Low Sodium Grilled Chicken Drumsticks with Dry Rub Recipe
This low sodium grilled chicken drumsticks recipe is a great summertime grilling recipe, with juicy chicken legs coated in a salt-free dry rub of spices. It’s smoky and flavorful with no salt added!
One of our favorite grilling recipes, you can make the best grilled chicken legs in less than 30 minutes from start to finish. See our step-by-step photos below and grill along with us today!
Want more low sodium grilling recipes? Try our low sodium brick chicken, low sodium grilled pork chops, and our favorite low sodium grilled salmon.
We grill all year long (yes, even when it’s snowing!) and chicken drumsticks are one of our favorites! This great recipe skips the sauces and uses a salt-free dry rub to flavor the chicken. It’s smoky, sweet, spicy, and SO good!
This recipe was featured a few months ago in our newsletter: The Low Sodium Scoop! This one was an exclusive recipe for our paid members on the Double Scoop – get an additional weekly low sodium recipe, just like this!
Start by tossing your chicken with the dry spice rub, and grilling them until they are crispy and brown. They go great with low sodium coleslaw, low sodium macaroni salad, or some grilled low sodium Mexican street corn for an extra tasty side!
Notes from Our Low Sodium Kitchen
- These low sodium drumsticks are meaty, hearty, juicy, and SO good!
- They have a wonderful sweet & smoky salt-free dry rub.
- A great BBQ favorite you can grill up all year.
- Ready in less than 30 minutes!
- Grillmasters of any skill level can make these drumsticks by following along with our step-by-step photos below.
Ingredients You’ll Need
Be sure to visit the recipe card below to see the full ingredient amounts and directions!
The star of this recipe is chicken drumsticks! We love using chicken drumsticks because they are inexpensive and great finger food. When buying drumsticks or any variety of chicken be sure to look for ones with a nutrition label so you can make sure there are no added preservatives or sodium solutions in your meat.
The tasty salt-free dry rub is made with chili powder, garlic powder, onion powder, smoked paprika, brown sugar, and oregano. It has a great sweet and smoky flavor!
We also drizzle a little olive oil to help the spices stick to the chicken and finish the drumsticks with some fresh lemon juice for a citrusy flavor!
Additions and Substitutions
If you don’t have smoked paprika you can use regular paprika or a dried chipotle chili pepper.
The lemon juice at the end isn’t totally necessary for this dish, but it’s a nice addition!
And you can try this recipe with other cuts of chicken! We have a great low sodium grilled chicken breast recipe, but you can try this with wings or chicken tenders too.
Step-By-Step Photos & Directions
Step 1: Preheat the grill to medium heat – between 375 to 400 degrees Fahrenheit.
Step 2: Place the chicken drumsticks in a large mixing bowl and pat them dry with a paper towel.
Step 3: Add in the spices: chili powder, garlic powder, onion powder, brown sugar, smoked paprika, and oregano.
Step 4: Toss the chicken in with the spices and oil until they are well coated.
Step 5: Place the chicken on the grill, and grill over medium heat for 15 to 25 minutes, turning every 5 to 7 minutes, until the skin is golden brown and lightly charred.
Step 6: When the chicken is close to done, use a meat thermometer to check that the thickest part of each drumstick reaches an internal temperature of 165 degrees Fahrenheit before enjoying.
Step 7: Serve hot, with a little fresh lemon juice, and enjoy!
Recipe FAQs
Our low sodium chicken drumsticks recipe has 138mg sodium per 2 drumstick serving, as we use a salt free dry rub and no added salt. If you order grilled chicken legs from a restaurant, please check with your server before enjoying as the sodium content will vary based on ingredients used in their kitchen.
Yes you can make the spice rub ahead of time as it is easy to prep and store before using. You can also coat the chicken in the spice rub up to two hours before grilling.
If you have leftover drumsticks store them in an airtight container and refrigerate for up to three days.
Expert Tips
- You can easily double or triple this recipe if you are cooking for a crowd!
- You can try making this recipe with any cut of chicken it doesn’t have to be drumsticks… chicken breasts, chicken wings, or full chicken legs would also work well!
- Feel free to add in cayenne pepper or red chili flakes into the dry rub if you like spicier drumsticks!
More Low Sodium BBQ Recipes
- Low Sodium Cedar Plank Salmon Recipe
- Low Sodium Grilled Halibut Recipe
- The best Low Sodium BBQ Sauce Recipe
- Low Sodium Grilled Vegetables Recipe
- Low Sodium Steak Recipe (No Salt Added)
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Low Sodium Grilled Chicken Drumsticks with Dry Rub
Equipment
- Grill
Ingredients
- 3 lbs chicken drumsticks
- 2 tablespoons olive oil
- 1 tablespoon chili powder
- 1 tablespoon onion powder
- 1 tablespoon garlic powder
- 1 teaspoon brown sugar
- 1 teaspoon smoked paprika
- 1 teaspoon oregano
- 1 lemon cut into wedges, for serving
Instructions
- Preheat the grill to medium heat (about 375 to 400 degrees Fahrenheit) and lightly oil the grates to prevent the chicken from sticking.
- Place the chicken drumsticks in a large mixing bowl, pat them dry with a paper towel.
- Add in the spices: chili powder, garlic powder, onion powder, brown sugar, smoked paprika, and oregano.
- Toss the chicken in with the spices and oil until they are well coated.
- Place the chicken on the grill, and grill over medium heat for 15 to 25 minutes, turning every 5 to 7 minutes, until the skin is golden brown and lightly charred.
- When the chicken is close to done. Use a meat thermometer to check that the thickest part of each drumstick reaches an internal temperature of 165 degrees Fahrenheit before enjoying.
- Serve hot, with a little fresh lemon juice, and enjoy!
Notes
- Make sure your chili powder has no added salt (we use this one). I have seen a few varieties lately where salt is included so be sure to check your labels!
- You can easily double or triple this recipe if you are cooking for a crowd!
- You can try making this recipe with any cut of chicken it doesn’t have to be drumsticks… chicken breasts, chicken wings, or full chicken legs would also work well!
- Feel free to add in cayenne pepper or red chili flakes into the dry rub if you like spicier drumsticks!
Nutrition estimate (for 1 serving)
*Please note, all nutrition content is estimated based on the ingredients we used in our kitchen. It will vary based on your ingredients. Always check your nutrition labels to verify your nutrition content and sodium amounts.
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