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Chicken Legs in Oven Recipe

is a chef, food photographer, cookbook author and blogger.
Here he shares recipes, answers cooking questions and helps with cooking.

Here I present you my Low Carb Chicken Legs in Oven Recipe.

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!

1. Recipe Chicken Legs in Oven

Find the step by step tutorial below. Feel free to write me a comment or a cooking question via the comment function at the bottom of the page.

Chicken Legs with Salad

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

Servings 2
Calories 568
Total Time 40 Min.
Preparation Time 15 Min.
Cook Time 25 Min.

Instructions for chicken thighs from the oven.

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Chicken legs served with a salad
Chicken Legs in Oven Recipe Image © Thomas sixt


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

Preheat oven

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

Prepare chicken

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!

Season chicken

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.

Prepare dressing

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 salad

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.

Arrange and serve

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

Bon appetit!



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.


2. Nutritional Values

3. Shopping List for Chicken Legs in Oven

The most important points I will introduce to you first. You need the following ingredients and tools:


  • Chicken legs or chicken thighs
  • Salt, pepper,
  • garlic, curry, some sugar or stevia
  • Olive oil
  • Lemon
  • Coloured leaf salads
  • Cucumber, zucchini and mushrooms
  • Peanuts, cashews or almonds


  • Baking tray
  • Baking paper
  • Cutting board
  • Pastry brush
  • Chef’s knife
  • Salad bowlSalad servers

The next thing we want to look at is the preparation.

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

4. Prepare Chicken 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!

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!

The Madras curry powder is fruity and available in the “mild” version.  © 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.

Sauce Bernaise with chervil
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!

5. Prepare 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.

Place washed, wet lettuce leaves in the salad spinner
Place washed, wet lettuce leaves in the salad spinner

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:

Leaf salads at a glance, summer salad is delicious!
Leaf salads briefly explained, here is an overview.

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 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.

Dressing Tip from Chef Thomas Sixt

6. More Ideas

Comments, Cooking Questions and Answers

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