Grilled chicken legs are an easy and flavorful dinner option. Chicken legs, also known as drumsticks, are not only delicious and juicy but also affordable and simple to prepare, making them ideal for a weeknight meal. With a hint of sweet and savory flavor, this recipe is also keto-friendly (when using a low-carb sweetener) and naturally gluten-free (when using a gluten-free soy sauce).
Why Chicken Legs?
Chicken is a healthy choice, offering a high amount of protein while remaining low in fat. For those following a keto diet, chicken thighs and legs are the most suitable cuts due to their higher fat content compared to leaner breast meat.
Ingredients
The ingredients for this keto BBQ grilled chicken recipe are likely already in your kitchen, making it a convenient choice.
Marinade
- Oil
- Salt
- Pepper
- Sweetener (honey, maple syrup, or brown sugar, or a low-carb alternative)
- Soy sauce (ensure it's gluten-free if needed)
Dry Rub (Optional)
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- 1 tsp Salt
- 1 tsp Pepper
- 1 tsp Paprika
- ½ tsp Cumin
- ¼ tsp Cayenne
BBQ Sauce
- Sugar-free BBQ sauce (store-bought or homemade)
Preparing the Chicken
- Marinating: In a jar, combine the marinade ingredients and shake well. Pour the marinade over the drumsticks, ensuring they are well coated. Allow them to marinate for at least 30 minutes, or up to 24 hours for enhanced flavor.
- Drying the Skin:
- Pat the drumsticks dry with a paper towel to remove excess moisture. The less moisture, the crispier the skin will be.
- Toss the drumsticks in baking powder. Baking powder naturally dries out the skin. For best results, let the baking powder sit on the skin in the fridge for a few hours.
- Seasoning: Add a dry rub seasoning to the outside. This ensures both the chicken and the sauce are seasoned. Use salt and pepper, a pre-made keto-friendly BBQ rub, or a mixture of seasonings from your spice cabinet.
Cooking Instructions
Grilling
- Preheat: Heat a grill to high heat, between 400°F and 425°F. Ensure the grill temperature remains consistent during cooking.
- Grill: Place the chicken legs on the grill and cook for 10 minutes. Flip and cook for an additional 5 minutes.
- Check Temperature: Use a meat thermometer to check the internal temperature of the chicken.
- Basting: Move chicken drumsticks to the indirect side of the grill, and baste with your favorite bbq sauce.
- Cook to Completion: Continue cooking until the internal temperature reaches 165°F (approximately 40-45 minutes).
Baking
- Preheat: Preheat your oven to 425 F.
- Prepare Baking Sheet: Place foil on a baking sheet and place a baking rack on the baking sheet to allow hot air to penetrate under the chicken. Spray the rack to prevent the chicken from sticking.
- Bake: Bake the chicken for about 40-45 minutes, or until the internal temperature reaches 165°F. Use a greased elevated baking rack to help circulate the air under the chicken for even crispiness.
- Sauce: Around the 150°F mark, brush a coat of low-carb smoky BBQ sauce over the top and return to the oven to finish cooking.
- Final Touch: Remove from the oven and finish the drumsticks with another layer of BBQ sauce.
Air Frying
- Preheat: Preheat your air fryer to 400 degrees.
- Arrange: Arrange the chicken in a single layer in your air fryer.
- Cook: Cook for 7 minutes. Flip and cook for another 5 to 7 minutes, until the internal temperature reaches 160 degrees.
- Sauce: Brush the sauce on during the last 3 minutes of cooking.
Instant Pot
- Prepare: Place 1 cup of water in the bottom of the Instant Pot. Place the trivet in the pot to prevent the chicken from touching the base.
- Cook: Place the lid on the pot and set the valve to pressure. Cook at high pressure for 7 minutes for boneless chicken or 15 minutes for bone-in and do a quick release.
- Broil: Preheat the broiler and broil for 4 minutes, until it begins to brown. Brush with half of the sauce and flip. Broil for another 2 to 5 minutes. Serve with the remaining sauce.
Internal Temperature
Rely on a meat thermometer to ensure the chicken is fully cooked. BBQ chicken should be cooked until the internal temperature reaches 160°F. Allow the chicken to rest for 5 minutes before cutting; the internal temperature will continue to increase to 165°F, which is when chicken is safe to eat.
BBQ Sauce Options
A lot of people who follow a keto diet think that they have to give up BBQ sauce and instead choose recipes with other low carb sauces. Sugar-free BBQ Sauce is easier to get ahold of than you would think. There are brands which sell sugar-free BBQ sauce at the grocery store. Store bought sugar-free BBQ sauces are very convenient, especially when you’re short on time or want to quickly whip up a meal for your family. Two brands which sell Sugar Free, keto approved BBQ sauce are Lillie’s Q and Primal Kitchen’s. You can also find other brands which do sugar free BBQ sauce on Amazon. Primal Kitchen’s BBQ sauce is unsweetened, while the one sold by Lillie’s does have some Sucralose added, but it still sits at 2g net carbs and 0g total sugars.
Read also: Easy Low-Carb Cheese Crackers
Store-Bought
For convenience, several brands offer sugar-free BBQ sauces:
- Lillie’s Q: Contains some Sucralose but remains low at 2g net carbs and 0g total sugars.
- Primal Kitchen’s: Unsweetened, offering a completely sugar-free option.
Homemade
- Keto Barbecue Sauce
Serving Suggestions
Keto BBQ chicken pairs well with various keto-friendly sides:
- Roasted mushrooms
- Green beans
- Mixed grilled vegetables
- Side salad
- Zesty Radish Slaw
- Whole30 potato salad
- Strawberry spring mix salad
- Homemade pickles
- Keto Broccoli Salad
- Creamy & crunchy keto coleslaw
Tips for the Best Keto BBQ Chicken Legs
- Consistent Temperature: Maintain a consistent grill or oven temperature for even cooking.
- Meat Thermometer: Always use a meat thermometer to ensure the chicken reaches a safe internal temperature.
- Resting Time: Allow the chicken to rest for 5 minutes after cooking to let the juices redistribute, resulting in a more tender and flavorful outcome.
- Indirect Heat: If grilling, use indirect heat to prevent burning the chicken.
- Basting: Baste with BBQ sauce during the last few minutes of cooking to avoid burning the sauce.
FAQ
Can I use skinless chicken for this recipe?
While skin-on chicken provides extra flavor and moisture, you can use skinless chicken if you prefer. Adjust cooking times, as skinless chicken cooks faster.
What can I substitute for olive oil?
If you don't have olive oil, use avocado oil or melted coconut oil. Both are keto-friendly options.
How should I store leftovers?
Store leftover keto BBQ chicken in an airtight container in the refrigerator for up to 3-4 days. Freeze for longer storage, up to 3 months.
Read also: Keto Calorie Counting: A Detailed Guide
Is this recipe suitable for meal prep?
Yes, this keto BBQ chicken is perfect for meal prep. Make a big batch and portion it out for easy lunches or dinners.
Can I use a different type of BBQ sauce?
Yes, use your favorite low-carb BBQ sauce.
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