Dry Rubbed Grilled Drumsticks and Thighs
Dry Rubbed Grilled Drumsticks and Thighs deliver 46g protein and 591 calories per serving — a dense protein option from budget poultry cuts. Batch-preps 7 servings in quick time on the stovetop or grill, covering multiple days with one cook. Targets lifters who prioritize volume protein intake for muscle gain without premium chicken breast pricing.
Ingredients
- •¼ cup kosher salt ($0.10)
- •Sugar, Granulated White(60g)
- •2 quarts water ($0.00)
- •Chicken Drumstick, Skin-On(907g)
- •Chicken Thigh, Bone-In, Skin-On(907g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Paprika, Ground(15g)
- •Cumin, Ground(10g)
- •Oregano, Dried(10g)
- •Brown sugar(5g)
- •Chili powder(5g)
- •Garlic powder(5g)
- •Onion powder(5g)
- •1 tsp salt ($0.04)
- •1 Tsp Black Pepper (Freshly Cracked, $0.16)
- •Vegetable oil(30g)
Instructions
- 1Preheat the grill to 375°F. Gather and prepare all ingredients.
- 2Place the drumsticks and thighs in separate ziplock bags. Divide the brine ingredients evenly between the two bags. Close the bags and gently massage to help dissolve the salt and sugar. Brine the chicken for 30 minutes at room temperature or up to 24 hours in the refrigerator.
- 3Make the seasoning blend by combining the paprika, cumin, dried oregano, brown sugar, chili powder, garlic powder, onion powder, salt, and pepper in a small bowl.
- 4Remove the chicken pieces from the brine, rinse, and pat dry on both sides with paper towels.
- 5Brush both sides of the chicken with vegetable oil and rub all over with the seasoning blend.
- 6Make sure your grill is preheated to 375°F. If your chicken has been in the refrigerator, allow it to come to room temperature for 10 minutes before starting the grilling process.
- 7Grill the chicken thighs for about 15 minutes per side, until they reach 160°F. Let them rest; the temperature should rise to 165°F. If not, return them to the grill for a few more minutes.**
- 8For the drumsticks, cook them for 15 minutes on each side, until they reach 165°F, then remove them from the grill. The larger ones needed an extra 5 minutes on each untouched side, totaling 40 minutes.
Nutrition — Per Serving
591
calories
46g
protein
39g
fat
- Carbohydrates
- 14g
- Saturated fat
- 9.8g
- Sodium
- 268 mg
- Dietary fiber
- 1.9g
7 servings per batch · ~280g each
Macro data sourced from USDA FoodData Central
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How much protein does Dry Rubbed Grilled Drumsticks and Thighs have per serving?
Each serving contains 46g of protein and 591 calories with 39g fat and 14g carbs. This is a high-fat, high-calorie protein option suitable for strength athletes with higher energy expenditure.
How long does Dry Rubbed Grilled Drumsticks and Thighs take to prepare?
Quick prep on the stovetop with 7 servings per batch means you're preparing a full week of dinners efficiently. This recipe is designed for bulk meal prep output.
Is Dry Rubbed Grilled Drumsticks and Thighs good for muscle gain?
At 46g protein and 591 calories per serving, this recipe is well-suited for muscle gain phases where caloric surplus and high protein intake support hypertrophy. The 39g fat provides hormonal support for strength training adaptations.
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