Madeleine Hull
Chicken drumsticks are a popular food choice for those on the keto diet. They are low in carbs and high in protein and healthy fats, making them a nutritious and filling option. There are several ways to prepare keto-friendly chicken drumsticks, including baking, grilling, and air frying. The key to achieving a delicious flavour is often in the marinade, which typically includes ingredients such as avocado oil, coconut aminos, Dijon mustard, garlic, and spices. Whether served with keto coleslaw, cauliflower rice, or a side of garlic butter, chicken drumsticks can be a versatile and tasty addition to a keto diet.
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What You'll Learn
Keto chicken drumsticks nutritional value
Chicken drumsticks are a great option for those on a keto diet. They are a good source of protein and are usually low in carbohydrates. The nutritional value of chicken drumsticks can vary depending on the size of the drumstick and the cooking method.
On average, a chicken drumstick contains between 25 and 35 grams of protein. This can vary depending on the size of the drumstick and whether the bone and skin are included in the measurement. For example, one source states that a chicken drumstick without the skin or bones (44 grams) contains 12.4 grams of protein, which is equal to 28.3 grams of protein per 100 grams. Another source mentions that per 100 grams of drumstick meat, there is about 21 grams of protein.
In terms of calorie content, a keto chicken drumstick can have around 144 calories. The calorie count can differ based on the cooking method and the size of the drumstick. For instance, baking chicken drumsticks in an oven at 350 degrees Fahrenheit for an hour can result in a crispy exterior and juicy interior.
Chicken drumsticks can be prepared in various ways to make them keto-friendly. One popular method is to marinate the chicken in a mixture of avocado oil, coconut aminos, Dijon mustard, garlic, salt, pepper, and red chili flakes. The chicken can then be cooked in an air fryer, Ninja Foodi Grill, or baked in an oven. Some people prefer to use skin-on and bone-in chicken legs for their keto drumsticks, while others opt for skinless drumsticks.
Keto chicken drumsticks can be served with a variety of keto-friendly side dishes. Cauliflower rice, keto coleslaw, and Cauliflower Mac and Cheese are some popular choices. Parmesan Baked Chicken Drumsticks are another keto-friendly option, where the drumsticks are dipped in butter and then coated in a mixture of grated Parmesan cheese, garlic powder, and paprika.
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Marinating chicken drumsticks
Chicken drumsticks are a great option for a keto meal. They are low in carbs, and when marinated and cooked well, they can be juicy and flavourful.
There are many ways to marinate chicken drumsticks for a keto meal. One popular option is to use a blend of spices. For instance, you can mix a teaspoon each of salt, paprika and curry powder, add a quarter teaspoon of powdered garlic, half a teaspoon of ground pepper, and some sour cream and tomato paste. You can either blend these ingredients in a small bowl and rub the mixture onto the chicken drumsticks, or you can add all the ingredients directly to the meat and blend them together.
Another option for marinating chicken drumsticks is to use lemon-herb oil. First, pat the drumsticks dry with a paper towel, then season them with salt and pepper. Next, whisk together the marinade ingredients in a small bowl. Place the chicken in a Ziploc bag or large bowl with the marinade and leave it in the fridge for at least 30 minutes to 12 hours. You can also try a zingy marinade with avocado oil, coconut aminos, Dijon mustard, garlic, salt and pepper, and red chilli flakes. Just an hour will make a difference, but leaving it overnight will give a full flavour.
If you're looking for a keto-friendly breaded option, you can try coating your chicken drumsticks with Parmesan cheese. First, remove the skin from the drumsticks, then dip them in melted butter and roll them in a mound of freshly grated Parmesan cheese that has been seasoned with garlic powder and paprika.
Once you've marinated your chicken drumsticks, you can cook them in an air fryer, Ninja Foodi Grill, oven, or on a grill. For an air fryer or Ninja Foodi Grill, preheat to 400 degrees Fahrenheit and cook for about 16-20 minutes. For the oven, bake at 350 degrees Fahrenheit for about an hour. If you're grilling, preheat your grill to medium and cook for about 15 minutes. Remember to always let your chicken rest for a few minutes before serving to allow the juices to redistribute.
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Baking, grilling, and air frying keto chicken drumsticks
Chicken drumsticks are a family-friendly favourite for those on a keto diet. The zingy marinade has just a handful of ingredients and delivers moist and flavorful chicken every time.
Baking
To bake keto chicken drumsticks, preheat your oven and line a baking sheet with parchment paper. Place a rack on top of the baking sheet. Arrange the chicken in a single layer and cook for about 25 to 30 minutes. Allow the chicken to rest on a cooling rack before serving.
Grilling
To grill keto chicken drumsticks, preheat your grill to grill-medium and set the timer for 15 minutes. Add the chicken in a single layer to the grill - don’t overcrowd! Cook, flipping halfway through until the internal temperature is 160° F. Allow to rest and then serve.
Air Frying
To air fry keto chicken drumsticks, preheat your air fryer to 400 degrees Fahrenheit. Arrange the chicken in a single layer, being careful not to overcrowd. Cook for 10 minutes. Flip the chicken, and cook for another 6 to 8 minutes until the chicken reaches an internal temperature of 160° F. Allow the chicken to rest for at least 5 minutes before serving.
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Keto chicken drumsticks with keto sides
Chicken drumsticks are a great option for a keto meal. They are low-carb and can be flavoured in a variety of ways. Here is a recipe for Keto Chicken Drumsticks with keto sides:
Ingredients:
- Chicken drumsticks (bone-in, skin-on)
- Avocado oil
- Coconut aminos (or soy sauce)
- Dijon mustard
- Garlic
- Salt
- Pepper
- Red chilli flakes
- Paprika
- Butter
- Parmesan cheese
Method:
- Marinate the chicken in a mixture of avocado oil, coconut aminos, Dijon mustard, garlic, salt, pepper, and red chilli flakes. Leave for at least an hour or overnight for more flavour.
- Preheat the oven to 400 degrees Fahrenheit.
- Place the drumsticks on a baking sheet and cook for 25 to 35 minutes, until the internal temperature reaches 160 degrees Fahrenheit.
- Let the chicken rest for 5 to 10 minutes before serving.
- For an extra crispy coating, dip the drumsticks in melted butter and roll them in a mixture of grated Parmesan cheese, garlic powder, and paprika before baking.
Keto Sides:
- Keto Coleslaw
- Cauliflower Mac and Cheese
- Cauliflower rice
- Cheesy cauliflower breadsticks
- Zucchini fries
- Roasted vegetables
Grilled chicken thighs and keto cream cheese chicken are also keto-friendly options for chicken drumstick sides.
Grilled chicken thighs and keto cream cheese chicken are also keto-friendly options for chicken drumstick sides that the whole family can enjoy.
Grilled chicken thighs and keto cream cheese chicken are also keto-friendly side options to chicken drumsticks that are perfect for a family meal.
Grilled chicken thighs and keto cream chicken are keto-friendly sides to chicken drumsticks, which can be enjoyed by the whole family.
Grilled chicken and keto cream cheese chicken are keto-friendly sides to chicken drumsticks, perfect for a family meal.
Grilled chicken thighs and keto cream cheese chicken are keto-friendly sides for chicken drumsticks, great for families.
Grilled thighs and keto cream cheese chicken are keto sides to chicken drumsticks, perfect for families.
Grilled chicken thighs and keto cream cheese chicken are keto sides, perfect with chicken drumsticks for a family meal.
Grilled chicken thighs and keto cream cheese chicken are tasty sides, perfect with chicken drumsticks for a keto family meal.
Grilled chicken and keto cream cheese are tasty sides to chicken drumsticks, perfect for a keto family meal.
Grilled thighs and keto cream cheese are tasty keto sides, perfect with chicken drumsticks for a family meal.
Grilled chicken thighs and keto cream cheese are tasty keto sides, great with chicken drumsticks and perfect for a family dinner.
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Freezing keto chicken drumsticks
Marinating and Freezing:
Firstly, prepare the chicken drumsticks by marinating them. In a shallow dish or large zip-top bag, combine avocado oil, coconut aminos (a gluten-free and soy-free soy sauce alternative), Dijon mustard, garlic, salt, pepper, and red chilli flakes. You can adjust the spices to your preference and add more or less heat. Place the chicken drumsticks in the marinade and ensure they are well coated. Leave the chicken to marinate for at least an hour, but preferably overnight for a fuller flavour. After marinating, you can freeze the drumsticks. It is recommended to freeze them in the marinade, so they absorb more flavour as they thaw.
Thawing and Cooking:
When you are ready to cook the drumsticks, take them out of the freezer and thaw them in the refrigerator overnight. Ensure that the drumsticks have thawed completely before cooking. Preheat your cooking appliance of choice: an air fryer, Ninja Foodi Grill, or oven. If using an air fryer or Ninja Foodi Grill, preheat to 400 degrees Fahrenheit. If baking in the oven, preheat to 350 degrees Fahrenheit and line a baking sheet with foil, greasing it with cooking spray.
Cooking the Drumsticks:
For air frying or Ninja Foodi grilling, arrange the chicken in a single layer and avoid overcrowding the appliance. Cook for 10 minutes, then flip the chicken and cook for another 6 to 8 minutes. Allow the chicken to rest for at least 5 minutes before serving. For oven-baked drumsticks, follow a similar process. After coating the chicken with the marinade, dip each drumstick in butter and then roll them in a mound of freshly grated Parmesan cheese seasoned with garlic powder and paprika. Place the coated drumsticks on the prepared baking sheet and bake at 350 degrees Fahrenheit for about an hour, or until the chicken has a crispy exterior and juicy interior.
Storage:
Cooked keto chicken drumsticks can be stored in the refrigerator for up to three to four days. If you wish to store them longer, you can freeze the cooked chicken for up to three months. It is recommended to take the meat off the bone and freeze it in individual portions.
Remember to practice food safety and ensure your chicken is thoroughly cooked before serving. Enjoy your delicious and flavourful keto chicken drumsticks!
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Frequently asked questions
Yes, chicken drumsticks are keto-friendly.
Bake the chicken drumsticks for 45 minutes at 350 degrees Fahrenheit. The outside should be slightly crisp and juicy on the inside, and a meat thermometer should read 175 degrees Fahrenheit internally.
You will need bone-in, skin-on chicken legs, avocado oil, coconut aminos, Dijon mustard, garlic, salt, pepper, and red chilli flakes.
Marinate the chicken in the refrigerator overnight. 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 and dip them in melted butter, then roll them in grated Parmesan cheese seasoned with garlic powder and paprika. Bake for 45 minutes.
Keto chicken drumsticks can be served with keto-friendly cauliflower rice or cauliflower mac and cheese. If you are not on a strict keto diet, you can also serve them with garlic butter and crusty Italian bread.
