These Grilled Chicken Legs are smoky, juicy, and full of flavor, making them a perfect choice for a healthy chicken dinner. Coated in a light sriracha-honey glaze, the recipe delivers the perfect balance of sweet and savory heat while staying low carb and heart healthy. With only 169 calories and 22 grams of protein per serving, these chicken drumsticks are a satisfying high protein chicken dinner that fits into a balanced lifestyle. Quick and easy to make in under an hour, this recipe proves that healthy grilled chicken can be both delicious and nutritious.
If you love this recipe, don’t miss our full collection of healthy grilled chicken recipes. Each recipe is packed with flavor while being mindful of sodium, carbs, and heart health. We also offer a wide variety of high protein recipes to keep your meals satisfying and nourishing.
BONUS: Beyond the grill, we’ll show you three more ways to make these chicken legs—whether crisping them in the air fryer, slow cooking them for fall-off-the-bone tenderness, or roasting them in the oven for a hands-off weeknight option. See the full details further down the page!
Easy Grilled Chicken Drumsticks for a High-Protein Dinner
This spicy grilled chicken legs recipe is a smart pick for a healthy, high-protein dinner that doesn’t sacrifice flavor. Each drumstick comes in at just 169 calories with 22 grams of protein and only 5 grams of carbs, making it a great low-carb option for anyone watching their blood sugar or trying to eat lighter. The sriracha-honey glaze brings bold, tangy heat without relying on heavy sauces, while a small amount of butter adds richness without going overboard on saturated fat. With just 308mg of sodium per serving and no added preservatives, it fits well into a heart-healthy eating pattern. The result is juicy grilled chicken drumsticks with crispy skin and sweet heat, perfect for weeknight dinners or weekend cookouts.
Yes. Chicken legs are a good source of high-quality protein, iron, and zinc. As long as they’re not deep-fried or drowning in heavy sauces, they can be part of a balanced meal. This recipe uses a light glaze and no heavy breading, so you get great flavor without excess calories.
Grilled chicken is a solid choice for lean protein, especially when you skip heavy marinades and sugary sauces. This healthy grilled chicken recipe uses simple ingredients and controlled fat, keeping things light but still full of flavor.
Grill chicken legs over medium-high heat for about 25 to 30 minutes, turning every few minutes. You’ll know they’re done when the internal temperature reaches 175°F and the skin is golden and crisp.
Bake chicken legs in a 400°F oven for 45 to 50 minutes, or until they reach 175°F inside. For extra crispy skin, turn on the broiler for the last 2 to 3 minutes at the very end.
One medium chicken drumstick contains about 14 grams of protein, depending on size and cooking method. It’s a great option for a high-protein chicken dinner without needing a huge portion.
Yes. Use a broiler or a cast iron pan. Just finish in the oven to ensure the chicken cooks through while the glaze caramelizes.
Not with this recipe. The glaze is added during the last few minutes of grilling, so no long marinating time is required.
Aim for 175°F. Dark meat stays juicy at higher temps and that little extra helps break down connective tissue near the bone.
Looking for more easy chicken drumsticks recipes that don’t require hours in the kitchen? These options pack in flavor without the overload of added sugars or heavy sauces.
If grilled chicken is your go-to, these recipes will keep things interesting without making extra work. Each one balances simple prep with big flavor and lighter ingredients.
Recipe yields 8 servings
Preheat the Grill: Heat grill to medium-high (about 375 to 400°F). Lightly oil the grates with nonstick cooking spray to prevent sticking.
Make the Sauce: In a small saucepan, combine the sriracha, butter, honey, rice vinegar, and garlic. Cook over low heat, stirring, until smooth. Remove from heat and set aside.
Season the Chicken: Pat the drumsticks dry with paper towels. In a large bowl, season with black pepper, then sprinkle cornstarch evenly over the chicken. Toss until fully coated.
Grill the Drumsticks: Place chicken legs on the grill. Cover and cook, turning occasionally, for 25 to 30 minutes, or until the internal temperature reaches 175°F and the skin is crispy.
Glaze and Finish: Brush the sauce generously over the chicken during the last 5 minutes of grilling, flipping once to caramelize the glaze without burning.
Garnish and Serve: Remove from grill, sprinkle with chopped scallions, and serve hot.
While grilling delivers smoky, charred flavor, these chicken legs are versatile enough to prepare in several other ways depending on your schedule and kitchen tools. If you’re short on time, the air fryer gives you crispy skin in under 25 minutes. For a classic, hands-off approach, oven roasting ensures evenly cooked chicken with caramelized flavor. And if you’re looking for a true set-it-and-forget-it option, the slow cooker makes tender, juicy drumsticks that practically fall off the bone. Below, you’ll find step-by-step alternatives with adjusted times and temperatures for each method.
Prep Time: 10 minutesCook Time: 22–25 minutesTotal Time: 32–35 minutes
How to Make Chicken Legs in the Air Fryer
Prep Time: 10 minutes Cook Time: 45-50 minutesTotal Time: 55–60 minutes
How to Bake Chicken Legs in the Oven
Prep Time: 10 minutesCook Time: 3 to 4 hours on HIGH or 6 to 7 hours on LOWTotal Time: 3 to 7 hours (depending on setting)
How to Make Chicken Legs in a Slow Cooker
Use your favorite hot sauce or gochujang for a similar kick. Just be mindful that different hot sauces have different levels of sodium.
Apple cider vinegar works in a pinch. Just use about 1/2 tablespoon less.
Arrowroot powder or potato starch will crisp the skin just as well.
Swap the butter for olive oil or a vegan butter substitute.
Skip the sriracha and stir in a spoonful of smoked paprika instead.
These grilled chicken ideas go beyond the basics. Perfect for quick dinners, summer weekends, or feeding a crowd.
