Keto Chicken Drumsticks
Crispy, golden baked chicken drumsticks coated in a smoky garlic-Parmesan rub, ready in about 50 minutes. With just 1.2g net carbs per serving and crackling skin over juicy meat, they're a budget-friendly keto dinner the whole family will devour straight off the tray.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
These oven-baked keto chicken drumsticks deliver shatteringly crisp, savory skin and tender meat with almost zero carbs. A smoky Parmesan-garlic rub does all the heavy lifting, making this an effortless weeknight dinner.
Ingredients
- 8 chicken drumsticks (about 2 lb / 900g), skin on
- 2 tablespoons olive oil
- 1/4 cup grated Parmesan cheese
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon cayenne pepper (optional)
- 1 tablespoon chopped fresh parsley, for garnish
Instructions
- 1
Preheat the oven to 425°F (220°C). Line a rimmed baking sheet with foil and set a wire rack on top, then lightly grease the rack.
- 2
Pat the drumsticks completely dry with paper towels — dry skin is the key to crispiness. Place them in a large bowl and toss with the olive oil.
- 3
In a small bowl, stir together the Parmesan, smoked paprika, garlic powder, onion powder, oregano, salt, pepper, and cayenne. Sprinkle the rub over the drumsticks and toss until evenly coated.
- 4
Arrange the drumsticks on the wire rack, spaced apart so air circulates. Bake for 35–40 minutes, turning once halfway through, until the skin is deep golden and crisp.
- 5
Check that the internal temperature reaches 175°F (80°C) at the thickest part. Rest 5 minutes, scatter with parsley, and serve.
Tips & notes
- For extra-crispy skin, broil for the final 2–3 minutes, watching closely so the Parmesan doesn't burn.
- Swap the Parmesan rub for a simple salt-and-pepper coating if you want a strictly dairy-free version — net carbs drop to near zero.
- Store leftovers in an airtight container in the fridge for up to 4 days. Reheat at 400°F for 10 minutes to re-crisp the skin; avoid the microwave, which makes them soggy.
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Frequently asked questions
- How many carbs are in keto chicken drumsticks?
- Each serving (2 drumsticks) has just 1.2g net carbs, 412 calories, 36g protein, and 29g fat. This recipe makes 4 servings from 8 drumsticks.
- Are baked chicken drumsticks keto-friendly?
- Yes. Chicken is naturally carb-free, and this recipe uses only low-carb seasonings and Parmesan, keeping it at 1.2g net carbs per serving — perfect for keto.
- Can I make these chicken drumsticks in an air fryer?
- Absolutely. Air fry at 400°F for about 22–25 minutes, flipping halfway, until the skin is crisp and the internal temperature hits 175°F. The macros stay the same.
