By Mayo Clinic Staff

Dietitian's tip:

Make sure to leave enough time for the chicken to marinate. And if you don't have buttermilk, you can make a sour milk substitute. Mix 1 tablespoon lemon juice or 1 tablespoon vinegar with 1 cup milk.

Number of servings

Serves 5
  1. Weight management
  2. Healthy-carb
  3. Diabetes meal plan


  1. 1/2 cup low-fat buttermilk
  2. /4 cup Dijon mustard (get a product with low or no sodium to lower sodium in the recipe)
  3. 3 cloves garlic, minced
  4. 1 teaspoon hot sauce
  5. 10 legs, skin removed (trimmed drumsticks)
  6. Olive oil cooking spray
  7. 1/2 cup whole-wheat flour
  8. 1/4 cup ground flaxseed
  9. 1 1/2 teaspoons paprika
  10. 1 teaspoon dried thyme
  11. 1 teaspoon baking powder
  12. 2 tablespoons chopped fresh sage
  13. Freshly ground pepper, to taste


Preheat oven to 425 F.

To make the marinade:

In a gallon-sized sealable plastic bag or container, combine the buttermilk, mustard, garlic and hot sauce. Mix until well blended.

Add chicken, seal the bag and turn to coat.

Let chicken marinate in the refrigerator for at least 30 minutes or up to 8 hours.

To make the chicken:

Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

In a gallon-sized sealable plastic bag, place flour, ground flaxseed, paprika, thyme, baking powder, sage and pepper and mix until well blended.

Remove chicken legs from marinade. Place 1 or 2 pieces of chicken at a time in the bag containing the flour mixture and shake to coat.

Shake off excess flour and place the chicken on the prepared rack. Throw away any leftover flour mixture and marinade.

Spray the chicken pieces with cooking spray.

Bake the chicken until it is golden brown and the internal temperature is 165 F, about 40-50 minutes.

Nutritional analysis per serving

Serving size: 2 legs

  • Calories 314
  • Total carbohydrate 13 g
  • Total sugars 2 g
  • Added sugars 0 g
  • Dietary fiber 3 g
  • Protein 37 g
  • Total fat 11 g
  • Saturated fat 2.5 g
  • Trans fat 0 g
  • Monounsaturated fat 3.5 g
  • Polyunsaturated fat 3.5 g
  • Cholesterol 102 mg
  • Sodium 532 mg
  • Potassium 436 mg
  • Calcium 131 mg
  • Magnesium 35 mg
  • Vitamin D 6 IU
  • Iron 3 mg

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

May 08, 2024