Are you looking to spice up your boring keto staple meal? Drumsticks are our staple dinner. These keto Cajun Drumsticks just made me mom of the year!
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Keto Cajun Drumsticks
A staple dinner in my house is often chicken drumsticks and veggies. I buy the big Costco packs of organic chicken drumsticks and then freeze them.
On a night where we have a lot going on (usually kids and sports related), I'll pull them out, marinade them and cook 'em up!
Normally, I use coconut oil and then some sort of spice like sage. Simple.
Tonight I was in the mood for something with a bit more kick and wanted to spice it up some!
Oh boy! My kids fell over in love with these.
Just look at the color and fullness of the marinade/spice mix!
Why Coconut Oil?
I use coconut oil as a base any time I bake chicken drumsticks or thighs. It really helps seal in the moistness (for lack of a better word - sorry)!
I've tried using butter and other oils, but coconut oil works the best to seal it in.
It also holds the spice really well and thickens VERY quickly when you put it on cold meat. Therefore, less runs off.
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Silicone brush - These make it SO easy to brush the marinade onto the meat without wasting any. If you pour it over the chicken or use a spoon, you end up wasting a lot. A silicone brush is the best way to do it right!
I tend to overcook chicken. ALWAYS. I guess I'd rather have it be overcooked than undercooked.
But, I also can't stand dry chicken. My hubby used to HATE it when I made chicken breasts because they were so done they would be rubbery! Oops.
I have learned over the years to loosen up and cook them less.
I recommend checking around 45 minutes to see if they are done. IF so - FANTASTIC! Pull those babies out of there! If not, then give them another 15 minutes.
The coconut oil will help them not dry out in the event of overcooking though!
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- Preheat oven to 425 degrees.
- In a small bowl, combine melted coconut oil and Cajun spice.
- Line a baking sheet with aluminum foil for easy cleanup.
- Place raw chicken drumsticks on prepared baking sheet.
- Using a brush, paint drumsticks with Cajun spice mix.
- Bake for 45-60 minutes or until chicken is THOROUGHLY cooked.
Serving Size:1 drumstick
Amount Per Serving: Calories: 167Total Fat: 8gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 116mgSodium: 89mgCarbohydrates: 0gFiber: 0gSugar: 0gProtein: 22g
Nutrition is calculated using a third party plug-in. It is best to always validate!
Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.