FREE 5-Ingredient Recipe EBook

• Why You’ll Love This BBQ Chicken Legs Recipe
• Ingredients & Substitutions
• How To Make BBQ Chicken Drumsticks
• Storage Instructions
• What To Serve With BBQ Chicken Legs
• More Easy Grilled Chicken Recipes
• Recommended Tools
• BBQ Chicken Legs (Baked Or Grilled) Recipe card
• Recipe Reviews

This crispy, saucy, oven baked BBQ chicken legs recipe will please anyone at the dinner table! It’s a sweet take on my popular recipes for baked chicken legs and grilled chicken legs , taken up a notch with your fave barbecue sauce . BBQ chicken drumsticks work for any occasion — grill ’em in the summer, bake ’em or slow cook ’em when it’s cold out. They’re a sure hit anytime of year!

Why You’ll Love This BBQ Chicken Legs Recipe

• Smoky BBQ flavor
• Juicy inside, crispy skin
• 3 simple ingredients (plus salt & pepper)
• Fast 10-minute prep
• Naturally low carb and gluten-free
• Perfect for a healthy dinner or barbecue

Ingredients & Substitutions

Here I explain the best ingredients for BBQ chicken drumsticks in the oven or grill, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Chicken – I used chicken drumsticks for this BBQ chicken legs recipe, but chicken leg quarters or whole chicken wings also work, or you can grill chicken thighs , too. I recommend bone-in, skin-on meat for juicy, flavorful results, but technically you can use the same method for boneless skinless chicken breast or thighs as well.
• Olive Oil – Adds flavor and helps the seasonings stick. Avocado oil would also work.
• Sea Salt & Black Pepper – I kept it simple with just salt and pepper, because the BBQ sauce provides plenty of flavor. However, you can add other spices to the chicken first, such as paprika or garlic powder, if you like.
• BBQ Sauce – Choose your favorite, because this is the star of this dish! I use my homemade sugar-free BBQ Sauce (made with tomato paste, apple cider vinegar, powdered Besti, Worcestershire sauce, liquid smoke, paprika, garlic powder, onion powder, salt, chili powder, and cayenne pepper). You can use any kind you like, though.

How To Make BBQ Chicken Drumsticks

This section shows how to make BBQ chicken legs in the oven or on the grill, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

Prep:

Whether you’re making grilled or baked BBQ chicken legs, the simple prep is the same:

1. Dry. Blot chicken dry with paper towels. (This helps the seasonings stick and also gets the skin more crispy.)
2. Season. Brush the chicken on all sides with olive oil. Season all sides liberally with salt and pepper.

BBQ Chicken Legs In The Oven:

I’ll be honest, I make baked BBQ chicken most often, because it’s so hands-off! Use this method when it’s not too hot to turn on your oven:

1. Bake. Preheat the oven. Arrange the chicken drumsticks on sheet pan. Bake until nearly cooked.
2. Brush. Remove the chicken from oven and brush all over with BBQ sauce.
3. Finish. Continue cooking baked BBQ chicken drumsticks until done. If you want them more caramelized, broil for a couple of minutes.

BBQ Chicken Drumsticks On The Grill:

You can’t go wrong with BBQ grilled chicken in the hot summer months! This method is a little less hands-off, but still just as easy:

1. Cook. Preheat your grill to medium-high heat. Place the seasoned chicken drumsticks on the grill grates, meatier side down, and cook over direct heat with the lid closed.
2. Flip. Turn drumsticks and cook on the other side.
3. Brush. Turn off one side of the grill. Move the drumsticks off of the lit burner, to indirect heat. Brush the chicken with barbecue sauce, close the lid, and cook.
4. Flip. Turn the legs and coat with more BBQ sauce. Grill until caramelized and cooked through.

TIP: For juicy results, cook to an internal temperature of 170 degrees F.

Dark meat, like chicken legs or thighs, turns out more tender if you cook it to 170 degrees F instead of the safe temperature of 165 degrees F. If you make this recipe with chicken breast, go with 165 instead. Use a meat thermometer to check ( I like this one , which reads quickly to avoid overcooking).

Check my grilled chicken legs post for more grilling tips, too!

Storage Instructions

• Store: Cool completely, then transfer to an airtight container or wrap tightly in double layers of aluminum foil. Refrigerate for 3-4 days.
• Reheat: Warm in the oven at 350 degrees F for about 10 minutes, or in a microwave for 1-2 minutes. You can also reheat BBQ chicken legs on the grill over indirect heat.
• Freeze: Place in an airtight container or zip lock freezer bag. Store in the freezer for up to 3 months.

What To Serve With BBQ Chicken Legs

You can make so many side dishes with this meal! Here are a few of my favorites:

• Salads – Serve this BBQ chicken drumsticks recipe with fresh summer salads, like cucumber tomato avocado salad or Caesar salad . You can also choose a heartier option like potato salad, (or cauliflower potato salad ), a roasted cauli salad , or even take the meat off the bone to make BBQ chicken salad .
• Vegetables – While you have the grill on, prep grilled asparagus or grilled broccoli . If you’re making baked BBQ chicken legs, you can roast vegetables at the same time (swap the pans halfway through if they are on different racks), or make Instant Pot corn on the cob , air fryer corn on the cob , or shishito peppers while they are cooking.
• Potatoes – Chicken drumsticks with potatoes make the ultimate pairing! If you want them ready at the same time, make air fryer baked potatoes while you cook the chicken on the grill, or roast sweet potatoes in the oven with the chicken.

More Easy Grilled Chicken Recipes

Looking for more tasty and easy grilled chicken recipes ? Try these easy ideas for no-fuss dinners:

Grilled Chicken Legs

Grilled Chicken Thighs

Chicken Kabobs

Bruschetta Chicken

Recommended Tools

• Basting Brush – Heat-resistant and flexible for easily basting your BBQ chicken legs.
• Meat Thermometer – One of my favorites! It reads quickly to avoid overcooking meats.

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 lbs Chicken drumsticks (~12 chicken legs) ▢
• 1/4 cup Olive oil ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 1 cup BBQ sauce (plus more for dipping; I used my homemade sugar-free BBQ sauce , but any kind will work) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Season:

1. Use paper towels to blot the chicken dry.
2. Brush the chicken on all sides with olive oil. Season all sides liberally with salt and pepper.

BBQ Chicken Legs In The Oven:

1. Preheat the oven to 425 degrees F (218 degrees C).
2. Arrange the seasoned chicken drumsticks on a baking sheet , meatier side down. Bake for 25 minutes .
3. Remove the chicken legs from the oven and brush with BBQ sauce on top. Flip and brush with BBQ sauce on the other side.
4. Bake for another 10-20 minutes , until the internal temperature reaches 170 degrees F (77 degrees C). If you want them more caramelized, broil for a couple of minutes.

BBQ Chicken Drumsticks On The Grill:

1. Preheat the grill to 450 degrees F (232 degrees C) (medium high to high heat, depending on your grill) for at least 10-15 minutes .
2. Place seasoned chicken drumsticks on the grill, meatier side down, and cook for 10 minutes with the lid closed. (Adjust burners as necessary to keep the temperature at 450 degrees F (232 degrees C).)
3. Flip drumsticks, and cook for another 10 minutes with the lid closed.
4. Turn off the burners on one side of your grill and move drumsticks off of the lit burner. Brush the chicken with barbecue sauce, close the lid, and cook for 5 minutes . (The temperature inside your grill should be 350 degrees F (177 degrees C), adjust the burners that are on if necessary.)
5. Flip the chicken, brush with sauce, and cook for another 5 minutes with the lid closed. (For the juiciest grilled chicken drumsticks, use a meat thermometer ensure that the internal temperature reaches 170 degrees F (77 degrees C).)

Serve:

1. If desired, serve BBQ chicken legs with more barbecue sauce on the side, or brush more on top before serving.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 drumstick

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

BBQ Chicken Legs Drumsticks

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

BBQ Chicken Legs (Baked Or Grilled)

These easy grilled or baked BBQ chicken legs (drumsticks) need just 3 ingredients! They’re crispy on the outside, juicy on the inside.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/bbq-chicken-legs/

Ingredients

• 3 lbs Chicken drumsticks (~12 chicken legs)
• 1/4 cup Olive oil
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper
• 1 cup BBQ sauce (plus more for dipping; I used my homemade sugar-free BBQ sauce , but any kind will work)

Instructions

Season:

1. Use paper towels to blot the chicken dry.
2. Brush the chicken on all sides with olive oil. Season all sides liberally with salt and pepper.

BBQ Chicken Legs In The Oven:

1. Preheat the oven to 425 degrees F (218 degrees C).
2. Arrange the seasoned chicken drumsticks on a baking sheet , meatier side down. Bake for 25 minutes .
3. Remove the chicken legs from the oven and brush with BBQ sauce on top. Flip and brush with BBQ sauce on the other side.
4. Bake for another 10-20 minutes , until the internal temperature reaches 170 degrees F (77 degrees C). If you want them more caramelized, broil for a couple of minutes.

BBQ Chicken Drumsticks On The Grill:

1. Preheat the grill to 450 degrees F (232 degrees C) (medium high to high heat, depending on your grill) for at least 10-15 minutes .
2. Place seasoned chicken drumsticks on the grill, meatier side down, and cook for 10 minutes with the lid closed. (Adjust burners as necessary to keep the temperature at 450 degrees F (232 degrees C).)
3. Flip drumsticks, and cook for another 10 minutes with the lid closed.
4. Turn off the burners on one side of your grill and move drumsticks off of the lit burner. Brush the chicken with barbecue sauce, close the lid, and cook for 5 minutes . (The temperature inside your grill should be 350 degrees F (177 degrees C), adjust the burners that are on if necessary.)
5. Flip the chicken, brush with sauce, and cook for another 5 minutes with the lid closed. (For the juiciest grilled chicken drumsticks, use a meat thermometer ensure that the internal temperature reaches 170 degrees F (77 degrees C).)

Serve:

1. If desired, serve BBQ chicken legs with more barbecue sauce on the side, or brush more on top before serving.

Maya’s Recipe Notes

Serving size: 1 drumstick

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)