Low Fat Barbecue Chicken Legs
Savor the smoky-sweet flavors of these Low Fat Barbecue Chicken Legs, a healthier twist on a classic favorite! Perfectly marinated in a homemade, low-sugar barbecue sauce made with honey, smoked paprika, and a hint of cayenne for subtle heat, these chicken legs are baked to juicy perfection without the need for heavy oils. With just 15 minutes of prep time and a blend of simple pantry staples like low-sodium soy sauce, apple cider vinegar, and tomato paste, this recipe keeps both flavor and nutrition in mind. Ideal for weeknight dinners or backyard cookouts, these tender, oven-baked chicken legs pair beautifully with fresh salads, roasted veggies, or your favorite whole-grain sides. Delicious, guilt-free, and easy to make, this low-fat barbecue recipe is a must-try for anyone craving a lighter, healthier option that doesn’t sacrifice flavor.
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Recipe Information
Ingredients
- 8 pieces chicken legs
- 2 tablespoons low-sodium soy sauce
- 2 tablespoons apple cider vinegar
- 2 tablespoons honey
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 0.5 teaspoon black pepper
- 0.25 teaspoon cayenne pepper
- 3 tablespoons tomato paste
- 0.5 cup water
- as needed non-stick cooking spray
Instructions
Preheat your oven to 375°F (190°C).
In a medium bowl, whisk together the soy sauce, apple cider vinegar, honey, smoked paprika, garlic powder, onion powder, black pepper, cayenne pepper, and tomato paste. Gradually add the water and mix until you have a smooth barbecue sauce.
Place the chicken legs in a large bowl or zip-top bag. Pour half of the barbecue sauce over the legs, ensuring they are well coated. Reserve the remaining sauce for later.
Allow the chicken to marinate for at least 10 minutes. If you have more time, you can marinate for up to 2 hours in the refrigerator for a deeper flavor.
Spray a large baking dish or rimmed baking sheet with non-stick cooking spray to prevent sticking.
Arrange the marinated chicken legs on the baking dish, making sure they are evenly spaced.
Place the baking dish in the preheated oven and bake for 35 minutes.
After 35 minutes, remove the chicken from the oven and brush with the reserved barbecue sauce.
Return the chicken to the oven and bake for an additional 10 minutes, or until the chicken is fully cooked and the internal temperature reaches 165°F (74°C).
Once cooked, take the chicken out of the oven and let it rest for 5 minutes.
Serve the low fat barbecue chicken legs with your favorite side dishes and enjoy!
Nutrition Facts
Calories |
1880 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 105.6 g | 135% | |
| Saturated Fat | 29.5 g | 148% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 907 mg | 302% | |
| Sodium | 1928 mg | 84% | |
| Total Carbohydrate | 52.6 g | 19% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 40.9 g | ||
| Protein | 175.0 g | 350% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 138 mg | 11% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 2457 mg | 52% | |
*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.
