Drumsticks On Keto: What's The Verdict?

Chicken drumsticks are a popular food choice for those on the keto diet. They are versatile and can be cooked in a variety of ways, including baking, grilling, and air frying. The keto diet is a low-carb, high-fat diet, and chicken drumsticks fit well within its guidelines. They are a good source of protein and can be seasoned with various spices and ingredients to add flavor. However, it is important to be mindful of the carb content of certain ingredients used in recipes and to consume them in moderation.

Drumsticks can be keto-friendly if you use certain ingredients

Drumsticks can be keto-friendly, but it depends on the ingredients used and the cooking method. Here are some tips and recipes to make keto-friendly drumsticks:

Ingredients and Marinade:

When preparing chicken drumsticks for a keto diet, it's important to choose the right ingredients for the marinade. Some recommended ingredients include:

• Avocado oil: It's a healthy option for high-heat cooking.
• Coconut aminos: A gluten-free and soy-free alternative to soy sauce that is keto-friendly.
• Mustard: Either Dijon or grainy brown mustard can be used, adding a tangy flavour.
• Spices: Garlic, paprika, cayenne, mustard powder, oregano, turmeric, garlic powder, onion flakes, pepper, chili powder, coriander, cumin, and ginger are all great spice options to add flavour to your drumsticks.
• Sour cream or Greek yogurt: These can be used as a base for the marinade, especially when combined with jerk seasoning.

Cooking Methods:

There are various ways to cook keto-friendly drumsticks:

• Air fryer: Preheat your air fryer to 400°F and arrange the chicken in a single layer. Cook for 10 minutes, flip, and then cook for another 6 to 8 minutes until the internal temperature reaches 160°F.
• Ninja Foodi Grill: Set your grill to medium and preheat it. Add the chicken in a single layer and cook, flipping halfway through, until the internal temperature reaches 160°F.
• Baking: Preheat your oven to 375°F-420°F and line a baking sheet with parchment paper. Place the chicken on the baking sheet and cook for 25 to 45 minutes, depending on the recipe.

Recipes:

Indonesian-Style Keto Chicken Drumsticks:

Ingredients:

• 8 chicken drumsticks
• 2 teaspoons of ground turmeric
• 1 teaspoon of garlic powder
• 1 teaspoon of onion flakes
• ½ teaspoon of pepper
• ½ teaspoon of chili powder
• ½ teaspoon of ground coriander
• ½ teaspoon of ground cumin
• ½ teaspoon of ground ginger
• 2 tablespoons of sesame oil

Instructions:

• Combine all ingredients except the chicken and sesame oil in a bowl and mix well.
• Rub the dry seasoning mix over the chicken drumsticks and marinate for at least 2 hours or overnight.
• Preheat the oven to 390°F.
• Place the chicken on a baking tray lined with parchment paper and drizzle with sesame oil.
• Bake for 35-45 minutes until cooked through.
• Serve with a tablespoon of mayonnaise.

Jamaican Jerk-Style Keto Chicken Drumsticks:

Ingredients:

• 2 lbs chicken drumsticks, skin-on
• ½ cup sour cream or Greek yogurt (4% fat)
• 2 tablespoons jerk seasoning
• 5 oz. pork rinds
• 1 cup unsweetened finely shredded coconut
• 1 lb green cabbage
• ½ teaspoon ground black pepper
• 2 teaspoons white wine vinegar
• 1 cup mayonnaise

Instructions:

• Preheat the oven to 425°F. Grease a wire rack and place it over a baking dish or grease a broiler pan.
• Mix sour cream or Greek yogurt with jerk seasoning and salt for the marinade.
• Coat the drumsticks with the marinade and set aside for 15 minutes.
• Blend the pork rinds into fine crumbs using a food processor or blender, then add the coconut flakes and blend.
• Pour the crumbs over the drumsticks and coat evenly.
• Place the drumsticks on the middle rack and bake for 20 minutes.
• Gently turn the drumsticks over and bake for another 20 minutes or until crispy and the internal temperature reaches 165°F.
• Serve with coleslaw.

Drumstick pods are not keto-friendly

To ensure you stay within your daily net carb allowance, you can calculate your ideal allowance using a keto macros calculator. You can then use a serving calculator to determine a serving size that fits your net carb budget.

Drumstick pods are also low in fats, so it is important to supplement them with foods that are high in healthy fats. Healthy fat sources for keto include virgin olive oil, grass-fed butter, and MCT oil. Eating whole foods that are packed with nutrients should be a staple of a healthy keto diet.

While drumstick pods are not keto-friendly, they are minimally processed and free of harmful ingredients like non-keto sweeteners, highly refined oils, and food additives. This makes them a healthier alternative to other food options that may contain these harmful ingredients.

Chicken drumsticks can be cooked in an air fryer

Yes, chicken drumsticks are allowed on a keto diet. Here is a recipe for how to cook them in an air fryer:

Ingredients:

• 6 chicken drumsticks (with skin on)
• 2 teaspoons of baking powder
• 1 teaspoon of smoked paprika
• 2 teaspoons of Italian seasoning
• 1 teaspoon of garlic powder
• 1 teaspoon of onion powder
• 1 teaspoon of brown sugar
• 2 tablespoons of olive oil

Instructions:

• Preheat the air fryer to 200C/400F.
• In a small bowl, add the baking powder, smoked paprika, Italian seasoning, garlic powder, onion powder, and brown sugar. Mix well.
• Pat the chicken drumsticks dry. Toss the drumsticks through the spice mix, then drizzle the oil all over.
• Place the drumsticks in the air fryer basket and cook for 8 minutes. Flip them over and cook for a further 6-8 minutes, or until cooked and crispy.
• Serve immediately with your choice of sides.

Tips:

• If you are using bone-in chicken legs, increase the cooking time by 2-3 minutes.
• Use a meat thermometer to check that the chicken is fully cooked. The internal temperature should reach 165F.
• Cook the drumsticks in batches to avoid overcrowding the air fryer basket and ensure the chicken stays crisp.
• For extra juicy chicken, lightly tent the drumsticks in aluminium foil for 5 minutes before serving.

You can also try different seasonings on your chicken drumsticks, such as Jamaican jerk seasoning, Indonesian spices, or a simple blend of garlic powder, onion powder, paprika, salt, and pepper.

Chicken drumsticks can be cooked in an oven

Chicken drumsticks are allowed on a keto diet and can be cooked in an oven. Here is a recipe for keto-friendly chicken drumsticks that can be cooked in an oven:

Ingredients:

• 8 chicken drumsticks
• 2 teaspoons of ground turmeric
• 1 teaspoon of garlic powder
• 1 teaspoon of onion flakes
• 1/2 teaspoon of pepper
• 1/2 teaspoon of chilli powder
• 1/2 teaspoon of ground coriander
• 1/2 teaspoon of ground cumin
• 1/2 teaspoon of ground ginger
• 2 tablespoons of sesame oil

Method:

• Preheat your oven to 200 degrees Celsius.
• In a bowl, combine all the ingredients except the chicken drumsticks and sesame oil. Mix well.
• Rub the dry seasoning mix over the chicken drumsticks and leave to marinate for at least 2 hours. For best results, leave to marinate overnight. It is recommended to use food-safe disposable gloves for this step as the turmeric will stain your hands.
• Place the chicken drumsticks on a baking tray lined with parchment paper.
• Drizzle the sesame oil over the chicken drumsticks.
• Bake for 35-45 minutes, until the drumsticks are cooked through.
• Serve and enjoy! This dish goes well with a tablespoon of mayonnaise.

Alternative Recipe:

If you are looking for a crunchier option, you can try this recipe:

Ingredients:

• 2 lbs of chicken drumsticks, skin-on
• 1/2 cup of sour cream or Greek yogurt (4% fat)
• 2 tablespoons of jerk seasoning
• 5 oz of pork rinds
• 1 cup of unsweetened finely shredded coconut
• 1 lb of green cabbage
• 1/2 teaspoon of ground black pepper
• 2 teaspoons of white wine vinegar
• 1 cup of mayonnaise

Method:

• Preheat the oven to 425 degrees Fahrenheit. Grease a wire rack and place it over a baking dish, or grease a broiler pan.
• In a small bowl, mix together a marinade of sour cream or Greek yogurt, jerk seasoning, and salt.
• Add the drumsticks and marinade to a large bowl, and toss to coat. Set aside for 15 minutes, and then transfer the drumsticks to another large bowl.
• Blend the pork rinds into fine crumbs using a food processor or blender. Add the coconut flakes and blend for a few more seconds.
• Pour the crumbs over the drumsticks, and toss to coat on all sides.
• Place the drumsticks on the middle rack and bake for 20 minutes. Using tongs, gently turn the drumsticks over and bake for another 20 minutes, or until crispy and the internal temperature reaches 165 degrees Fahrenheit.
• Serve the drumsticks with a side of coleslaw, and enjoy!

Chicken drumsticks can be cooked on a Ninja Foodi Grill

Chicken drumsticks are allowed on a keto diet. Here is a recipe for how to cook them on a Ninja Foodi Grill.

Firstly, gather your ingredients: 8 chicken drumsticks (fresh, skin-on), 1.5 tsp black pepper, 1 tsp smoked paprika, 1 tsp ground mustard, and vegetable oil.

Next, set your Ninja Foodi Grill to the medium grill setting and time for 22 minutes. Press start and allow the grill to preheat for about 10 minutes. While the grill is preheating, mix all the dry ingredients in a small bowl.

Now, add the chicken drumsticks to a gallon-sized zip-top bag and add a tablespoon of vegetable oil. Coat the chicken well, then add the seasoning mix to the bag, close the top, and shake to ensure all the chicken is well coated.

Once the Ninja Foodi Grill indicates that it's time to add the food, place the drumsticks in a single layer on the grill, spaced slightly apart. Close the lid and let the timer begin counting down. After 11 minutes, open the lid and turn the chicken drumsticks over. Close the lid again and let the chicken continue cooking until the time is complete.

When the grilling time is up, use a food thermometer to check the internal temperature of the chicken. Drumsticks should be a minimum internal temperature of 165°F, but ideally, they will be 180°F–200°F.

Finally, remove the chicken to a plate and let it rest for 5–10 minutes before serving. Enjoy!

Frequently asked questions