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.
Ingredients
- •Chicken Thigh, Bone-In, Skin-On(922g)
- •Unsalted Butter(15g)
- •½ Tbsp lemon pepper seasoning ($0.07*)
Instructions
- 1Pat the chicken thighs dry with paper towels, then rub the butter evenly over the skin of each piece.
- 2Heat a large skillet over medium-high heat for 2–3 minutes until a drop of water sizzles on contact.
- 3Place the chicken thighs skin-side down in the skillet and cook for 8–10 minutes over medium-high heat until the skin is golden brown and crispy, then flip and cook the other side for 5–6 minutes until golden.
- 4Reduce heat to medium-low, cover the skillet with a lid, and cook for 15–20 minutes until the internal temperature reaches 165°F when measured in the thickest part of the thigh without touching bone.
- 5Remove the lid, increase heat to medium-high, and cook uncovered for 3–4 minutes to re-crisp the skin if needed.
- 6Transfer the chicken thighs to a cutting board and let rest for 5 minutes, then divide evenly into 3 airtight containers while still hot, spooning pan juices over each portion.
Nutrition — Per Serving
679
calories
51g
protein
55g
fat
- Carbohydrates
- 1g
- Saturated fat
- 13.9g
- Sodium
- 249 mg
- Dietary fiber
- 0.0g
3 servings per batch · ~312g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
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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