Healthy Bar-Style Buffalo Drumsticks – Baked, Paleo & Keto-Friendly

There is NOTHING I love more than nailing a healthy version of a classically ‘unhealthy’ food. And when it comes to buffalo wings & drumsticks I had my work cut out for me – they’re typically deep-fried in vegetable oil, breaded, and covered in a sugary sauce – not exactly Elyse-Wellness-Approved ya know?

When I first made this healthy version of the classic bar-style buffalo wings, my boyfriend could not believe they were actually healthy – which is the ULTIMATE way I know I’ve nailed a recipe. He’s already requested them for football season, which again, says A LOT.

These drumsticks are baked (not fried), only use a little bit of healthy oil, paleo breading, and have ZERO sugar – but they do NOT taste like it. They’re juicy, flavorful as hell, spicy, and the crispy breading totally makes you think they were deep-fried.

The first secret is in the cooking method – cooking the drumsticks 80% through, THEN adding the sauce, and then baking some more so the sauce really absorbs into the breading, giving you that ‘fried’ texture.

The second secret is in the sauce itself. Holy hell am I OBSESSED with this sauce. I ordered it off Amazon after seeing a couple of friends post about it on the ‘gram, and once I tried it, and I immediately ordered 3 more bottles. It’s totally paleo and keto-friendly, has simple ingredients, no sugar, and somehow tastes INCREDIBLE. The ‘medium’ is the perfect amount of heat for me (and I like spice), but they also make a ‘mild’ or a ‘hot’ version if you REALLY like heat.

the BEST buffalo sauce – trust me – you need this in your life

Even though there aren’t any sporting events on TV right now, these make a great appetizer for binging your favorite show, or even an easy dinner when you feel like eating something that tastes indulgent, but is still totally good for you. We’ve made these for a lazy Friday dinner several times this quarantine (I’m usually very full off 3-4 drumsticks, and the boyfriend can easily eat 6-7 so it works out)

WHAT YOU NEED 

(serves 2-3)

• 10 organic chicken drumsticks (I get mine from Trader Joe’s – a pack of 5 is usually only ~$3!)
• 1/4 – 1/2 cup The New Primal Medium Buffalo Sauce (or your favorite buffalo sauce)
• 1 tbsp avocado oil (olive oil also works)
• For the “breading”*
  • 5 tbsp almond flour
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1 tsp pepper

*Depending on the size of your drumsticks, you may need to double the ‘breading’. Conventional drumsticks tend to be larger than organic / pasture-raised chickens

HOW TO MAKE THEM

1. Preheat oven to 425°F, and set out a baking sheet with a wire baking rack on top (this is key for letting the heat get under & all around the drumsticks to get give them that crispy ‘fried’ feeling)

2. In a large bowl, combine almond flour & spices. In a separate bowl, coat drumsticks in oil (you want just enough oil to give the flour mixture something to stick to), then one by one, roll the oiled drumsticks in the flour mixture. Once coated, place on the wire rack on the baking sheet (see image below)

3. Bake coated at 425°F for 40 minutes

4. At 40 minutes, remove from the oven, and using tongs place drumsticks in a large bowl – toss in 1/4 -1/2 cup buffalo sauce (depending on how spicy / how saucy you like them)

5. Place the dressed drumsticks back on the wire rack and bake for an additional 10 minutes at 425°F

6. After the 10 minutes, set the oven to ‘broil’ for 5 additional minutes to crisp up

7. Remove and serve! I love having these with carrot & cucumber sticks (bar-style ya know) and some paleo ranch dressing

breaded drumsticks about to go in the oven

Like I said, I LOVE creating healthy versions of classically ‘unhealthy’ foods – anything you want me to tackle next? Let me know!