protein and omega-3 fatty acids, while the dumplings add a satisfying starchy element.
33. Sorrel Cake
This sorrel cake is so delicious, you won’t believe it’s also healthy.
The sorrel plant is also called hibiscus, and the petals are what makes the cake so red.
It’s packed with antioxidants and vitamin C.
The spices, like ginger and cinnamon, make the cake taste warm and rich.
34. Gizzada
Gizzada is a delightful treat that combines the rich flavors of coconut and spices.
This pastry consists of a sweet coconut filling wrapped in a delicate dough.
The filling is made from grated coconut, sugar, and aromatic spices such as cinnamon and nutmeg.
Baked until golden, the gizzada’s crust provides a satisfying crunch that complements the caramelized coconut filling.
Not only is this dessert absolutely delicious, but it’s also packed with healthy fats and fiber from the coconut.
Gizzada has a special place in my heart, as I recall fond childhood memories of its sweet aroma wafting through the kitchen.
35. Pepper Shrimp
If you’re looking for a spicy kick, pepper shrimp is a great choice.
Shrimp are sautéed with hot peppers, garlic, and herbs, soaking up all the fiery goodness.
Each bite is a burst of heat and flavor that is sure to add some excitement to your meal.
It’s a healthy choice, too, as shrimp are high in protein and low in fat.
The peppers add vitamins and antioxidants as well.
36. Breadfruit Salad
I’m a big fan of this breadfruit salad.
It’s really refreshing, but it’s also got enough substance to make a meal.
The recipe I use combines chunks of breadfruit with veggies like tomatoes, onions, and peppers, and tosses it all with a tangy dressing.
The flavors really work well together, and the result is a vibrant and healthy side dish.
Breadfruit is also rich in carbohydrates and fiber, so this salad is as nutritious as it is delicious.
37. Festival
I’m a huge fan of festival, a sweet and savory fried bread from Jamaica.
The dough is made with flour, cornmeal, sugar, and milk and shaped into small logs before being fried until golden brown.
Festival comes out crispy on the outside and soft on the inside, and it makes the perfect accompaniment to jerk chicken or fish.
38. Conch Chowder
If you’re looking for a warm and comforting meal to enjoy on a chilly day, I highly recommend conch chowder.
It’s a creamy soup made with tender conch meat, potatoes, vegetables, and a rich broth.
The conch gives the chowder a unique and slightly sweet flavor, while the vegetables add texture and nutrients.
This chowder is not only packed with flavor, it’s also a great source of protein and omega-3 fatty acids.
39. Bulla Cake
This traditional Jamaican spice cake is made with molasses, ginger, and cinnamon.
Its dense texture and slightly sweet flavor make it perfect for enjoying with a dollop of butter or a slice of cheese.
I was surprised to learn that molasses is a good source of iron and other minerals, making this cake as nutritious as it is delicious.
Conclusion
I hope you’ve enjoyed this journey through the vibrant flavors and rich culinary heritage of the Caribbean.
These 40 traditional recipes each tell a story of culture, family, and tradition.
I hope you find as much joy in cooking and sharing these meals as I have, and that they bring a little bit of Caribbean sunshine to your table.
Happy cooking!
