Tasty roasted chicken drumsticks served in a black cast iron pan on a wooden table.

Stovetop~50 minComplexity

Baked Chicken Legs

Name: Baked Chicken Legs
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4 servings
Cuisine: american
Ingredients: Chicken drumstick, raw, skin-on; Olive oil; Brown sugar; Paprika, smoked; Cumin, ground; Garlic powder; 1 teaspoon kosher salt; 1/2 teaspoon ground black pepper; Cayenne pepper, ground; Chopped fresh cilantro or green onion (optional for serving)

Baked Chicken Legs pack 52g protein and 568 calories per serving—a substantial protein dose from a budget-friendly cut. Four servings cook quickly on the stovetop, making this a go-to for lifters building meal rotation without repetition. The higher calorie density works well during surplus phases when you're chasing both size and strength gains.

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Ingredients

4 servings

•
Chicken Drumstick, Skin-On(1134g)
•
Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
•
Brown sugar(30g)
•
Paprika, Smoked(10g)
•
Cumin, Ground(5g)
•
Garlic powder(5g)
•
1 teaspoon kosher salt
•
1/2 teaspoon ground black pepper
•
Cayenne Pepper, Ground(1g)
•
Chopped fresh cilantro or green onion (optional for serving)

Instructions

1Pat the chicken drumsticks dry with paper towels and place them in a large mixing bowl. Drizzle with olive oil.
2In a small bowl, stir together the brown sugar, smoked paprika, cumin, garlic powder, cayenne pepper, and salt and black pepper to taste. Sprinkle the spice mixture over the chicken and toss until evenly coated. Let stand at room temperature for 15–20 minutes, or refrigerate up to 1 day.
3Preheat your oven to 425°F. Line a large rimmed baking sheet with aluminum foil or parchment paper.
4Arrange the drumsticks in a single layer on the prepared baking sheet, skin-side up.
5Bake over medium-high heat at 425°F for 30–35 minutes, until the skin is golden brown and the internal temperature reaches 165°F when a meat thermometer is inserted into the thickest part of the meat without touching bone.
6Remove from the oven and let rest for 5 minutes. Divide evenly into 4 airtight containers while hot, then refrigerate until ready to serve.
7Reheat in a 350°F oven for 8–10 minutes until warmed through, or enjoy cold directly from the container.

Nutrition — Per Serving

568

calories

52g

protein

34g

fat

Carbohydrates: 11g
Saturated fat: 8.1g
Sodium: 307 mg
Dietary fiber: 1.2g

4 servings per batch · ~304g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Baked Chicken Legs have per serving?

Each serving contains 52g of protein and 568 calories with 34g fat and 11g carbs. The high protein yield makes this one of the top options for reaching daily protein targets.

How long does Baked Chicken Legs take to prep?

This recipe is quick prep and makes 4 servings in a single stovetop batch. You'll have multiple high-protein meals ready from minimal preparation time.

Is Baked Chicken Legs good for muscle gain?

At 52g protein per serving, Baked Chicken Legs delivers substantial protein for muscle gain phases where exceeding 180g daily intake is the priority. The 568 calories and 34g fat provide the energy surplus needed for strength training.