For those embracing a ketogenic lifestyle, finding satisfying and delicious recipes can sometimes feel like a challenge. Look no further than keto baked chicken legs! This dish is not only incredibly easy to make, but it's also packed with flavor and perfect for a family-friendly meal. Whether you're using an air fryer, oven, or grill, you can achieve that coveted crispy skin and juicy, tender meat every time.
Why Chicken Legs are Perfect for Keto
Chicken legs, also known as drumsticks, are an excellent choice for a keto diet due to their higher fat content compared to chicken breasts. The dark meat is naturally more flavorful and remains moist during cooking, preventing the dryness that can sometimes occur with leaner cuts. This makes them ideal for baking, air frying, or grilling while maintaining a low-carb profile.
Crispy Baked Chicken Legs
These crispy baked chicken legs are so simple to make. There’s very little work involved to make these crispy baked chicken drumsticks and thighs. I like to use a big zipper bag to coat the seasoning onto the chicken. But you can mix the spices in a small bowl then rub it onto the chicken if you prefer.
Ingredients
Here’s what you’ll need for crispy baked chicken legs:
5 whole chicken legs (cut into thighs and drumsticks)
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Cajun blend
Garlic powder
Smoked paprika
Onion powder
Thyme
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Cayenne pepper
Kosher salt
Black pepper
Cooking spray
Instructions
- Preheat the oven to 450°F.
- Combine all spices in a large zipper bag.
- Coat each piece of chicken with spices by shaking in the bag.
- Place each coated piece of chicken on baking rack.
- Bake at 450°F for the first 20 minutes then reduce temperature to 375°F.
- Bake until skin is crispy, about 30 minutes longer.
Baking at a high temperature first and then lowering the temperature to finish cooking is what’s important in this crispy baked chicken drumsticks recipe. It’s not the spice blend. Feel free to adjust the seasoning blend to suit your taste. Smoked paprika gives a touch of sweetness as well as a lovely color.
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Lemon Keto Chicken Legs: A Zesty Delight
For a burst of fresh flavor, lemon keto chicken legs are an excellent option. The combination of lemon, herbs, and spices creates a tantalizing taste that will leave everyone wanting more. This recipe works well in both the air fryer and the oven, offering flexibility based on your preferred cooking method.
Ingredients
- Chicken drumsticks
- Olive oil
- Lemon juice (freshly squeezed)
- Salt
- Ground black pepper
- Dried parsley
- Dried thyme
- Garlic granules (or garlic powder)
- Lemon slices for garnish (optional)
Air Fryer Instructions
- Preheat the air fryer to 390°F.
- In a medium bowl, whisk together the olive oil, lemon juice, salt, pepper, parsley, thyme, and garlic granules (or garlic powder).
- Use a pastry brush or spoon to generously coat each chicken drumstick with the marinade mixture until fully covered and evenly distributed on each piece of chicken.
- Or, place the marinade and chicken in a large zipper bag and allow chicken legs to marinate for at least 30 minutes (or overnight) in the refrigerator if you have time - this helps enhance flavor and tenderness!
- When you're ready to cook them, place them in a single layer inside the air fryer basket or tray. You may need to use multiple batches if your air fryer is small. I like to place a slice of lemon on each to cook with the chicken.
- Air fry for 20-22 minutes at 390°F or until cooked through and golden brown on top. The internal temperature should reach 165°F.
- Once done, remove from the air fryer basket with silicone tongs and sprinkle with freshly squeezed lemon juice and a pinch of sea salt (optional).
Oven Baking Instructions
- Preheat your oven to 425°F (220°C).
- Line a baking sheet with parchment paper or aluminum foil and lightly grease it with an oil spray (such as olive oil or avocado oil).
- Place the drumsticks on top of the lined baking sheet in an even layer without overcrowding.
- Bake for 30-40 minutes at 425°F (220°C), flipping over once halfway through cooking time for even browning and crispiness on both sides of the chicken legs.
- When done baking, remove from oven and sprinkle with freshly squeezed lemon juice and a pinch of sea salt (optional).
Keto Marinated Drumsticks: A Savory Symphony
Our keto marinated drumsticks, are a delightful twist on the classic keto chicken leg recipe, precisely crafted to be a savory symphony of taste. This recipe will become a staple in your low-carb kitchen.
Ingredients
- Salt
- Paprika
- Curry
- Powdered garlic
- Ground pepper
- Sour cream
- Tomato paste
Instructions
- Turn on the oven and set it to 190 C/375 F.
- Prepare a baking tray layered with a parchment paper.
- In a bowl prepare a marinade by mixing all ingredients. Or you can add all ingredients directly to meat, as I do, to avoid extra cleaning.
- Cover generously every chicken drumstick with prepared marinade.
- Layer chicken legs on prepared parchment paper and cover with another layer of parchment paper. Cover it in a way there is no space for the air to enter.
- Bake for 30 to 50 minutes covered. It will depend on the type of the oven. You can prepare it in the air fryer too.This baking technique promises crispy chicken skin while preserving the succulent juices within.
Parmesan Baked Chicken Drumsticks
Ingredients
- Chicken Drumsticks: Dark meat chicken from chicken legs or thighs works best here. You can use thick, boneless chicken breasts instead, but they'll dry out if baked too long. Try them at 425 degrees F for 25 minutes.
- Butter: Melted butter helps the cheesy coating adhere, and its delicious flavor takes this recipe over the top! The baked chicken drumsticks will emerge from the oven in a pool of luscious garlic butter.
- Seasonings: Garlic and paprika work fabulously with Parmesan.
Instructions
- Preheat oven to 350 degrees.
- Line a rimmed baking sheet with foil and grease it with cooking spray.
- Remove the skin from each drumstick by using a paper towel to grasp the skin and pull it off.
- Melt the butter in a pan on the stove or in the microwave in a microwave-safe bowl.
- Grate the Parmesan (use a Vitamix or food processor if you have one.) Place the grated cheese on a dinner plate and mix in the paprika and garlic powder.
- Set up an assembly line from left to right, with the chicken, the pan of melted butter, the plate with the seasoned Parmesan and the foil-lined pan. Use a fork to spear a drumstick, dip it in butter, then into the Parmesan mixture, coating all sides. Place the coated chicken on the foil-lined pan. Repeat for the rest of the chicken.
- Bake the chicken uncovered for one hour, or until completely cooked. Check for doneness by cutting into a piece. It should no longer be pink inside. The internal temperature should be 170-175 degrees F.
General Tips for Perfect Keto Chicken Legs
- Marinating: Marinating the chicken for at least 30 minutes, or preferably overnight, enhances the flavor and tenderness.
- Internal Temperature: Ensure the chicken reaches an internal temperature of 165°F (74°C) to guarantee it's fully cooked.
- Crispy Skin: For extra crispy skin, pat the chicken dry with paper towels before adding any marinade or seasoning.
- Single Layer: Arrange the chicken in a single layer in the air fryer or on the baking sheet to ensure even cooking and browning.
- Resting Time: Allow the chicken to rest for 5-10 minutes before serving to allow the juices to redistribute, resulting in a more tender and flavorful bite.
Variations and Additions
- Spice it up: Add a pinch of red chili flakes or cayenne pepper to the marinade for a spicy kick.
- Herbs: Experiment with different herbs such as rosemary, oregano, or basil to customize the flavor profile.
- Cheese: Sprinkle some grated Parmesan cheese over the chicken during the last few minutes of baking or air frying for a cheesy crust.
- Sauces: Serve with your favorite keto-friendly dipping sauces like ranch, blue cheese, or a sugar-free BBQ sauce.
Serving Suggestions
Keto chicken legs are incredibly versatile and can be paired with a variety of side dishes to create a complete and satisfying meal. Here are a few keto-friendly options:
- Cauliflower rice: A low-carb alternative to traditional rice.
- Roasted vegetables: Broccoli, Brussels sprouts, asparagus, and zucchini are all excellent choices.
- Salads: A fresh green salad with a keto-friendly dressing.
- Parmesan Zucchini Rounds: A cheesy and flavorful side dish.
- Steamed Asparagus: A simple and healthy option.
Addressing Common Concerns
- Washing Chicken: The USDA does not recommend washing raw chicken because it can easily spread bacteria in your kitchen.
- Cooking Time: Baking chicken legs at 350 degrees F for an hour allows them to achieve a crispy exterior and juicy interior.