Crispy baked chicken legs

Dietician's Tip

If you don't have buttermilk, you can make sour milk by mixing 1 tablespoon lemon juice or vinegar with 1 cup milk. You'll have more than enough for this recipe.


  • 1/2 cup low-fat buttermilk
  • 1/4 cup Dijon mustard
  • 3 cloves garlic, minced
  • 1 teaspoon hot sauce
  • 10 legs, skin removed (trimmed drumsticks)
  • Olive oil cooking spray
  • 1/2 cup whole-wheat flour
  • 1/4 cup ground flaxseed
  • 1 1/2 teaspoons paprika
  • 1 teaspoon dried thyme
  • 1 teaspoon baking powder
  • 2 tablespoons chopped fresh sage
  • Freshly ground pepper, to taste


Heat oven to 425 F.

Add buttermilk, mustard, garlic and hot sauce into a gallon-size sealable plastic bag and mix until well-blended. Add chicken, seal the bag and turn to coat. Let chicken marinate in the refrigerator for at least 30 minutes or up to 8 hours.

Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

Place flour, ground flaxseed, paprika, thyme, baking powder, sage and pepper in a gallon-size sealable plastic bag and mix until well-blended. Remove chicken legs from marinade. Place one or two pieces of chicken at a time in the bag containing the flour mixture and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.

Bake the chicken until it is golden brown and the internal temperature is 165 F, about 40 to 50 minutes.

Serving Information

Serves 5

Nutritional analysis per serving

Calories: 306
Total carbohydrate: 11 g
Dietary fiber: 3 g
Monounsaturated fat: 3 g
Protein: 43 g
Saturated fat: 2 g
Serving size: 2 legs
Sodium: 548 mg
Total fat: 10 g

DASH Eating Plan Servings

Grains and grain products: 1/2
Meats, poultry and fish: 5

Diabetes Meal Plan Choices

Meat and meat substitutes: 5
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Protein and dairy: 2 1/2

Last Updated Mar 15, 2016

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