Keto Chicken Legs: Delicious, Healthy, And Easy Recipes

Chicken legs are a versatile and delicious meal option that can be prepared in a variety of ways. For those following a keto diet, there are several recipes available that use chicken legs as the main ingredient.

One option is to bake the chicken legs in the oven, which helps to create a crispy skin while keeping the meat juicy. This can be achieved by brushing the chicken with butter or oil and seasoning it with spices such as smoked paprika, garlic powder, salt, and pepper.

Another popular keto recipe for chicken legs involves coating them in a mixture of crushed pork rinds, spices, and sour cream before baking. This creates a crispy, low-carb breading that is reminiscent of the classic 'shake and bake' chicken.

Additionally, chicken legs can be cooked in an air fryer, slow cooker, or Instant Pot, and paired with various sauces such as BBQ, teriyaki, or ranch dressing.

With their versatility and ease of preparation, chicken legs are a great option for a quick and tasty keto-friendly meal.

Keto Teriyaki Chicken Legs

Ingredients

• 8 bone-in, skin-on chicken legs
• 1/4 cup soy sauce or coconut aminos
• 3 tablespoons sugar-free brown sweetener
• 1 clove garlic, minced
• 1 teaspoon grated ginger
• 1/4 teaspoon xanthan gum
• Sesame seeds for garnish

Method

First, place the chicken legs in either a slow cooker, an instant pot, or a casserole dish. In a bowl, mix together the soy sauce, sweetener, garlic, ginger, and xanthan gum. Pour the sauce over the chicken.

If you are using an instant pot, add 1/2 cup of water to the sauce. For the slow cooker, cook on low for 4 hours or high for 2 hours, turning halfway through. For the instant pot, cook on high pressure for 15 minutes, followed by a 10-minute natural pressure release.

Remove the chicken from the pot and, if the sauce needs thickening, pour it into a saucepan and cook on the stove until reduced. Spoon the sauce over the chicken legs and serve.

Serving Suggestions

• Bacon-wrapped asparagus
• Cauliflower casserole
• Green beans with bacon
• Shirataki noodles
• Hearts of palm noodles
• Hearts of palm rice
• Cauliflower rice

Parmesan Baked Chicken Drumsticks

Ingredients:

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

Method:

Preheat your oven to 350 degrees Fahrenheit and line a rimmed baking sheet with foil. Grease the foil with cooking spray.

Remove the skin from the drumsticks by using a paper towel to grasp and pull off the skin.

Melt the butter in a pan on the stove or in a microwave-safe bowl 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. Repeat for the rest of the chicken.

Bake the chicken uncovered for one hour, or until completely cooked. Check for doneness by cutting into a piece. It should no longer be pink inside. The internal temperature should be 170-175 degrees Fahrenheit.

If you can have carbs, serve the chicken with sliced Italian bread to dip into the melted garlic butter from the pan.

Tips:

• For a keto-friendly meal, serve with cauliflower rice.
• For a gluten-friendly meal, serve with long-grain rice or mashed potatoes.
• You can use thick, boneless chicken breasts instead, but they may dry out if baked too long. Try baking at 425 degrees Fahrenheit for 25 minutes. The Parmesan coating won’t be as crispy as with the drumsticks.

Crispy Baked Chicken Legs

Ingredients:

• 6 medium chicken drumsticks (~1 1/2 lb)
• 1/4 cup unsalted butter (melted; or olive oil or avocado oil)
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp sea salt
• 1/4 tsp black pepper

Method:

Preheat the oven to 425 degrees F (218 degrees C). Line a rimmed baking sheet with foil and place an oven-safe rack on top. Pat the chicken legs dry with paper towels, which will help them get crispy. Arrange the chicken legs on the rack. Brush the chicken drumsticks with melted butter. Season with smoked paprika, garlic powder, salt and pepper. Bake the chicken legs in the oven for 25 minutes. Flip and bake for another 10-20 minutes, until the internal temperature reaches 170 degrees F (77 degrees C).

Tips for crispy, juicy results:

• Patting dry is crucial.
• Season on the rack to save on dishes.
• Start with the "pretty side" down.
• Cook to 170 degrees F.
• Broil if needed.
• Don't forget to rest.

For average-sized drumsticks, bake chicken legs for 35-45 minutes, flipping halfway through. The exact time will vary a bit, due to varying oven temperatures as well as drumstick size.

Storage instructions:

Store leftovers in an airtight container in the fridge for up to 3-4 days. The skin does get soft when you store it, but you can crisp it up again if you reheat correctly.

Keto Chicken Legs with Pork Rinds

Ingredients:

• Chicken legs (with skin)
• Pork rinds
• Whipping cream
• Black pepper
• Parmesan cheese
• Olive oil
• Coconut oil
• Eggs

Method:

• Prepare the chicken legs by soaking them in whipping cream and leaving them in the refrigerator overnight.
• Preheat the oven to 375 degrees Fahrenheit.
• Crush the pork rinds into a fine crumb, either by hand or using a food processor.
• Mix the crushed pork rinds with black pepper and any other desired spices.
• Remove the chicken legs from the cream and shake off the excess.
• Dip the chicken legs in beaten eggs, then dredge them in the pork rind mixture, ensuring they are fully coated.
• Place the chicken legs on a baking tray lined with parchment paper.
• Bake for 30 minutes, then flip and bake for an additional 20 minutes until golden brown and crispy.
• For an extra crispy coating, heat olive oil and coconut oil in a pan over medium-high heat.
• Fry the chicken legs in the oil for a few minutes on each side until the crust is nice and crisp.
• Serve with your choice of sides, such as roasted vegetables or a salad.

Tips:

• For a gluten-free option, use crushed pork rinds instead of breadcrumbs.
• You can also add Parmesan cheese to the pork rind mixture for extra flavour.
• Soaking the chicken in cream before coating and baking helps keep the meat moist and juicy.
• If you prefer, you can use buttermilk or a mixture of mayonnaise and Dijon mustard instead of eggs for the coating.

Crispy Baked Chicken Drumsticks and Thighs

Ingredients:

• 5 whole chicken legs cut into thighs and drumsticks
• 4 teaspoons Cajun seasoning
• 2 teaspoons garlic powder
• 2 teaspoons smoked paprika
• 1 teaspoon onion powder
• 1 teaspoon thyme
• 1 teaspoon cayenne pepper
• 1 teaspoon kosher salt
• 1/2 teaspoon black pepper

Method:

• Preheat the oven to 450°F.
• Line two jelly roll pans with foil and place cooling racks on top of each.
• Combine all the spices in a large zipper bag.
• Coat each piece of chicken with the spices by shaking them in the bag.
• Place each coated piece of chicken on the baking rack.
• Bake at 450°F for the first 20 minutes, then reduce the temperature to 375°F.
• Bake until the skin is crispy, about 30 minutes longer. The meat is done when a thermometer reads 165°F near the bone.

Tips:

• You can play with the spices and change the ingredients and their amounts to suit your taste.
• For extra crispiness, place the chicken under the broiler for a couple of minutes.

Frequently asked questions