If you’re on the ketogenic (keto) diet, finding satisfying and flavorful meals that align with your low-carb lifestyle can be challenging. One excellent choice for a keto-friendly, low-carb dinner is oven-baked chicken drumsticks. This recipe is not only delicious but also easy to make, and it’s packed with protein while being low in carbohydrates, making it an ideal option for anyone following the keto diet. These crispy, juicy chicken drumsticks will satisfy your cravings and keep you feeling full.

In this recipe, we’ll guide you step by step through the process of preparing and baking these delicious chicken drumsticks. We’ll also provide the nutritional breakdown, including smart points for those following the Weight Watchers program, so you can track your intake more effectively.

Ingredients:

  • 10-12 chicken drumsticks (about 2.5 lbs)
  • 2 tablespoons olive oil (or avocado oil)
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon ground thyme
  • 1 teaspoon ground rosemary
  • 1 teaspoon sea salt (or to taste)
  • 1 teaspoon freshly cracked black pepper
  • 1/2 teaspoon chili powder (optional, for a bit of heat)
  • 1 tablespoon lemon juice (for an extra zing)
  • Fresh parsley for garnish (optional)

Optional Marinade:

  • 1/2 cup full-fat coconut milk
  • 1 tablespoon apple cider vinegar (optional)
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, minced

Step-by-Step Instructions:

Step 1: Prep the Chicken Drumsticks

Start by removing the skin from the chicken drumsticks if it’s not already done. You can keep the skin on if you want to get extra crispiness in the final dish. Pat the chicken drumsticks dry with paper towels to remove any excess moisture. This step ensures the seasonings adhere well and that the chicken crisps up perfectly when baked.

Step 2: Prepare the Marinade (Optional)

If you choose to marinate your chicken for extra flavor and juiciness, mix the full-fat coconut milk, apple cider vinegar, Dijon mustard, and minced garlic in a bowl. Coat the chicken drumsticks in the marinade, making sure they are evenly covered. Cover the bowl with plastic wrap or place the chicken in a ziplock bag and refrigerate for at least 30 minutes, ideally 2-3 hours. The longer the chicken marinates, the more intense the flavor becomes.

Step 3: Preheat the Oven

While the chicken is marinating, preheat your oven to 400°F (200°C). This ensures that the chicken will cook evenly and get a crispy exterior. If you have a convection oven, the air circulation will help make the chicken even crispier.

Step 4: Mix the Seasoning

In a small bowl, combine the garlic powder, onion powder, smoked paprika, ground cumin, thyme, rosemary, sea salt, black pepper, and chili powder (if using). Mix the spices thoroughly until they are evenly combined.

Step 5: Coat the Drumsticks

Take the marinated or fresh chicken drumsticks out of the fridge (if marinated) and drizzle them with olive oil or avocado oil. Rub the oil into the chicken so that it’s evenly coated. Then, sprinkle the seasoning mixture over the chicken, making sure each drumstick is coated evenly with the spice blend. For a more uniform coating, you can use your hands to rub the seasoning into the chicken, ensuring every piece gets a generous amount of flavor.

Step 6: Arrange on a Baking Sheet

Line a baking sheet with parchment paper or a silicone baking mat for easy cleanup. Place a cooling rack on top of the baking sheet if you have one. This will allow air to circulate around the chicken, making it crispier on all sides. Arrange the drumsticks in a single layer on the baking rack or directly on the baking sheet.

Step 7: Bake the Chicken

Bake the chicken drumsticks in the preheated oven for 35-40 minutes, turning them halfway through the cooking time. The chicken should reach an internal temperature of 165°F (74°C) when checked with a meat thermometer. You’ll know the chicken is done when the skin is golden and crispy, and the juices run clear.

Step 8: Serve and Garnish

Once the chicken drumsticks are cooked to perfection, remove them from the oven and let them rest for 5 minutes before serving. This resting period allows the juices to redistribute within the meat. Garnish with freshly chopped parsley for an added pop of color and freshness.

Step 9: Enjoy Your Meal!

Serve your keto-friendly chicken drumsticks with your favorite low-carb side dishes, such as roasted vegetables, a fresh salad, or cauliflower rice. This meal is incredibly versatile and pairs well with various keto-friendly sides.

Tips for Perfect Chicken Drumsticks:

  1. Crispier Skin: For even crispier skin, try baking the drumsticks on a rack set over a baking sheet. This will allow the hot air to circulate evenly around the chicken, making the skin crispy all over.
  2. Use Bone-In, Skin-On Chicken: This cut of chicken is not only affordable but also gives you juicy, flavorful meat, especially when cooked with the skin on. You can remove the skin if you prefer, but keeping it on adds flavor and helps the chicken stay moist.
  3. Rest Before Serving: Let the chicken rest for 5 minutes after removing it from the oven. This step helps retain moisture and improves the texture.

Nutritional Information (Per Serving):

The following nutritional breakdown is based on a serving size of 2 drumsticks (approximately 6 oz of chicken):

  • Calories: 270 kcal
  • Total Fat: 19g
    • Saturated Fat: 3.5g
    • Monounsaturated Fat: 13g
    • Polyunsaturated Fat: 2g
  • Protein: 23g
  • Total Carbohydrates: 0g
    • Dietary Fiber: 0g
    • Sugars: 0g
  • Cholesterol: 140mg
  • Sodium: 670mg
  • Potassium: 350mg
  • Vitamin A: 3% DV
  • Vitamin C: 2% DV
  • Calcium: 2% DV
  • Iron: 6% DV

Weight Watchers SmartPoints:

This recipe is a great option for those following the Weight Watchers program. The number of SmartPoints will vary depending on the type of oil you use and whether you keep the skin on. On average, 2 drumsticks (about 6 oz) will have the following SmartPoints:

  • Freestyle Points: 4 points
  • Blue Points: 4 points
  • Green Points: 4 points
  • Purple Points: 4 points

By reducing the amount of oil or using a lower-calorie cooking method, you can further reduce the SmartPoints.

Health Benefits of Oven-Baked Chicken Drumsticks:

  1. High in Protein: Chicken drumsticks are an excellent source of high-quality protein, which is essential for muscle building, tissue repair, and immune function. A serving of two drumsticks provides about 23g of protein.
  2. Low in Carbs: This recipe is perfect for the keto diet because it contains no carbohydrates. You can enjoy it without worrying about your carb intake.
  3. Rich in Healthy Fats: Olive oil and avocado oil are great sources of monounsaturated fats, which are heart-healthy fats that can help reduce inflammation and improve cholesterol levels.
  4. Packed with Essential Nutrients: In addition to protein, chicken contains vitamins and minerals such as vitamin B12, phosphorus, and selenium. These nutrients are essential for bone health, energy production, and immune system support.

Conclusion:

This Keto Oven-Baked Chicken Drumsticks recipe is a fantastic addition to your low-carb meal plan. Not only is it packed with flavor, but it’s also incredibly simple to prepare, making it a great option for busy weeknights or meal prep. Whether you’re following the ketogenic diet or just looking for a healthy, delicious meal, this recipe will satisfy your cravings while keeping your nutritional goals in check. With minimal carbs and a good balance of healthy fats and protein, it’s a winner for anyone looking to eat clean and feel great.

So, preheat your oven, gather your ingredients, and get ready to enjoy these tasty, crispy drumsticks that are both keto-friendly and Weight Watchers-approved!