Chicken Drumsticks: A Keto Diet's Best Friend?

Chicken drumsticks are a tasty, low-carb option for those on a keto diet. They can be baked, grilled, or cooked in an air fryer, and there are plenty of keto-friendly seasoning and sauce options to choose from.

Keto chicken drumsticks in the air fryer

Ingredients:

• 8 chicken drumsticks
• 2 tbsp olive oil
• 1 tsp celtic sea salt
• 1 tsp fresh cracked pepper
• 1 tsp garlic powder
• 1/2 tsp cumin
• 1 tsp smoked paprika

Optional:

• 1 cup Ranch dressing
• 1 tsp hot sauce

Steps:

• Combine olive oil, sea salt, pepper, garlic powder, cumin, and smoked paprika in a small bowl.
• Place drumsticks in a bowl or a plastic bag and drizzle with the olive oil mixture. Toss to coat.
• Let the mixture chill for at least 30 minutes, up to overnight.
• Preheat the air fryer to 400 degrees Fahrenheit for 2-10 minutes.
• Place the drumsticks in the air fryer basket and cook for 10 minutes.
• Remove the basket and flip the chicken drumsticks.
• Cook for another 10 minutes at 400 degrees Fahrenheit.
• Flip the drumsticks one more time and cook for an additional 3-5 minutes, or until the juices run clear or a meat thermometer inserted into the thickest part of the drumstick reads 165 degrees Fahrenheit.
• (Optional) To make a dipping sauce, mix the ranch dressing and hot sauce.

Tips:

• Always pat the chicken dry with paper towels before adding any oil or herbs to ensure the oil and herbs stick.
• Preheat the air fryer before adding the chicken to help the skin puff up and get a crispy "fried" texture.
• If you want to add sauce to your drumsticks, it's best to wait until they are cooked and crispy. You can also layer the sauce on the drumsticks and continue cooking to build a crunchy "crust".
• Don't open the air fryer too often to check on the chicken, as this will cause heat to escape.
• Use a digital thermometer to check the temperature of the chicken when you flip it. Chicken should be cooked to 165 degrees Fahrenheit internally.
• Don't overcrowd the air fryer basket. Put the chicken in the basket so that there is a little space between each drumstick to allow hot air to circulate.

Baked keto chicken drumsticks

Chicken drumsticks are keto-friendly, and there are several recipes for baking them. Here is a detailed keto-friendly recipe for baked chicken drumsticks:

Ingredients:

• 10-12 chicken drumsticks (skinned)
• 4 tablespoons of salted butter
• 1 cup of freshly grated Parmesan cheese
• 2 teaspoons of paprika
• 3/4 teaspoon of garlic powder
• Italian sliced bread (optional, for serving and dipping in butter)

Method:

Preheat your oven to 350 degrees Fahrenheit. Line a rimmed baking sheet with foil and grease it with cooking spray. Remove the skin from the drumsticks using a paper towel to grasp and pull it off.

Next, melt the butter in a pan on the stove or in the microwave. Grate the Parmesan cheese and place it on a dinner plate. Mix in the paprika and garlic powder.

Set up an assembly line 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 and repeat for the rest of the chicken.

Bake the chicken uncovered for about an hour or until completely cooked. To check for doneness, cut into a piece—it should no longer be pink inside. The internal temperature should be 170-175 degrees Fahrenheit.

If you're not on a keto diet, serve the chicken with sliced Italian bread to dip into the melted garlic butter from the pan. For a keto-friendly meal, serve with cauliflower rice.

Tips:

• You can use thick, boneless chicken breasts instead of drumsticks, but they may dry out if baked too long. Try baking at 425 degrees Fahrenheit for 25 minutes.
• Freshly grated Parmesan cheese is preferable, but the kind in a can should also work.
• Melted butter helps the coating adhere and adds flavour. You can use salted or unsalted butter.
• For variations, try adding other seasonings like oregano, onion powder, or cayenne pepper.
• For easier cleanup, bake the chicken on a greased, foil-lined pan.
• To remove the skin from chicken drumsticks, grasp the bottom of the leg with one hand and use a paper towel to pull the skin down.

Other Keto-Friendly Chicken Drumstick Recipes:

• Keto Seven Spice Chicken Drumsticks: This recipe uses a marinade made with olive oil, garlic, paprika, cayenne, mustard powder, oregano, salt, and pepper. Bake at 375 degrees Fahrenheit for 45 minutes.
• Low-Carb Sweet Glazed Drumsticks: This recipe uses a marinade made with soy sauce or coconut aminos, Worcestershire sauce, lemon juice, brown sugar substitute, garlic powder, basil, paprika, salt, and pepper. Bake at 400 degrees Fahrenheit for 40 minutes.
• Crispy Baked Chicken Legs: This recipe uses butter or oil, smoked paprika, garlic powder, salt, and pepper. Bake at 425 degrees Fahrenheit for 35-45 minutes.

Keto chicken drumsticks with a spicy rub

Ingredients:

• 8 chicken drumsticks
• 1/4 cup melted coconut oil (or ghee/butter)
• 1/2 tsp garlic powder (swap for 1 crushed clove of garlic if SCD)
• 1/2 tsp smoked paprika
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 1 tbsp chopped fresh parsley for garnish

Method:

First, preheat your oven to 375°F and line a baking sheet with parchment paper. Place the chicken drumsticks on the baking sheet and brush each with melted coconut oil.

In a small bowl, combine the garlic powder, smoked paprika, sea salt, and black pepper. Sprinkle half of this spice mixture evenly over the drumsticks, then bake for 30 minutes.

After 30 minutes, remove the chicken from the oven, flip the drumsticks, brush with more coconut oil, and sprinkle with the remaining spices. Return to the oven and bake for another 20 minutes.

For an extra crispy skin, turn the oven to broil and cook for an additional 3-4 minutes. Sprinkle the chicken with fresh parsley before serving.

Tips:

• For a keto-friendly meal, serve with cauliflower rice.
• If you want to add a sauce, try BBQ or ranch dressing.
• This recipe also works well with chicken breasts or thighs, but cooking times may vary.
• You can also try adding other spices like oregano, onion powder, or cayenne pepper to the rub.
• For a more crispy texture, pat the chicken dry with a paper towel before brushing with oil and adding the spices.
• Ensure the chicken is cooked through by checking the internal temperature reaches 170-175°F.

Enjoy your delicious and spicy keto chicken drumsticks!

Keto chicken drumsticks with a garlic and dijon marinade

Chicken drumsticks are a great keto option as they are low-carb. Here is a recipe for keto chicken drumsticks with a garlic and dijon marinade.

Ingredients:

• 8-10 chicken drumsticks
• 4 garlic cloves, minced
• 2 tbsp. fresh parsley, minced
• 2 tbsp. fresh lemon juice
• 2 tbsp. Dijon mustard
• 2 tbsp. whole-grain mustard
• Sea salt and freshly ground black pepper, to taste

Method:

• In a bowl, combine the garlic, parsley, lemon juice, olive oil, Dijon mustard, and whole-grain mustard, and season with salt and pepper to taste. Whisk until well emulsified.
• Place the chicken in a marinating container and pour the mustard sauce over it, ensuring all the pieces are well coated. Cover and leave to marinate for 2 to 12 hours.
• Preheat the oven to 400°F.
• Place the drumsticks on a baking sheet and cook for 45 to 55 minutes, turning halfway through.
• Let the chicken rest for 2 to 3 minutes before serving.

Tips:

• For an extra kick of flavour, add some red chilli flakes to the marinade.
• If you're short on time, an hour of marinating will still make a difference, but the longer you leave it, the more intense the flavour will be.
• You can freeze raw drumsticks, either separately or in the marinade, and cook them straight from frozen.
• To check if the chicken is cooked, use a meat thermometer – the internal temperature should be at least 165°F.

Keto chicken drumsticks with a parmesan crust

Chicken drumsticks are a great option for a keto diet as they are high in fat and protein and very low in carbohydrates. A keto diet focuses on high-fat, adequate-protein, and low-carbohydrate meals, and chicken drumsticks fit the bill perfectly. With that in mind, here is a delicious and simple recipe for Keto Chicken Drumsticks with a Parmesan Crust that you can easily make at home.

This recipe is a tasty and crispy treat while staying keto-friendly. The parmesan crust adds a delicious, crunchy texture and a boost of flavor to the drumsticks, and the best part is that it's all done in one pan for easy cleanup.

Ingredients:

• 8 chicken drumsticks, skin-on
• 1/2 cup almond flour
• 1/2 cup grated parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 eggs
• 2 tablespoons butter, melted
• Chopped fresh parsley, for serving

Instructions:

Preheat your oven to 400°F (200°C). Line a large, rimmed baking sheet with foil and place a baking rack on top. Spray the rack with nonstick spray.

In a shallow dish, combine the almond flour, parmesan cheese, garlic powder, Italian seasoning, salt, and pepper. Mix until well combined. In a separate shallow dish, beat the eggs.

Dip each drumstick first into the egg, letting any excess drip off, and then coat it thoroughly in the almond flour mixture. Place the coated drumsticks onto the prepared baking rack.

Once all the drumsticks are coated, drizzle them with melted butter. This will help the crust to brown and add extra flavor.

Bake for 35-40 minutes, or until the chicken is cooked through and the crust is golden brown. The internal temperature of the chicken should reach 165°F (74°C).

Serve the drumsticks with a sprinkle of fresh parsley and your favorite keto side dish. Enjoy!

This recipe is a tasty and healthy option for keto dieters and can be easily adjusted to suit your taste preferences. You can also try experimenting with different spices and herbs in the crust to create your own unique flavor combinations.

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