Baked Chicken Legs
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.
Ingredients
- •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 legs dry with paper towels, and place them in a large mixing bowl. Drizzle with the oil.
- 2In a small bowl, stir together the brown sugar, smoked paprika, cumin, garlic, salt, black pepper, and cayenne. Sprinkle over the chicken, then toss to evenly coat. Let stand at room temperature while you preheat the oven, or refrigerate for up to 1 day.
- 3Place a rack in the center of your oven and preheat to 425°F. Line a large rimmed baking sheet with aluminum foil or a double layer of parchment paper.
- 4Arrange the drumsticks in a single layer on the baking sheet. Bake chicken legs for 30-35 minutes, or until the internal temperature is at least 165°F when a meat thermometer is inserted in the thickest part of the meat without touching bone; unlike Baked Chicken Breast, you don’t need to worry about pulling legs a few degrees early for resting time; up to 200°F will be fine. Let rest a few minutes, then serve hot sprinkled with cilantro or green onion.
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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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.
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