Sweet and Sticky Chicken Drumsticks

Cure your craving for sticky, drippy, kickin’ barbecue sauced chicken! This thick sauce is yummy on pork, fish, beef, tofu, even grilled veggies…and of course chicken.

Healthy. Low sugar. Drippy with sauce: Sweet and Sticky Chicken Drumsticks | @tspcurry

It’s all about the sauce, baby!

I was craving sweet, sticky sauce dripping off of a hand-held barbecued hunk of meat >> And this is it.

Because it’s got good contrasts: Sweet yet tart. Spicy yet mellow. Smokey yet fruity.

Plus it was totally a winner with my kids.

Not only did they like the sauce, but chicken drumsticks – or drummies – are perfect kid-pleasers. They are: 1) Fun to eat 2) A snap to prep – even for kids – because the skin is much easier to remove than that on chicken breasts or thighs.

Now about that sticky, sweet, flavor-bomb sauce…of course, it has to be healthy:

  • Lower in sugar
  • Lower in sodium
  • Nutrient-rich

Just what you're craving! Sweet and Sticky Chicken Drumsticks | @tspcurry

And you should be about to just throw it together with basic ingredients from your pantry – or if you’re missing one or two things, you could absolutely mix it up a bit. Except, don’t skip the chia seeds; they:

  • Add crispy texture to the outside of the chicken – Since you remove the skin to cut away most of the saturated fat, you also remove the crispy texture from the skin. The chia is a healthy replacement.
  • Thicken the sauce – It would be very sad if all the yummy sauce slid right off the meat; the chia helps keep the sauce in place.
  • Add good nutrition – Chia seeds are packed with the plant form of healthy omega-3 fats.

I’m happy to admit, this sauce is rather a revelation. You won’t be able to stop ‘tasting it’ as you stir it up!  Cure your craving for kickin' barbecue sauced chicken: Sweet and Sticky Chicken Drumsticks via @TspCurry Click To Tweet

So brush on the sauce – and cure your craving for sticky, drippy, kickin’ barbecue sauced chicken. I did.

Print

Sweet and Sticky Chicken Drumsticks

Cure your craving for sticky, drippy, kickin’ barbecue sauced chicken! This thick sauce would be yummy on pork, fish, beef, tofu, even grilled veggies…and of course chicken.

  • Yield: 1 1/4 cups 1x

Ingredients

Scale
  • 1 tablespoon chia seeds
  • 3 cloves minced garlic
  • 2 tablespoons fresh orange juice from 1/2 orange
  • 3 tablespoons brown sugar
  • 3 tablespoons molasses
  • 1 tablespoon honey
  • 1/4 cup cider vinegar
  • 1/2 cup homemade ketchup (Honey Cinnamon flavor – or regular ketchup)
  • 1/2 teaspoon adobo sauce from a can of chipotle chilies (optional)
  • Freshly ground pepper to taste
  • 8 chicken drumsticks – about 2 pounds

Instructions

  1. Place chia seeds in mini-food processor (or blender) and process until fine – a few un-ground seeds are fine.
  2. Place chia seeds and all other ingredients except chicken in medium pan and combine. Heat over medium-high heat until boiling. Turn heat down to medium-low and simmer 10 minutes. Divide sauce in half into two small bowls.
  3. Coat broiler pan with cooking spray. Brush chicken with sauce from bowl #1 and place on broiler pan. (Keep other #2 bowl of sauce reserved for serving.) Broil chicken on one side for 5 minutes. Turn chicken, brush with additional sauce. Broil for 5 minutes more. Turn oven on to 400-degrees and cook chicken for about 5-8 minutes more until cooked through.

Notes

These drumsticks would also be delicious grilled.

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We’re Serena & Deanna, two dietitians who love food as much as you do!  

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