3 Ingredient Barbecue Soy Chicken Drumsticks
This Barbecue Soy Chicken Drumsticks provides 2g protein and 89 calories per serving — a low-calorie option for aggressive cuts or conditioning phases. Preps 4 servings in minimal time using just 3 ingredients, removing complexity from meal prep days. Best used as a side component rather than a standalone protein source.
Ingredients
- •Chicken Drumstick, Skin-On
- •BBQ Sauce(120g)
- •Soy Sauce, Low Sodium(60g)
- •Garlic(15g)
- •Vinegar, Rice(15g)
- •Sesame Oil, Toasted(10g)
Instructions
- 1Pat the chicken drumsticks dry with paper towels and arrange them in a large skillet or Dutch oven in a single layer.
- 2In a small bowl, whisk together the BBQ sauce, soy sauce, rice vinegar, minced fresh garlic, and toasted sesame oil until combined. Pour the sauce mixture over the drumsticks and toss to coat evenly on all sides.
- 3Cover the skillet with a lid or foil and cook over medium heat for 20–25 minutes, until the internal temperature of the thickest drumstick reaches 165°F when measured at the thighbone.
- 4Remove the lid and increase heat to medium-high. Cook uncovered for 5–7 minutes, turning the drumsticks halfway through, until the skin is golden brown and the sauce begins to caramelize.
- 5Transfer the cooked drumsticks to a cutting board and let rest for 2–3 minutes. Reserve any sauce remaining in the skillet.
- 6Divide the drumsticks evenly into 4 airtight containers while hot, then distribute the reserved sauce equally among the containers.
- 7Allow the containers to cool to room temperature, then seal and refrigerate for up to 4 days.
- 8Reheat in a skillet over medium heat for 5–7 minutes until warmed through, or microwave in a covered microwave-safe container for 2–3 minutes, stirring halfway through.
Nutrition — Per Serving
89
calories
2g
protein
3g
fat
- Carbohydrates
- 14g
- Saturated fat
- 0.4g
- Sodium
- 849 mg
- Dietary fiber
- 0.5g
4 servings per batch · ~55g each
Macro data sourced from USDA FoodData Central
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How much protein does 3 Ingredient Barbecue Soy Chicken Drumsticks have per serving?
This recipe is primarily a sauce and vegetable base—each serving contains only 2g protein, 89 calories, 3g fat, and 14g carbs. It functions as a flavor component or side rather than a protein-primary dish.
How long does 3 Ingredient Barbecue Soy Chicken Drumsticks take to prep?
Total time is minimal with 4 servings per batch, though this recipe works best when paired with a separate high-protein main to create complete meals. Plan to use it as an accent or side dish component.
Is 3 Ingredient Barbecue Soy Chicken Drumsticks good for fat loss?
At 89 calories per serving, this recipe provides flavor and satiety support for fat loss when used alongside a dedicated protein source. The minimal macronutrient load makes it ideal for adding volume and taste to a calorie-controlled diet.
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