meal prep baked bbq chicken legs in the oven for weekly lunches
If you’re looking to simplify your weekly meal prep while enjoying delicious and satisfying lunches, you’ve come to the right place. These baked BBQ chicken legs are not only easy to prepare but are also packed with flavor. Perfectly seasoned and baked to perfection, they make for a great base for various lunches throughout the week. Paired with your favorite sides, these chicken legs can transform your meal prep routine and keep your taste buds happy.
Prep Time:
10 minutes
Cook Time:
45 minutes
Total Time:
55 minutes
Servings:
4 servings
Ingredients:
- 8 chicken legs (drumsticks)
- 1 cup BBQ sauce (your favorite brand)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon apple cider vinegar (optional, for tang)
- Fresh herbs for garnish (parsley or cilantro)
Instructions:
- Preheat the oven to 400°F (200°C). Line a baking sheet with aluminum foil or parchment paper for easy cleanup.
- In a large mixing bowl, combine the olive oil, garlic powder, onion powder, smoked paprika, salt, and black pepper. Mix well to form a marinade.
- Add the chicken legs to the bowl and toss until each piece is well coated with the marinade.
- Place the chicken legs on the prepared baking sheet, ensuring they are spaced apart to allow even cooking.
- Bake in the preheated oven for 30 minutes.
- After 30 minutes, remove the chicken from the oven and brush each leg generously with BBQ sauce.
- Return the chicken to the oven and bake for an additional 15 minutes, or until the internal temperature reaches 165°F (74°C) and the skin is caramelized.
- For a charred effect, broil the chicken on high for 2-3 minutes, keeping a close eye to prevent burning.
- Once done, remove the chicken from the oven and let it rest for 5 minutes.
- Garnish with fresh herbs before serving or storing for meal prep.
These baked BBQ chicken legs are not only delicious but also versatile. They can be served with a variety of sides, making them perfect for meal prepping. Consider pairing them with roasted vegetables, quinoa, or a fresh salad for a balanced lunch.
Meal Prep Tips
Meal prepping can save you time and money while ensuring you have healthy meals ready to go. Here are some tips to get the most out of your baked BBQ chicken legs:
- Batch Cooking: Cook a double batch of these chicken legs. Store half in the refrigerator for the week and freeze the other half for later.
- Storage: Store the chicken legs in an airtight container for up to 4 days in the refrigerator. If freezing, wrap them tightly in plastic wrap and then in aluminum foil.
- Reheating: Reheat chicken legs in the oven at 350°F (175°C) for 15-20 minutes or until heated through. You can also use the microwave, but the oven will keep the skin crispy.
- Versatile Sides: Prepare a variety of sides that can be mixed and matched throughout the week. Think roasted sweet potatoes, steamed broccoli, or a simple rice pilaf.
Healthy Variations
If you’re looking to make your meal prep even healthier, consider these variations:
- Skinless Chicken Legs: Use skinless chicken legs to reduce the fat content. The marinade will still provide great flavor.
- Low-Sugar BBQ Sauce: Opt for a low-sugar or homemade BBQ sauce to cut down on added sugars.
- Spice It Up: Add cayenne pepper or your favorite hot sauce to the marinade for a spicy kick.
Serving Suggestions
These BBQ chicken legs can be served in numerous ways:
- With Salad: Serve on a bed of mixed greens with cherry tomatoes, cucumbers, and a light vinaigrette.
- In Wraps: Shred the chicken and use it in wraps with lettuce, avocado, and your favorite dressing.
- On Rice: Serve over brown rice or quinoa with steamed vegetables for a filling meal.
FAQ
Can I use a different type of chicken?
Yes! You can use chicken thighs or wings. Adjust the cooking time accordingly, as different cuts may require more or less time.
How do I know when the chicken is fully cooked?
The best way to check is by using a meat thermometer. The internal temperature should reach 165°F (74°C).
Can I marinate the chicken overnight?
Absolutely! Marinating overnight will enhance the flavor even more. Just ensure to store it in the refrigerator.
What can I do with leftover BBQ chicken legs?
Shred the chicken and use it in tacos, sandwiches, or add it to soups for a quick and easy meal.
In conclusion, meal prep baked BBQ chicken legs in the oven are a fantastic option for your weekly lunches. With their delicious flavor and versatility, you’ll find yourself looking forward to each meal. Whether you’re a busy professional or a parent juggling multiple schedules, these chicken legs will make your life easier and tastier. So roll up your sleeves, get cooking, and enjoy the convenience of delicious meal prep!
