Keto Dinner

Keto Chicken Drumsticks (In Oven or On the Grill)

Chicken drumsticks (chicken legs) are a budget-friendly meat that are great for a variety of lifestyles like keto, paleo, and gluten-free. Chicken legs are marinated in an easy homemade keto marinade before getting cooked to perfection in your choice of oven or grill.  

What Are These Chicken Legs Marinated In?

These keto chicken legs are marinated in my simple Dijon vinaigrette. The marinade is sweet, tangy, and pairs excellently with the chicken. Dijon mustard, maple syrup, and fresh herbs make the marinade light and fresh. It is naturally clean and acceptable for a variety of diets like keto or paleo. You could also try this easy keto lemon dill marinade.  It is best to marinate your chicken overnight but a minimum of 3 hours will suffice. 

Ingredients

Instructions

  1. Prepare the marinade according to the directions in this post. Place the drumsticks in a large bowl and pour the marinade over them. Cover and refrigerate for a minimum of 3 hours, up to overnight.

On the Grill:

  1. Preheat grill to MED-HIGH, 500°F.
  2. Place the drumsticks skin-side down on direct heat (i.e., over the flames). Close the grill lid and cook 5 to 6 minutes.
  3. Use tongs to flip the drumsticks. If they stick when you try to turn them, leave them undisturbed for another minute and try again.
  4. Let the drumsticks continue cooking for 5 to 7 more minutes. Use a basting brush to brush some of the marinade onto the drumsticks while they cook.
  5. Use a meat thermometer to check that the internal temperature of the chicken has reached 165°F.
  6. Remove from the grill and tent with foil for 5 minutes before eating.

In the Oven:

  1. Preheat oven to 375°F. Line a baking sheet with tin foil (to catch drippings) and top with a wire rack. Lightly spray with cooking spray to prevent sticking.
  2. Place the drumsticks on the wire rack skin side up.
  3. Bake for 30 to 35 minutes. The internal temperature should reach 165 degrees F.
  4. Let rest 5 minutes before eating.

How To Bake Chicken Legs In The Oven

To bake these chicken drumsticks in an oven, preheat your oven to 375°F. Line a baking sheet with tin foil and place a wire rack on top. Spray the rack with a bit of cooking spray. Evenly space the chicken legs on the rack with the skin side up. Bake for about 30 minutes until the skin is nice and crisp. Let them rest 5 minutes before eating.

Can Thighs Or Breasts Be Substituted For The Drumsticks?

This recipe can be made with chicken thighs or breasts. Cooking time will need to be slightly adjusted depending on the cut of meat. Boneless thighs with the skin on will take approximately the same amount of time as legs. Boneless and skinless thighs will take significantly less time. Breasts will need to be cooked about 8 minutes per side and the internal temperature needs to reach 165°F. 

How To Serve Keto Chicken Drumsticks

These keto chicken drumsticks are great for your 4th of July cookouts! Serve them with a big salad that is tossed in the same dressing as the marinade (same recipe). You can also serve them with…

How To Store Keto Chicken Drumsticks

Let the chicken cool completely. Line an airtight container with paper towel. Place the chicken inside, being careful not to let the drumsticks touch each other and possibly lose their flavor. You can then refrigerate the chicken for up to 4 days. When you want to reheat the chicken, place the drumsticks on a baking sheet and in a 350°F oven for 10-15 minutes. You can also freeze the chicken for up to 3 months, following the above steps beforehand.

Keto Chicken Drumsticks (In Oven or On the Grill)

Keto Chicken Drumsticks (In Oven or On the Grill)

Yield:
12 drumsticks
Prep Time:
10 minutes
Cook Time:
15 minutes
Marinating Time:
3 hours
Total Time:
3 hours 25 minutes

Easy, low fat, and fast are these keto chicken drumsticks. Make in the oven or on the grill for a delicious and healthy summer keto recipe!


Ingredients

Instructions

  1. Prepare the marinade according to the directions in this post. Place the drumsticks in a large bowl and pour the mariade over them. Cover and refrigerate a minimum of 3 hours, up to overnight.

To Make on the Grill:

  1. Preheat grill to medium-high, 500 degrees F.
  2. Place the drumsticks skin side down on direct heat (over the flames). Close the grill lid and cook 5 to 6 minutes.
  3. Use tongs to flip the drumsticks. If they stick when you try to turn them, leave them undisturbed for another minute and try again.
  4. Let the drumsticks continue cooking 5 to 7 more minutes. Use a basting brush to brush some of the marinade onto the drumsticks while they cook.
  5. The internal temperature of should reach 165 degrees F. Check with a meat thermometer.
  6. Remove from the grill and tent with foil for 5 minutes before eating.

To Make in the Oven:

  1. Preheat oven to 375 degrees F. Line a baking sheet with tin foil (to catch drippings) and top with a wire rack. Lightly spray with cooking spray to prevent sticking.
  2. Place the drumsticks on the wire rack skin side up.
  3. Bake for 30 to 35 minutes. The internal temperature should reach 165 degrees F.
  4. Let rest 5 minutes before eating.

Notes

Try with breasts, thighs, or wings instead of legs.

Nutrition Information:

Yield: 6

Serving Size: 2 drumsticks

Amount Per Serving:

Calories: 476Total Fat: 26gCarbohydrates: 3.5gNet Carbohydrates: 0.7gFiber: 2.8gProtein: 53g

Nutrition information is provided as a courtesy and is approximate.

Did you make this recipe?

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The post Keto Chicken Drumsticks (In Oven or On the Grill) appeared first on Keto In Pearls.

* This article was originally published here

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