High Protein Barbecue Chicken Legs

Juicy, flavorful, and packed with protein, these High Protein Barbecue Chicken Legs are the ultimate crowd-pleaser for your next dinner or meal prep session. Coated in a smoky, homemade barbecue sauce featuring ingredients like smoked paprika, honey, and Worcestershire sauce, these chicken legs are roasted to perfection in the oven. The result? Tender meat with a sticky, caramelized glaze that’s bursting with bold flavor. Perfectly seasoned and ready in just an hour, this recipe is an ideal high-protein meal that pairs beautifully with classic sides like roasted vegetables, coleslaw, or a fresh green salad. Whether you’re fueling your workouts or hosting a backyard feast, these barbecue chicken legs are sure to impress!

Nutriscore Rating: 66/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 8 pieces chicken legs
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 2 teaspoons smoked paprika
• 1 teaspoon ground black pepper
• 1 teaspoon salt
• 2 tablespoons light soy sauce
• 2 tablespoons apple cider vinegar
• 2 tablespoons honey
• 3 tablespoons tomato paste
• 1 tablespoon Worcestershire sauce
• 1 teaspoon ground mustard
• 0.5 teaspoon red pepper flakes

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

In a large bowl, combine olive oil, garlic powder, onion powder, smoked paprika, ground black pepper, and salt. Mix well.

Step 3

Add the chicken legs to the bowl and toss to coat them evenly with the spice mixture. Set aside.

Step 4

In a separate bowl, make the barbecue sauce by mixing light soy sauce, apple cider vinegar, honey, tomato paste, Worcestershire sauce, ground mustard, and red pepper flakes. Stir until smooth.

Step 5

Place the seasoned chicken legs on a baking sheet lined with parchment paper.

Step 6

Brush the barbecue sauce generously over each chicken leg.

Step 7

Bake in the preheated oven for 25 minutes. Remove and brush with more barbecue sauce.

Step 8

Rotate the baking sheet and return to the oven for an additional 20 minutes, or until the internal temperature of the chicken reaches 165°F (74°C) and the sauce is caramelized.

Step 9

Remove from the oven and let the chicken legs rest for a few minutes.

Step 10

Serve the chicken legs hot with your choice of sides.

Nutrition Facts

Serving size	(1416.9g)

Amount per serving	% Daily Value*
Calories	2154.9

Total Fat 133.9g	0%
Saturated Fat 33.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 907.0mg	0%
Sodium 5335.1mg	0%
Total Carbohydrate 58.1g	0%
Dietary Fiber 5.2g	0%
Total Sugars 42.8g
Protein 173.7g	0%

Vitamin D 0IU	0%
Calcium 160.7mg	0%
Iron 14.1mg	0%
Potassium 2746.4mg	0%

*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.

Source of Calories

Fat: 56.5%

Protein: 32.6%

Carbs: 10.9%