What are drumsticks?
Drumsticks are the lower part of a chicken’s leg. They consist of the thigh and drumstick bone surrounded by meat. Chicken drumsticks are an excellent source of protein and make a tasty, juicy addition to many meals. They can be prepared in a variety of ways – baked, grilled, sautéed or fried. Their versatility makes them a popular choice for meal prepping.
Nutritional profile of chicken drumsticks
Here is an overview of the nutritional profile of chicken drumsticks:
| Nutrient | Amount per 3 oz serving |
|---|---|
| Calories | 184 |
| Protein | 18g |
| Fat | 12g |
| Carbohydrates | 0g |
| Vitamin B6 | 0.5mg |
| Niacin | 4.5mg |
| Selenium | 22.8mcg |
| Iron | 1mg |
As you can see, chicken drumsticks provide a good amount of protein, B vitamins, selenium and iron. They are low in carbohydrates and high in monounsaturated fats.
Benefits of using drumsticks for meal prep
Here are some of the key benefits of using drumsticks for meal prepping:
Nutritious
As shown above, drumsticks provide high-quality protein, B vitamins, selenium and iron. Having nutritious ready-to-go meals supports a healthy lifestyle.
Satisfying
The juiciness and flavor of drumsticks makes them very satisfying. This can help prevent snacking on unhealthy foods between meals.
Versatile
Drumsticks can be used in many types of cuisine – American, Asian, Mediterranean, etc. You can pair them with grains, roasted veggies, salad greens, and more. Their versatility lends itself well to meal planning.
Easy to cook
Drumsticks require minimal prep. All you need to do is season them before roasting or grilling. Compared to chicken breasts which can dry out, drumsticks generally stay juicy and tender.
Freezer-friendly
Cooked drumsticks freeze well for up to 3 months. You can cook a large batch then divide into individual portions to reheat as needed.
Budget-friendly
Chicken drumsticks are one of the most affordable cuts of chicken. Buying them in bulk can help keep your meal prepping costs low.
Tasty ways to use drumsticks for meal prep
Here are some delicious meal prep recipe ideas that use chicken drumsticks:
Greek chicken drumsticks
– Marinate drumsticks in a mixture of olive oil, lemon juice, oregano, garlic and salt/pepper
– Roast at 400°F for 40-45 minutes until cooked through
– Serve with tzatziki sauce, salad greens, tomato, cucumber, onion, feta cheese
Jerk chicken drumsticks
– Rub drumsticks with a Caribbean jerk seasoning blend
– Grill for 20-30 minutes, turning occasionally
– Serve with mango salsa, roasted sweet potatoes, and sliced avocado
Honey mustard chicken drumsticks
– Toss drumsticks in a honey mustard sauce (honey, mustard, garlic)
– Bake at 375°F for 35-40 minutes
– Serve with roasted broccoli and quinoa or brown rice
BBQ chicken drumsticks
– Brush drumsticks with your favorite bbq sauce
– Grill over medium heat for 25-35 minutes, frequently brushing on more sauce
– Serve with coleslaw, corn on the cob, baked beans
Coconut curry chicken drumsticks
– Sauté drumsticks in a pan with coconut oil, curry powder, garlic, ginger
– Add coconut milk and simmer until cooked through
– Serve over cauliflower rice with chopped scallions
Buffalo chicken drumsticks
– Toss cooked drumsticks in buffalo wing sauce (butter, hot sauce, vinegar)
– Bake 10 minutes to coat the outside
– Serve with celery sticks and blue cheese dressing
Tips for prepping drumsticks
Follow these tips to get the most out of using drumsticks for meal prepping:
Buy in bulk
Purchase family packs of drumsticks when they are on sale. Break them down into individual portions and freeze what you won’t use right away.
Season generously
Drumsticks benefit from bold, robust seasoning. Don’t be shy with herbs, spices, sauces and rubs. Apply the seasoning directly under the skin.
Par-cook then finish later
You can partially pre-cook drumsticks (poach, sear, roast 10 minutes) until just underdone. Let cool completely then freeze. Thaw and finish cooking as needed.
Use the right cooking method
Grilling, baking and broiling are great ways to cook drumsticks without adding extra fat. Deep frying should be limited due to high calorie content.
Keep food safety in mind
Always thaw frozen drumsticks in the refrigerator, not on the counter. And don’t keep cooked drumsticks in the fridge for longer than 3-4 days.
Are there any downsides to using drumsticks for meal prep?
Chicken drumsticks do have a few potential downsides:
Can be messy to eat
With the small bones and cartilage, drumsticks do require a bit more work to eat neatly than a chicken breast. Keeping wet wipes on hand can help.
Higher in calories/fat than breast meat
The thigh meat contains more fat than the breast, so drumsticks are slightly higher in calories and fat. For some diet plans like keto this can be beneficial though.
Potential for undercooking
The awkward shape means the inner thigh joint can be undercooked if the drumsticks aren’t cooked to a high enough temperature. Use a meat thermometer to confirm doneness.
Bone-in chicken requires more prep
You’ll need to properly trim and portion drumsticks. Bones also take up space in the freezer compared to boneless chicken breast.
Can dry out if overcooked
The lean thigh meat over the bone is prone to drying out. Don’t overcook, and if reheating pre-cooked drumsticks, add moisture.
Conclusion
Chicken drumsticks can be an extremely convenient, budget-friendly and healthy choice for meal prepping. Their protein content andbold flavor make them satisfying. Drumsticks offer versatility to be used in diverse recipes. With a few preparation strategies, the pitfalls of dryness, messiness and undercooking can be avoided. Though they require a bit more hands-on work than a boneless, skinless chicken breast, chicken drumsticks provide a nutritious and tasty way to meet your weekly meal prep protein needs.