Low Sodium Barbecue Chicken Legs
Sink your teeth into these flavorful and juicy Low Sodium Barbecue Chicken Legs—perfect for those craving barbecue without the extra salt! This recipe combines tender, oven-baked chicken legs with a rich homemade barbecue sauce made from low-sodium ketchup, honey, and a touch of liquid smoke for that authentic smoky kick. A blend of garlic powder, smoked paprika, and a hint of cayenne delivers a perfect balance of sweetness, tang, and spice, all while keeping sodium levels in check. With minimal prep time and a simple baking technique, these healthier barbecue chicken legs are easy to make and perfect for weeknight dinners, summer gatherings, or any time you want a guilt-free barbecue fix. Serve them hot with your favorite side dishes for a wholesome and satisfying meal!
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Recipe Information
Ingredients
- 8 pieces chicken legs
- 1 cup low-sodium ketchup
- 0.25 cup apple cider vinegar
- 0.25 cup honey
- 2 tablespoons unsalted butter
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon cayenne pepper
- 0.5 teaspoon liquid smoke (optional)
Instructions
Preheat your oven to 375°F (190°C).
In a medium saucepan over medium heat, combine the low-sodium ketchup, apple cider vinegar, honey, and unsalted butter. Stir until the butter is melted.
Add the garlic powder, onion powder, smoked paprika, ground black pepper, cayenne pepper, and liquid smoke (if using). Stir until well combined.
Simmer the sauce for about 10 minutes, stirring occasionally, until it thickens slightly. Remove from heat and let it cool.
Pat the chicken legs dry with paper towels and place them in a large bowl.
Pour half of the barbecue sauce over the chicken legs, reserving the rest for later. Toss the chicken in the sauce until well coated.
Line a baking sheet with parchment paper or foil and place a wire rack on top. Arrange the chicken legs on the rack.
Bake the chicken legs in the preheated oven for 25 minutes. After this initial cooking period, remove from the oven and baste them with more of the reserved barbecue sauce.
Return the chicken to the oven and bake for an additional 25 minutes, or until the internal temperature reaches 165°F (74°C) and the outer skin is slightly crispy.
Remove the chicken from the oven and let it rest for 5 minutes before serving. Serve the chicken legs hot with the remaining barbecue sauce on the side.
Nutrition Facts
Calories |
2317 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 129.1 g | 166% | |
| Saturated Fat | 43.4 g | 217% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 969 mg | 323% | |
| Sodium | 985 mg | 43% | |
| Total Carbohydrate | 119.0 g | 43% | |
| Dietary Fiber | 1.9 g | 7% | |
| Total Sugars | 96.6 g | ||
| Protein | 169.2 g | 338% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 122 mg | 9% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 1992 mg | 42% | |
*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.
