Keto Chicken Drumsticks (In Oven or On the Grill)

By Jessica Swartz March 13, 2023 32 mins read 119 Views

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.

Keto Chicken Drumsticks (In Oven or On the 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

3 lb chicken drumsticks/legs, about 12 drumsticks
1 batch dijon vinaigrette

Instructions

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:

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

In the Oven:

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.
Place the drumsticks on the wire rack skin side up.
Bake for 30 to 35 minutes. The internal temperature should reach 165 degrees F.
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…

Easy Keto Coleslaw
BBQ Brussels Sprouts or BBQ Brussels Sprouts
Brussels Sprout Salad with Hot Bacon Dressing
The Perfect Mashed Cauliflower
Keto Cornbread Muffins

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)

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

3 pounds chicken drumsticks/legs, about 12 drumsticks
1 batch dijon vinaigrette

Instructions

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:

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

To Make in the Oven:

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.
Place the drumsticks on the wire rack skin side up.
Bake for 30 to 35 minutes. The internal temperature should reach 165 degrees F.
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.

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

By: KetoInPearls
Title: Keto Chicken Drumsticks (In Oven or On the Grill)
Sourced From: ketoinpearls.com/keto-chicken-drumsticks-in-oven-or-on-the-grill/
Published Date: Sun, 26 Feb 2023 16:15:49 +0000

Frequently Asked Questions

What does it take for lazy keto to begin losing weight?

It can be challenging to calculate how long it takes to lose weight on the lazy keto plan. Many factors influence how effective the diet and the results will vary from person to person. It all depends on your lifestyle, goals, and how you adhere to this diet.

A study suggests that you will see a decrease in bodyweight after approximately two weeks. However, factors such as an individual's caloric intake and body composition can cause inconsistencies when achieving fat loss goals; therefore, the best advice is to stay consistent with the plan and track your progress over an extended period.

You don't have to exercise every day. Most people who follow this program will see some weight loss within the first month. Regular exercise and sensible eating habits can lead to noticeable results in as little time as seven days.

When making lifestyle changes, such as starting a diet or exercising regularly, consistency is crucial. It will help you achieve your goals quicker if you do it consistently and according to your specific nutritional requirements. It takes dedication, knowledge, hard work and perseverance to see results with programs such as lazy keto.

What happens if your keto diet includes more than 20 carbs?

Pondering the potential ramifications of what happens if you go over 20 carbs on keto? It's an important idea that should be carefully considered. Eating too many carbohydrates can slow weight loss, or even cause weight increase.

Unravelling the conundrum of how much is too much when it comes to carbs requires understanding how they interact with your body and how quickly your body processes them.

You should avoid eating too many processed carbohydrates if you are following a low carbohydrate diet like a ketogenic one. Your body should not consume more carbohydrate than it needs. This means that you should limit your daily intake of carbohydrate to 20g. When trying to maintain ketosis, it is important to remain vigilant about this number, as exceeding this can sometimes create an imbalanced state in the body and hinder progress.

For optimal health and best results with tracking macronutrients, it is a good idea to stick within the recommended limits of a ketogenic diet. Doing so reinforces how your body breaks down these macro components for energy production - an essential process for those seeking sustainable weight loss and physiological balance.

Is keto right for you?

Investigating what is "right" for you and your journey means making a deliberate choice to ask hard questions and do your research. The keto diet, an age-old and popular choice for weight loss, has many health benefits.

Ask yourself, what are my health goals? Is it to lose weight, improve my mental clarity, or balance my gut microbiome. While no one-size-fits-all method exists, keto can be a great place to start if done conscientiously.

Keto is about reducing the amount of carbohydrates you consume. It works best when you have 20 grams of carbs per day. This will cause our bodies to go into a state of nutritional ketosis. We use fat for our energy instead of sugar. While it might be hard to stick to a strict carbohydrate limit at first, it will become easier over time.

A ketogenic diet can have beneficial metabolic effects on your body, regardless of whether you are looking for changes in your body composition or improvements in your internal health. As long as you keep a strong nutritional quality and eat certain healthy fats like Omega 3 fatty acids, avocados, and nuts, you will see benefits.

If you balance your nutrient intake with keto, it can be very sustainable. Make sure to eat real whole foods and eat small portions. Properly done, keto could be very beneficial. It is worth taking the time to read up on it from trusted sources before making major steps forwards (or backwards).

What is a Ketogenic Meal?

A ketogenic diet is a great way to eat. This is a way to eat healthy, but with an added twist. It includes avoiding processed carbs and substituting high-quality proteins, fats, and carbohydrates.

The diet's many health benefits include increased energy levels and cognitive performance. You will also experience better digestion. And you'll be able to do it all while enjoying delicious meals full of great-tasting ingredients.

So what does an example of a tasty ketogenic meal look like? It could look like grilled salmon over fresh kale, sprinkled with parmesan and paired in olive oil with roasted vegetables. It might be an omelet stuffed with bacon bits and bell peppers.

It doesn't matter which route you take when crafting your next keto-friendly meal. Quality ingredients are the key to any recipe being a hit! So go ahead - get in the kitchen and explore new flavours while savouring healthy recipes for life-changing results!

What happens to your body when you cheat on keto?

Cheating on the Keto diet can lead to unwanted side effects. Starchy carbs can cause your blood sugar levels to rapidly rise if you suddenly eat them. This can cause dehydration as water is required to restore your cells to a homeostatic condition. Dehydration can also cause an electrolyte imbalance, due to the loss of essential minerals such as sodium and potassium.

On top of these issues, it's common for those who "cheat" on the keto diet to experience digestive discomfort such as constipation or diarrhea due to their high-carb intake. Although they are usually temporary, these symptoms can be both uncomfortable and disruptive. Extreme cravings from cheat meals can lead to dangerous cycles of feeling depleted, followed by binging high-carb diets. This could cause people not to follow the keto diet.

Overall, it's important to keep in mind that having an occasional cheat meal or snack won't destroy weeks or months' worth of progress on the keto diet -- as long as you stick within your prescribed net carb limits -- but there will still be consequences for veering away from your meal plan for extended periods.

Statistics

When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)

External Links

How To

Calculating Your Macros on a Ketogenic Diet

It is crucial to find the right approach for keto living in order to maximize your success. It can be easy and difficult to calculate your macros when you are on a ketogenic diet.

Understanding macro nutrition is key when understanding what Macros on a Keto Diet means. This term refers specifically to three crucial nutrients - carbohydrates and proteins - which are essential for our bodies' proper functioning and growth. By measuring each nutrient intake, our bodies benefit from their functions.

Meal prepping with macros in mind requires planning and observation so that you can successfully chart your progress along the way. When you plan your meals and snacks for the day, and for special occasions like holidays or travel challenges, you will be able to make informed decisions about what is best for your health and how it can affect your overall health.

When factoring in all aspects of macro tracking, remember: patience is paramount! Flexibility is key to improving your macro tracking skills. It also allows you the freedom to learn about your body's specific needs and make adjustments as needed. As such, set yourself up to truly shine by understanding macro nutrition in a new light!