Cooking Keto Chicken Drumsticks: A Tasty Low-Carb Treat

Chicken drumsticks are a versatile dish that can be cooked in a variety of ways to suit different tastes and dietary requirements. For those following a keto diet, there are several options for preparing and flavouring drumsticks, including air frying, baking, and grilling.

Keto chicken drumsticks can be marinated in a variety of spices and sauces, such as coconut aminos, Dijon mustard, garlic, paprika, cayenne, and oregano. The drumsticks can then be cooked in an air fryer, Ninja Foodi Grill, or oven, resulting in juicy and tender meat with a crispy skin.

For a simple and quick weeknight meal, keto chicken drumsticks are a family-friendly option that can be tailored to suit different preferences and dietary needs.

Keto Chicken Drumsticks in the Air Fryer

Ingredients:

• 8 chicken drumsticks
• 1-2 tbsp avocado oil or olive oil
• 1 tbsp baking powder (gluten-free)
• 1/2 tsp ground black pepper
• Salt to taste

Optional ingredients for spice rub:

• Garlic powder
• Onion powder
• Cayenne pepper
• Chilli powder
• Paprika
• Cumin
• Swerve brown sugar sweetener

Method:

Preheat the air fryer to 400°F for 5 minutes. Place the drumsticks in a large bowl and toss with avocado or olive oil. Combine the baking powder and spices in a separate bowl. Sprinkle the chicken with the spice mixture and toss until evenly coated.

Cook in the preheated air fryer basket in a single layer for 20 minutes, flipping halfway through. The internal temperature of the drumsticks should reach 165°F. Adjust the cooking time if necessary.

Tips:

• For extra crispy skin, use baking powder. It raises the skin's pH levels, allowing proteins to break down more efficiently, resulting in a crispier texture.
• You can also cook these chicken drumsticks in the oven. Preheat the oven to 400°F and coat the chicken drumsticks with the same spices and baking powder combo. Bake for 35-40 minutes, flipping halfway through, until they are golden and crispy.
• You can spice things up by adding chilli powder or cayenne pepper to the spice rub. Alternatively, drizzle your favourite hot sauce on top before serving.

Keto Baked Chicken Drumsticks

Ingredients:

• Chicken drumsticks
• Avocado oil
• Coconut Aminos
• Mustard (Dijon or grainy brown)
• Garlic (or garlic powder)
• Salt and pepper
• Red chilli flakes

Optional:

• Meat thermometer
• Parchment paper
• Baking sheet

Method:

• Marinate the chicken in avocado oil, coconut aminos, mustard, garlic, salt, pepper, and red chilli flakes. Leave for an hour or, if possible, overnight.
• Preheat the oven to 420°F and line a baking sheet with parchment paper. Place a rack on top of the sheet.
• Arrange the chicken in a single layer on the rack and cook for 25-30 minutes, or until the internal temperature reaches 160°F.
• Allow the chicken to rest for 5-10 minutes before serving.

Tips:

• Use bone-in, skin-on chicken legs for best results.
• If you don't have a meat thermometer, you can check if the chicken is cooked by ensuring the juices run clear.
• For extra crispy skin, place the chicken under the grill for a couple of minutes, but be careful not to let it burn.

Marinating Chicken Drumsticks

Choosing the Right Chicken

Start by selecting the right chicken drumsticks for your recipe. Look for drumsticks that are uniform in size, as this will ensure even cooking. Bone-in, skin-on chicken drumsticks are ideal, as the bone adds flavour and moisture during cooking, while the skin helps to seal in juices and create a crispy texture.

Preparing the Chicken

Before marinating, it's important to pat the chicken drumsticks dry with paper towels. Removing excess moisture will help the marinade adhere better to the meat and promote more even cooking. You can also make a few shallow cuts across the top of each drumstick to allow the marinade to penetrate deeper into the meat.

Creating the Marinade

The key to a great marinade lies in its ingredients. For a zesty, tangy flavour profile, combine olive oil, coconut aminos or soy sauce, Dijon mustard, garlic, salt, pepper, and red chilli flakes. Alternatively, for a sweeter glaze, whisk together olive oil, soy sauce or coconut aminos, Worcestershire sauce, lemon juice, brown sugar substitute, garlic powder, basil, paprika, salt, and pepper. You can also experiment with different spices and seasonings, such as smoked paprika, garlic powder, cayenne pepper, mustard powder, oregano, coriander, or parsley, to create your own unique flavour combinations.

Marinating the Chicken

Once you've prepared your marinade, it's time to coat the chicken drumsticks generously. Place the drumsticks in a large ziplock bag or shallow dish and pour the marinade over them, ensuring each piece is thoroughly coated. Massage the marinade into the meat and allow the chicken to marinate for at least 30 minutes to an hour. For more intense flavour, you can even marinate the chicken overnight in the refrigerator.

Cooking the Chicken

After marinating, it's time to cook your chicken drumsticks. Preheat your oven to 375-425°F (depending on your recipe) and place the chicken on a baking rack set over a baking sheet. Bake for 25-45 minutes, flipping the drumsticks halfway through the cooking process, until the skin is golden and crispy. For added crispness, finish the drumsticks under the broiler for a couple of minutes. Ensure the internal temperature of the chicken reaches 165-175°F to guarantee safe consumption.

Chicken Drumstick Sides

There are several side dishes that you can serve with keto chicken drumsticks. Here are some ideas:

Vegetables

You can serve the chicken with a variety of vegetables, such as:

• Fried cabbage
• Creamed spinach
• Sauteed broccoli with garlic
• Sauteed zucchini
• Roasted green beans
• Loaded cauliflower casserole
• Roasted eggplant
• Steamed asparagus
• Roasted zucchini
• Corn on the cob

Potatoes

Oven-baked chicken legs go well with potatoes, providing the ultimate comfort food meal. You can bake sweet potatoes or air fry them for a healthier option.

Pasta

As a gluten-free option, you can serve the chicken with baked spaghetti squash or zucchini noodles. Regular pasta is also an option if it fits your dietary preferences.

Salads

For a lighter meal, pair the chicken with a salad. Some suggestions include a Caprese salad, cucumber tomato avocado salad, kale salad, or a winter salad.

Sauces

While the chicken drumsticks are flavourful on their own, you can serve them with sauces such as BBQ sauce or ranch dressing for some extra flavour.

Grilled Chicken Drumsticks

Ingredients

• Chicken drumsticks
• Olive oil
• Avocado oil
• Coconut Aminos
• Mustard powder
• Garlic
• Salt
• Pepper
• Red chilli flakes
• Paprika
• Cayenne
• Oregano
• Lemon juice
• Worcestershire sauce
• Brown sugar substitute
• Basil
• Paprika

Method

• Combine all the ingredients in a bowl, except the chicken drumsticks.
• Place the chicken drumsticks in a large ziplock bag and pour the marinade over them.
• Massage the bag so that the chicken is completely coated in the marinade.
• Refrigerate the chicken for at least 30 minutes, or up to 12 hours for the best results.
• Preheat the grill to a medium heat.
• Place the chicken on the grill in a single layer and cook for 15 minutes, flipping halfway through.
• Ensure the chicken is cooked through by checking the internal temperature has reached 165°F.
• Allow the chicken to rest for 5-10 minutes before serving.

Frequently asked questions