Keto BBQ Grilled Chicken Legs Recipe
Crispy, juicy keto BBQ chicken legs that you can grill or bake with simple ingredients. No sugar, just bold BBQ flavor. Perfect for low-carb dinners, meal prep, or backyard cookouts.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Dinner
- Method: Grilled or Oven-Baked
- Cuisine: American, Keto, Low-Carb
Ingredients
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8 chicken drumsticks or leg quarters (butterflied if preferred)
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1 tbsp olive oil
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1 tsp salt
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1 tsp black pepper
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1/2 tsp garlic powder
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1/2 tsp smoked paprika
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1/3 cup low-carb BBQ sauce
Instructions
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Pat chicken legs dry with paper towels.
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Butterfly the legs if you want faster cooking and crispier skin.
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Rub chicken with olive oil.
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Mix salt, pepper, garlic powder, and paprika. Rub all over the chicken.
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Let chicken sit at room temp for 15–30 minutes.
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Heat grill to medium or preheat oven to 400°F.
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Grill: Cook chicken skin-side down for 5–7 mins, flip, and grill 20–25 mins, basting with BBQ sauce halfway through.
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Oven: Place on a rack over a foil-lined tray, bake 35 mins, flip, baste with BBQ sauce, then bake 15–20 more mins.
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Let rest 5–10 mins before serving.
Notes
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Use a meat thermometer to make sure chicken hits 165°F.
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Best served with low-carb sides like grilled veggies or coleslaw.
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Great for meal prep and leftovers.
Nutrition
- Serving Size: 1 serving
- Calories: 310 Sugar: 1g Sodium: 480mg Fat: 22g Saturated Fat: 6g Unsaturated Fat: 15g Trans Fat: 0g Carbohydrates: 2g Fiber: 0g Protein: 28g Cholesterol: 115mg
Find it online: https://www.wellnesswarrior.org/keto-bbq-grilled-chicken-legs/