Keto Chicken Legs

Keto Dinner Ideas, Latest Recipes

🔥 Keto Chicken Legs – Crispy, Juicy, and Perfect for Any Low-Carb Meal

Meta Title: Keto Chicken Legs Recipe | Crispy Oven-Baked Chicken Drumsticks
Meta Description: This Keto Chicken Legs recipe delivers crispy skin, juicy meat, and bold flavor—baked to perfection and low in carbs. Perfect for keto weeknight dinners!

🍗 Introduction

If you’re on a keto or low-carb diet and craving something crispy, juicy, and packed with flavor, these Keto Chicken Legs are the answer. Oven-baked with a zesty spice rub and finished with a golden crispy skin, this easy recipe is perfect for weeknight meals, meal prep, or keto-friendly gatherings.

The best part? You only need simple pantry spices, olive oil, and chicken drumsticks—no breading, no frying, and just 2g net carbs per serving.

⭐ Why You’ll Love This Keto Chicken Drumsticks Recipe

✅ Crispy skin without flour or breading
✅ Only 2g net carbs per serving
✅ High-protein, low-carb, and gluten-free
✅ Perfect for keto meal prep
✅ Done in under an hour!

🛒 Ingredients You’ll Need

  • 8 chicken legs (drumsticks)
  • 2 tbsp olive oil
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 1 tsp paprika
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1 tsp salt
  • ½ tsp black pepper
  • 1 tsp cayenne pepper (optional – for heat)
  • Fresh parsley, chopped (for garnish)

Tip: Adjust the cayenne for a mild or spicy kick based on your preference!

⏱ Recipe Time & Yield

  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Total Time: 55 minutes
  • Servings: 4

🔪 How to Make Keto Chicken Legs – Step-by-Step

1️⃣ Preheat Your Oven

Preheat to 400°F (200°C) for optimal crispiness and even cooking.

2️⃣ Prepare the Chicken

  • Pat the chicken legs dry with paper towels to ensure crispy skin.
  • Place them in a large mixing bowl.

3️⃣ Season the Chicken

  • Drizzle olive oil over the legs and toss to coat.
  • In a small bowl, combine all the spices: garlic powder, onion powder, paprika, thyme, oregano, salt, pepper, and cayenne.
  • Sprinkle the seasoning evenly over the chicken. Use your hands to rub it in thoroughly for full flavor.

4️⃣ Bake on a Wire Rack

  • Line a baking sheet with parchment paper for easy cleanup.
  • Place a wire rack on the sheet and lay the chicken legs on the rack. This allows heat to circulate and helps the skin crisp up.

5️⃣ Bake Until Crispy & Done

  • Bake in the preheated oven for 35–40 minutes or until the internal temperature reaches 165°F (74°C).
  • The skin should be golden brown and crispy.

6️⃣ Rest and Serve

  • Remove from the oven and let rest for 5 minutes.
  • Garnish with fresh parsley and serve hot!

🥗 What to Serve With Keto Chicken Legs

These chicken drumsticks pair perfectly with keto-friendly sides like:

  • Roasted Brussels sprouts or cauliflower
  • Zucchini noodles or sautéed spinach
  • Keto coleslaw or mixed green salad
  • Cauliflower mash for a comfort food twist

🔥 Nutrition Information (Per Serving)

Estimates based on standard ingredients; may vary by brand or portion size.

  • Calories: 350
  • Fat: 20g
  • Saturated Fat: 4g
  • Cholesterol: 140mg
  • Sodium: 650mg
  • Carbohydrates: 2g
  • Fiber: 1g
  • Sugar: 0g
  • Protein: 38g

💡 Tips for Perfect Keto Chicken Legs

  • Dry the chicken well for extra crispy skin.
  • Use a wire rack to allow airflow under the chicken during baking.
  • Use a meat thermometer to avoid over- or undercooking.
  • Double the batch and meal prep for the week—these reheat beautifully!

✅ Frequently Asked Questions

❓ Can I use chicken thighs or wings instead?

Absolutely! This spice rub works great on thighs, wings, or even bone-in breasts—just adjust cooking time based on size.

❓ Is this recipe good for meal prep?

Yes! These drumsticks store well in the fridge for up to 4 days and reheat in the oven or air fryer for a crispy second round.

❓ How do I make these extra crispy?

Try broiling for the last 2–3 minutes of baking or pop them in the air fryer for a couple of minutes before serving.

📌 Final Thoughts

These Keto Chicken Legs are a no-fuss, flavor-packed, and macro-friendly recipe you’ll want to make again and again. With just a handful of pantry spices, you can enjoy crispy, golden-baked chicken that satisfies your cravings without kicking you out of ketosis.

Perfect for busy weeknights, BBQs, or weekly meal prep—this recipe proves that keto doesn’t have to be boring.

📸 Share & Tag Us!

Did you make this recipe? Tag us on Instagram @YourKitchenCatch and use the hashtag #KetoChickenLegs to be featured!

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