
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
- 1Pat the drumsticks and thighs dry with paper towels, then brush both sides lightly with vegetable oil.
- 2In a small bowl, combine the granulated white sugar, brown sugar, paprika, cumin, dried oregano, chili powder, garlic powder, and onion powder. Mix until evenly blended.
- 3Rub the seasoning blend generously over all surfaces of the drumsticks and thighs, coating evenly on both sides.
- 4Heat vegetable oil in a large skillet or griddle over medium-high heat for 2–3 minutes until shimmering. Working in batches if needed to avoid crowding, place the drumsticks and thighs skin-side down in the pan. Cook 12–15 minutes over medium-high heat until the skin is golden brown and crispy.
- 5Flip the chicken pieces and cook the other side for 10–12 minutes over medium heat until the internal temperature reaches 165°F when measured at the thickest part of the thigh (not touching bone).
- 6Transfer the cooked chicken to a clean cutting board and let rest for 5 minutes before portioning.
- 7Divide the drumsticks and thighs evenly into 7 airtight containers while still warm. Allow to cool to room temperature before sealing.
- 8Refrigerate the containers for up to 4 days, or freeze for up to 3 months.
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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Set up your profile to unlockCommon questions
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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