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Island Bowls Recipe

Caribbean-style island bowl with roasted cabbage, sweet potatoes and tofu or chicken baked in the most flavorful Caribbean-style marinade, served over a bed of seasoned black beans with fresh mango and lime.

4.9 from 152 votes
40 mins
Total Time
2
bowls
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Island Bowls

How to Make the Best Island Bowls

These Caribbean-style island bowls are a vibrant, healthy meal that brings tropical flavors right to your dinner table. Featuring tender roasted vegetables and protein baked in a fragrant marinade of orange juice, warming spices like allspice and cinnamon, and a touch of heat from cayenne, every bite is packed with bold, island-inspired flavor.

What makes this dish truly special is the combination of textures and tastes—caramelized sweet potatoes, charred cabbage wedges, and perfectly seasoned black beans all come together with fresh mango and a squeeze of lime. It’s the kind of meal that feels indulgent but is actually incredibly nutritious, loaded with fiber, protein, and fresh produce.

Whether you’re meal prepping for the week or looking for an impressive weeknight dinner, these island bowls deliver. They’re flexible too—use chicken for a heartier option or stick with tofu to keep it plant-based. Either way, you’ll end up with a colorful, satisfying bowl that transports you straight to the tropics.

Island Bowls

Island Bowls

Caribbean-style island bowl with roasted cabbage, sweet potatoes and tofu or chicken baked in the most flavorful Caribbean-style marinade, served over a bed of seasoned black beans with fresh mango and lime.

4.9 from 152 votes
CourseMain
CuisineCaribbean
Keywordisland bowl recipe, island bowl, vegan buddha bowl, buddha bowl recipe, sheet pan dinners, caribbean chicken recipes, caribbean recipes, caribbean marinade, healthy bowl, mango recipes
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Servings2 bowls
Calories449kcal
AuthorRare Ivy
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Ingredients

Main Ingredients

Caribbean Marinade

Instructions

Prepare and Roast

  1. Preheat oven to 425°F.
  2. Place marinade ingredients in a blender and blend until smooth.
  3. Place tofu and/or chicken on a parchment lined sheet pan and season with salt and pepper. Pour some marinade over top, brushing and turning them over to get both sides coated well.
  4. Prep the veggies and place on the sheet pan in a single layer alongside the tofu/chicken (or use another sheet pan) and either use any extra marinade to lightly coat the veggies, or season with salt, pepper and a drizzle of olive oil.
  5. Place sheet pan in a hot oven and roast until the chicken is cooked through and veggies are tender, about 20-25 minutes. Give the veggies a quick toss after 15 minutes for more even cooking.

Assemble the Bowls

  1. Slice the mango and scallions and heat the beans in a small pot.
  2. Season the beans with salt, pepper and a teaspoon of cumin.
  3. Divide the seasoned warm beans among 2-4 bowls, arrange with the roasted veggies and tofu or chicken. Add sliced fresh mango, squeeze with lime and sprinkle with scallions.

Notes

  • You can substitute plantains for the sweet potatoes for an even more authentic Caribbean flavor.
  • For a vegan version, use tofu and maple syrup instead of honey.
  • The marinade can be made ahead and stored in the refrigerator for up to 3 days.
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