High Protein Barbecue Chicken Legs
Elevate your weeknight dinner with these mouthwatering High Protein Barbecue Chicken Legs, a flavorful twist on a classic favorite. Seasoned with a bold spice blend of garlic, smoked paprika, and onion powder, these juicy chicken legs are baked to perfection and coated in a homemade barbecue sauce bursting with sweet and tangy notes from honey, apple cider vinegar, and Worcestershire sauce. With just 15 minutes of prep time and a straightforward oven-baking method, this high-protein recipe is perfect for fitness enthusiasts and busy families alike. Serve these tender, caramelized chicken legs with your favorite sides for a crowd-pleasing meal that's both nutritious and delicious.
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Recipe Information
Ingredients
- 8 pieces chicken legs
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 teaspoons smoked paprika
- 1 teaspoon ground black pepper
- 1 teaspoon salt
- 2 tablespoons light soy sauce
- 2 tablespoons apple cider vinegar
- 2 tablespoons honey
- 3 tablespoons tomato paste
- 1 tablespoon Worcestershire sauce
- 1 teaspoon ground mustard
- 0.5 teaspoon red pepper flakes
Instructions
Preheat your oven to 400°F (200°C).
In a large bowl, combine olive oil, garlic powder, onion powder, smoked paprika, ground black pepper, and salt. Mix well.
Add the chicken legs to the bowl and toss to coat them evenly with the spice mixture. Set aside.
In a separate bowl, make the barbecue sauce by mixing light soy sauce, apple cider vinegar, honey, tomato paste, Worcestershire sauce, ground mustard, and red pepper flakes. Stir until smooth.
Place the seasoned chicken legs on a baking sheet lined with parchment paper.
Brush the barbecue sauce generously over each chicken leg.
Bake in the preheated oven for 25 minutes. Remove and brush with more barbecue sauce.
Rotate the baking sheet and return to the oven for an additional 20 minutes, or until the internal temperature of the chicken reaches 165°F (74°C) and the sauce is caramelized.
Remove from the oven and let the chicken legs rest for a few minutes.
Serve the chicken legs hot with your choice of sides.
Nutrition Facts
Calories |
2155 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 133.9 g | 172% | |
| Saturated Fat | 33.9 g | 169% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 907 mg | 302% | |
| Sodium | 5335 mg | 232% | |
| Total Carbohydrate | 58.1 g | 21% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 42.8 g | ||
| Protein | 173.7 g | 347% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 161 mg | 12% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 2746 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
