Crispy Baked Keto Chicken Drumsticks

By Ashley Jean March 13, 2023 32 mins read 130 Views

These Crispy Baked Chicken Drumsticks are marinated in a savory dressing, tossed in a homemade gluten-free bread crumb mixture, and baked to perfection. Ready in 10 minutes, these “shake and bake” keto chicken legs are crispy and well seasoned on the outside and juicy on the inside.

Crispy baked chicken drumsticks are marinated chicken legs are coated in a homemade gluten free breading. Keto shake and bake chicken copycat recipe.

These chicken drumsticks are very similar to (keto) shake and bake! The chicken is first marinated in this maple dijon marinade so that the meat stays juicy and flavorful. Then, the drumsticks are rolled around in the keto breadcrumbs until well coated. The sweetness from the marinade balances the saltiness of the breading. The breading gets nice and crispy in the oven and prevents the chicken from drying out. If you were a shake and bake fan before your healthy eating journey began, you’re going to love these baked chicken legs!

How Are These Crispy Baked Chicken Drumsticks Breaded?

These keto chicken legs (drumsticks) are breaded in a gluten-free bread-crumb substitute. Click here for that recipe. You will need to prepare the batch of bread crumbs while your chicken is marinating so that everything is ready when it’s time to prepare the chicken. Don’t be intimidated though, these bread crumbs are incredibly simple to make and only take about 10 minutes and 3 ingredients. Watch the video for a tutorial.

Seasoned gluten free bread crumbs for keto breading.

Ingredients

3 lbs chicken drumsticks/legs, about 12 drumsticks
1 batch dijon vinaigrette
1 batch gluten-free bread crumbs

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 a minimum of 3 hours, up to overnight.
While the chicken is marinating, prepare the bread crumbs as directed in this recipe. They’re very easy and only take 10 minutes to make!
Preheat oven to 375 F. Line a baking sheet with a wire rack. Lightly coat with cooking spray to prevent sticking.
Place the bread crumbs in a shallow bowl or pie plate. Use tongs to remove the chicken from the marinade and place them 2 at a time in the breading.
Evenly coat each drumstick with the bread crumbs. Place them on the wire rack.
Bake for 15 minutes, flip, and cook another 15 to 20 minutes.
Let cool 5 minutes before serving.

What To Serve With The Drumsticks

These crispy baked drumsticks are great for a weeknight meal but could also be served at a cookout for the 4th of July! Try pairing one of these healthy low-carb side dishes with your crispy chicken legs:

Brussel Sprout Salad with Hot Bacon Dressing
Tossed Salad with Dijon Vinaigrette (same as what the chicken is marinated in)
Keto Buttermilk Cornbread
Keto Broccoli Salad
Balsamic Roasted Green Beans and Strawberries
Keto Mexican Style Cauliflower Rice
Keto Coleslaw

FAQs

How long to bake chicken drumsticks?

Since the majority of meat is on the outside and surrounding bone, they cook quite quickly. For the average size drumstick, 30 to 35 minutes should be perfect. Of course, you can verify doneness with a meat thermometer. When the internal temperature reaches 165 F, the chicken is fully cooked.

Can I use egg?

These chicken legs are not dredged in egg before the bread crumbs. As with most breaded meats, there will be a little bit of breading lost in the oven but the oil from the marinade helps keep the breading on nicely. If you do not have egg allergies and prefer to dip the drumsticks in egg first, that is perfectly fine! This will slightly increase calories but will not affect carbs.

Can I use this bread crumb recipe to coat, say, pork?

I don’t see why not!

How To Store Crispy Baked Keto Chicken Drumsticks

Let the chicken drumsticks cool completely. Line an airtight container with paper towel and place the drumsticks inside. Be careful not to let the drumsticks touch each other, as this will cause them to lose their crispiness. You can then refrigerate them for up to 4 days. When you’re ready to eat them, place the chicken drumsticks on a baking sheet and bake for 10-15 minutes at 350°F or until heated through and crispy. You can also freeze the drumsticks for up to 3 months, following the same instructions above. Before you reheat them though, let them thaw overnight in the fridge.

Other Chicken Recipes You Might Like To Try:

Keto Sheet-Pan Chicken Fajitas
Sugar-Free Keto BBQ Pulled Chicken
Chicken Alfredo Pizza On Fat Head Crust
Crispy Baked Chicken Drumsticks (Keto)

Marinated chicken drumsticks are baked till crispy or grilled.

Crispy Baked Chicken Drumsticks (Keto)

Yield: 12 drumsticks

Marinated chicken legs are coated in a gluten free breading and baked to perfection in this copycat keto shake and bake recipe.

Ingredients

3 pounds chicken drumsticks/legs, about 12 drumsticks
1 batch dijon vinaigrette
1 batch gluten free bread crumbs

Instructions

Preparation

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.
While the chicken is marinating, prepare the bread crumbs as directed in this recipe. They're very easy and only take 10 minutes to make!

Baking Instructions

Preheat oven to 375 degrees. Line a baking sheet with a wire rack. Lightly coat with cooking spray to prevent sticking.
Place the bread crumbs in a shallow bowl or pie plate. Use tongs to remove the chicken from the marinade and place them 2 at a time in the breading.
Evenly coat each drumstick with the bread crumbs. Place them on the wire rack.
Bake for 15 minutes, flip, and cook another 15 to 20 minutes.
Let cool 5 minutes before serving.

Notes

This recipe does not call for the chicken to be dredged in egg before breading. The oil from the marinade should be enough to keep the coating adhered. However, you may first dredge the drumsticks in a beaten egg if so desired. This will slightly increase calories but will not affect carbs.

Nutrition Information:

Yield: 12 drumsticks Serving Size: 1 drumstick
Amount Per Serving: Calories: 330Total Fat: 22gCarbohydrates: 6gNet Carbohydrates: 1.1gFiber: 4.9gProtein: 28.6g

Nutrition information is provided as a courtesy and is approximate.

The post Crispy Baked Keto Chicken Drumsticks appeared first on Keto In Pearls.

By: KetoInPearls
Title: Crispy Baked Keto Chicken Drumsticks
Sourced From: ketoinpearls.com/crispy-baked-chicken-drumsticks-keto/
Published Date: Sun, 26 Feb 2023 16:16:55 +0000

Frequently Asked Questions

Can I cheat 1 day on keto?

There are many options available that will allow you to break the rules. It has never been easier. It's easy for information to flow like water. You might be tempted to ask if it's possible to cheat for a few days, while still keeping your healthy streak.

The answer, however, may not be what you expect. Keto is a lifestyle that demands no compromises. Strictly following through on your diet will ensure that you reap maximum benefits from the lifestyle and promote long-term sustainability in terms of weight loss and overall health.

Cheating on keto may derail any headway you've made toward your goals and discourage results as fast as you were able to achieve them. Cheating on keto can signal your body to stop eating foods that are greasy and sugary. This will undermine the benefits of switching to keto.

Avoiding that occasional lapse may be harder than adhering to the diet itself at times, so evaluating the level of impact could be key depending on certain factors like age, activity level, hormonal balance, or genetics.

Even though temptation may cloud your judgment, ultimately, you are the only one who can decide what is best for your health and well-being.

What happens during the first week on keto?

First things first, getting ready for a ketogenic diet means doing your research. It's important to learn about the best foods and how many carbs can you eat daily. It's important to know which foods are best for balancing macronutrients.

Once you have the basic information, it is time to start creating meals that suit your new lifestyle. Eating whole foods and not processed sugars will make it easier for your body to adjust faster. A few simple tweaks, such as adding more healthy fats and proteins in each meal, can significantly improve energy levels and focus while helping with cravings.

The next step is learning proper portion control and managing meal timing while on the keto diet, enabling your body to enter a state of ketosis where it begins burning fat instead of sugar for energy. This can be achieved by tracking macros, or consulting with a nutritionist to get one-on-1 advice.

It is important that newcomers to keto take their time in the initial week of their transition. This allows their bodies to adjust and allow them to adapt before they start eating full-time. This is a crucial step in the journey. It is vital to get adequate rest and keep hydrated. Allow yourself three days to assess whether this is working for your body. Each person responds differently to different things so you can give it some time.

How much fat do you need to eat?

When following a ketogenic diet, it is important to ensure that you get enough essential fatty acids. This means eating foods like salmon, avocados, and nuts rich in healthy fats. It would also be a good idea to include other fats in your diet such as butter, olive oil, coconut oil, and/or ghee. These fats can provide many health benefits, such as better cognitive function, digestion and a stronger immune response. Generally, it would be best to aim to consume around 25-35% of your calories from fat.

Remember that ketogenic eating means being mindful of the fats that you consume. Avoiding saturated and trans fats is a good idea as they can raise your risk of developing cardiovascular disease and other chronic ailments. Instead, focus on incorporating healthy fat sources such as olive oil, avocados, nuts, and fatty fish into your diet. This will help you to get the essential fatty acid and other nutrients that your body requires to stay healthy, energized, and happy.

You should eat healthy fats. It is also important to watch how much fat you ingest. Exercising too much fat can cause weight gain and fatigue, as well as other health problems. The key is to find the balance that suits you and your lifestyle. To ensure you get the right amount of fat, try tracking your daily intake with an app or food journal. This will help you stay on track and ensure you get the right amount of essential fatty acids daily.

It is important to note that a ketogenic diet shouldn't be used as a quick solution for weight loss. While it can help you lose weight in the short term, it is important to ensure you eat a balanced diet and get enough essential nutrients. Too much fat and too little carbohydrate can cause nutrient deficiencies, as well as other health problems. It is important that you consult your doctor before beginning a ketogenic diet.

Can you eat oatmeal on keto?

Finding answers to unanswered queries can be hard. And when it comes to finding the right food choices for the keto diet, many still feel overwhelmed and lost. This is especially true for oatmeal, which is high in carbs.

It is possible to successfully incorporate oatmeal into a Keto lifestyle, despite what the popular opinion may say. It all depends on the type of oatmeal you choose and how much you eat.

Finding a form of "keto-approved" oatmeal starts with examining ingredients like nuts, seeds, and other low-carb additives that bundle together in one deliciously nutritious meal. Pure oats have a high content of fibre, protein, vitamins and minerals. This makes them very suitable for keto.

Also, be mindful of how many oats you are adding to your daily meal. Do not try to run a marathon or overindulge in every overnight meal. Be mindful of your portion sizes and maximize the flavour potential of innovative ingredients like coconut milk and chia seed.

If you take the time to prepare your oatmeal properly, it can be a unique breakfast option that fits within a Keto-based nutrition plan. If you aren't careful, it won't be easy to convince someone that following your principles means giving up on taste. Proper planning can produce serious results.

Statistics

Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)

External Links

How To

Ketogenic Diet incorporating Exercise

Reinvigorating your daily routine with exercise is essential for leading a healthy lifestyle. Incorporating the principles of ketogenic dieting spur you towards these goals by creating the optimum condition for shedding excess fat and building lean muscle.

You want to see a change in your body that is stylish, but also long-lasting. While one can begin exercising almost immediately, seeking professional guidance throughout the process is highly advised to ensure gradual progress and maximum results over time.

It's not enough to burn calories. You also need to consider creating programs that are specific to each person's needs and concerns. Intense Strength Training (HIIT) has become increasingly popular as an effective way of quickly boosting metabolism while giving shape and structure to the body.

Another option is to train low-resistance, which allows one to rest well during cardio exercises, such as walking or running. However, this will still allow one to achieve significant results, without further injury, or fatigue.

Regular exercise and Ketogenic diet can be combined to give you greater control over how you feel. This allows you more physical strength, mental clarity and balance. These two elements create a system that allows for steady progress, with very few side effects, provided you follow the doctor's instructions. It gives you the ability to live more fully and enjoy life more!