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
- 1Preheat oven to 430°F | 220°C.
- 2Arrange drumsticks into a baking dish. Pour in the sauces and vinegar and add the garlic. As an option, add a drizzle of sesame oil and vinegar, and rub the sauces into the chicken until evenly coated. Season with salt to taste (about 1/2-1 teaspoon).
- 3Cover with foil and bake in the oven for 25 minutes, or until just cooked through.
- 4Change oven settings to broil/grill on medium heat. Uncover and allow chicken to broil until golden browned. Flip drumsticks and allow to brown on the other side.
- 5Serve over rice, with mashed potatoes, noodles or steamed vegetables!
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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