Keto Chicken Legs

Keto Chicken Legs Recipe

Prep Time: 15 minutes Cook Time: 40 minutes Total Time: 55 minutes Servings: 4


  • 8 chicken legs
  • 2 tablespoons olive oil
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • 1 teaspoon paprika
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tsp cayenne pepper (optional for more heat)
  • Fresh parsley, chopped (for garnish)


  1. Preheat the Oven:
  • Preheat your oven to 400°F (200°C).
  1. Prepare the Chicken Legs:
  • Pat the chicken legs dry with paper towels.
  • In a large mixing basin, combine the chicken legs.
  1. Season the Chicken:
  • Drizzle olive oil over the chicken legs and toss to coat evenly.
  • In a small bowl, mix together garlic powder, onion powder, paprika, dried thyme, dried oregano, salt, black pepper, and cayenne pepper (if using).
  • Sprinkle the seasoning mix over the chicken legs, ensuring they are well coated. Use your hands to rub the seasonings into the chicken for better flavor.
  1. Arrange on a Baking Sheet:
  • Line a baking sheet with parchment paper to make cleanup simpler.
  • Place a wire rack on the baking sheet and arrange the seasoned chicken legs on the rack. This allows air to circulate around the chicken, ensuring it cooks evenly and becomes crispy.
  1. Bake in the Oven:
  • Bake the chicken legs in the preheated oven for 35-40 minutes or until the internal temperature reaches 165°F (74°C). The skin should be golden brown and crispy.
  1. Serve:
  • Remove the chicken legs from the oven and set aside for a few minutes to rest.
  • Garnish with chopped fresh parsley before serving.

Nutrition Information (per serving):

  • Calories: 350
  • Total Fat: 20g
  • Saturated Fat: 4g
  • Trans Fat: 0g
  • Cholesterol: 140mg
  • Sodium: 650mg
  • Total Carbohydrates: 2g
  • Dietary Fiber: 1g
  • Sugars: 0g
  • Protein: 38g

Please keep in mind that nutritional values are estimates and may vary depending on the specific items utilised.


  • Make sure to use a meat thermometer to check the internal temperature of the chicken for doneness.
  • Adjust the level of cayenne pepper based on your spice preference.
  • Serve the chicken legs with a side of roasted vegetables or a green salad for a complete keto meal.

Enjoy your delicious and keto-friendly chicken legs!

Leave a Reply

Your email address will not be published. Required fields are marked *