Stovetop~40 minComplexity
Roasted Chicken Legs
Roasted Chicken Legs deliver 51g protein and 679 calories per serving — a substantial protein portion from an economical cut that tracks precisely. Batch-preps 3 servings with minimal stovetop time, giving you a repeatable meal for back-to-back training days. Supports muscle gain phases where hitting 50g+ protein per meal keeps you consistently in surplus.
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Ingredients
3 servings
- •1844 g Chicken Thigh, Bone-In, Skin-On
- •1 tbsp Unsalted Butter
- •0.5 tbsp ½ Tbsp lemon pepper seasoning ($0.07*)
Instructions
- 1Preheat your oven to 425°F. Pat the 2 bone-in, skin-on chicken leg quarters dry with paper towels.
- 2Rub 1 Tbsp softened butter evenly over the skin and all surfaces of each leg quarter, coating thoroughly.
- 3Season all sides generously with the 1/2 Tbsp lemon pepper seasoning, pressing gently so it adheres to the butter.
- 4Place the chicken leg quarters skin-side up on a wire rack set over a rimmed baking sheet (or directly on the baking sheet).
- 5Roast at 425°F for 40–45 minutes until the skin is deep golden brown and crispy, and the thickest part of the thigh (not touching bone) registers 165°F on an instant-read thermometer.
- 6Remove from the oven and let rest on the pan for 5 minutes — the skin will stay crisp as it rests.
- 7Divide the 2 chicken leg quarters evenly into 2 airtight meal-prep containers. Cool to room temperature before sealing and refrigerate for up to 4 days.
Nutrition — Per Serving
1392
calories
102g
protein
106g
fat
- Carbohydrates
- 2g
- Saturated fat
- 30.2g
- Sodium
- 498 mg
- Dietary fiber
- 0.0g
3 servings per batch · ~619g each
Macro data sourced from USDA FoodData Central
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How much protein does Roasted Chicken Legs have per serving?
Each serving delivers 51g of protein and 679 calories with 55g fat and 1g carbs. This is a high-protein, low-carb option with minimal carbohydrate content.
How long does Roasted Chicken Legs take to prep?
Quick prep designation with 3 servings means efficient stovetop preparation for multiple complete meals. You can have prepped protein ready for the week without extended cooking times.
Is Roasted Chicken Legs good for muscle gain?
At 51g protein and 679 calories per serving, this recipe is well-suited for muscle gain phases where you need substantial protein and caloric intake. The high fat content supports hormonal health and caloric surplus during bulking periods.
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