Prepare Chicken Legs in the Oven and serve with Salad as Low Carb Dish

Chicken legs served with a salad
Roasted chicken legs with salad, attractively arranged and served. Easy to cook low carb dish.

Hi, I am a German Chef and Food Photographer. The imparting of cooking knowledge is my great passion. Everyone can cook for himself and with this website I would like to contribute to its success. Cooking questions I answer you gladly at the end of the articles. Have fun and good luck!

Here I present you my LOW CARB recipe Chicken Legs in the Oven. Today we serve the juicy legs with a colourful leaf salad. The practical and simple preparation is almost without carbohydrates and fits perfectly into the diet plan. In addition to the recipe I have included a cooking video, so you can watch the most important information in advance. In this article you can learn everything important for a quick meal at a glance and let yourself be tempted to cook for yourself. Good luck!
Salmon with zucchini vegetables low carb
Low carb fish dish salmon with zucchini vegetables and cashews
The delicious low carb fish dish salmon with zucchini vegetables and cashew is introduced elsewhere! © Food Photographer Thomas Sixt

1. Your Shopping List and advance Infos

The most important points I will introduce to you first. You need the following ingredients and tools: Ingredients: Tools: The next thing we want to look at is the preparation.
chicken thighs
chicken legs difference chicken legs explained in the picture
Chicken thigh on the right and chicken leg in the picture below on the left. The leg is the upper part of the thigh. © Thomas Sixt Food Photographer

2. Prepare Chicken Legs from the Tray

First of all some important ideas for the successful preparation of poultry: The preparation: Then take care of the garlic. Here is my advice for handling the fresh super clove:
Please do not chop or press the peeled garlic! Pressed garlic becomes bitter and does not taste good!
Finely dice the garlic.
Cut the garlic into fine cubes.
Cut garlic into fine cubes, pressed garlic unfortunately tastes bitter! Put the garlic on a cutting board, then cut it into fine cubes with a knife. Now you can marinate the chicken legs: Spread some olive oil on the chicken legs with the pastry brush. Then season with salt, pepper, garlic and curry. But I almost forgot something!
Curry always needs something sweet! Season gently with brown sugar, a little Stevia or cover the legs with a thin thread of honey. In this way you give the legs a wonderful taste kick!
Madras curry powder
The Madras curry powder is fruity and available in the "mild" version. You can also put a spicy Cuuri powder on the table for your guests to make everyone happy.
Dishes with curry always tolerate a small sweet addition. We know this from the Indian kitchen and we want to pass this knowledge on to our clubs! © Food Photographer Thomas Sixt Now place the seasoned legs on the baking tray and baking paper in the oven.
Cooking time of chicken legs with garlic: 170°C hot air about 40 minutes.
Because of the garlic I reduce the temperature to the range of 170°C. Above that the garlic tends to burn. If you should prepare the legs without garlic, you can continue cooking in the range of about 200°C, the cooking time is then reduced by about 8-10 minutes.
marinated grilled chicken drumsticks taste delicious.
Chicken legs from the grill are marinated and a feast for the eyes and taste delicious.
I prepared these chicken legs without garlic and then put them on a serving tray :-). Try both variations: With or without garlic and discover the best seasoning for you!

3. Prepare the LOW CARB Side Dish

Today we have a wonderful salad as a side dish. If it has to go quickly, buy a colourful leaf salad and wash it briefly and spin dry.
Colorful lettuce in the salad spinner.
Colourful leaf salads in the salad spinner. Only dry lettuce accepts the salad marinade. Please also wash lettuce from the package briefly! If you have more time and leisure, you can buy unpacked whole lettuce, depending on the market supply. This should also be washed, spin-dry and plucked.
For the health and environment I recommend whole heads of lettuce. These are untreated and unpackaged.
Here is a small overview of the salad varieties:
Examples of seasonal ingredients Salad and herbs
Examples of seasonal ingredients Salad and herbs
Supplement the leaf salad with vegetables: zucchini and carrots, celery and mushrooms make a great salad. Cut the vegetables into fine strips so that the marinade is better absorbed by the salad.
Finely grate the vegetables with the food processor.
Finely grate or grate the vegetables.
Finely grate or grate the vegetables. Vegetable strips go wonderfully with salad. Oh, we still need the salad dressing…
Simple low carb salad dressing: Mix lemon juice, salt, pepper, some stevia and add olive oil.

4. Cooking Video

The cooking video shows you exemplary the preparation and another variation with a Mediterranean ingredient!

5. Recipe Chicken Legs from the Oven with Salad

Chicken Legs with Salad Low Carb

Fast low carb dish, cooked, photographed, filmed and written down by professional chef Thomas Sixt.

Servings 2 Personen
Calories 568
Total Time 40 Min.
Preparing chicken thighs in the oven, that’s what this recipes article deals with with cooking video and many tips. I present different marinades, give information about the cooking times of chicken legs and the salad and vegetable variations. Practical, simple and delicious, these chicken thighs always work!

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Chicken legs served with a salad
Roasted chicken legs with salad, attractively arranged and served. Easy to cook low carb dish.

Preparation Time

15 Min.

Cook Time

25 Min.


Chicken thighs and marinade

2-4 pc chicken legs (Whole chicken thighs!)
1 tbs Olive oil
1 pc Garlic clove (I like to use young garlic)
6 pinches Salt
2-4 pinches Pepper
1 tsp curry
4 pinches brown sugar (or Stevia)


1 pc Lemon
3 tbs oliv oil
2 pinches Salt
2 pinches Pepper
1 tsp Sugar (oder Stevia)
2-4 portions lettuce
1 pc cucumber
1 pc Zucchini
15 pc Mushrooms
1-2 tbs cashew nuts (or almonds or peanuts)


Baking sheet
Baking sheet

Prepare a baking tray and cover with baking paper. Preheat the oven at hot air stage 200-220° Celsius.

chicken thighs
chicken legs difference chicken legs explained in the picture

Wash the chicken thighs and dry with kitchen paper. Place the chicken pieces with the skin facing upwards on the baking paper.

Madras curry powder
Absolutely spices in the erotic kitchen use. That's how taste and pepp come into the matter!

Brush the chicken skin with olive oil, finely dice the garlic and sprinkle on the chicken, season the chicken pieces with salt, pepper, a little sugar and curry. Put the baking tray in the oven and reduce the temperature to 180°C, the cooking time is about 40 minutes.

Squeeze lemon
Lemon half on a lemon squeezer.

Squeeze the lemon, mix with salt, pepper and stevia and leave to stand for a short time. The spices should dissolve. Stir in the olive oil and make a creamy dressing. You can add mustard to the dressing!

Salad in the salad spinner
You can add leaf salads washed and spun dry as an ingredient.

Wash the salad and spin dry, cut or grate the vegetables and place in a bowl to marinate.

Chicken legs served with a salad
Roasted chicken legs with salad, attractively arranged and served. Easy to cook low carb dish.

Put the chicken pieces on the plate, marinate and arrange the salad, decorate with nuts and serve. Bon appetit!


6. Professional Cooking Tips

If you want it to go faster, then cut the chicken legs at the joint once. The cooking time is then reduced by about 10 minutes.

Always marinate the salad just before serving, so that the salad is crisp when served!

I do not distinguish between thighs or legs in this recipe, the legs are the upper part of the thighs.

You can replace the sugar with maple syrup, honey, agave syrup or birch sugar. Syrup can be dosed very well as a thin thread.

7. Calories and Nutritional Values

Comments, Cooking Questions and Answers

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