Budget Chicken Drumstick Meal Prep
Crispy baked chicken drumsticks with rice and veggies for under $1.50 per serving. The cheapest high-protein meal prep for college budgets.
PROTEIN 38g
CALORIES 450
P:E RATIO 8.4
TIME 50m
YIELD 5
P:E 8.4
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
10 chicken drumsticks (about 3 lbs) 38G PROTEIN
2 tbsp olive oil FLAVOR
1 tbsp smoked paprika FLAVOR
1 tsp garlic powder FLAVOR
1 tsp onion powder FLAVOR
1/2 tsp cumin FLAVOR
1 tsp salt FLAVOR
1/2 tsp black pepper FLAVOR
3 cups cooked white rice CARB BASE
1 lb frozen green beans or broccoli HIGH FIBER
Hot sauce or BBQ sauce for serving FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 5 days. Drumsticks hold up incredibly well for meal prep.
- Batching: Drumsticks are the cheapest cut of chicken — often under $1/lb. Buy the family pack.
- Reheat: Microwave for 2 minutes. For crispy skin, reheat in a 400°F oven for 10 minutes.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 425°F. Line a sheet pan with foil and place a wire rack on top (or just use foil).
02
HIGH HEAT SEAR
Pat drumsticks dry with paper towels.
03
THE MACRO PREP
Mix paprika, garlic powder, onion powder, cumin, salt, and pepper in a small bowl.
04
THE MACRO PREP
Toss drumsticks with olive oil, then coat evenly with the spice mix.
05
STEP 5
Arrange on the rack in a single layer. Bake for 35-40 minutes, flipping once at 20 minutes, until skin is crispy and internal temp is 185°F.
06
STEP 6
While drumsticks bake, cook rice and steam frozen vegetables.
07
STEP 7
Divide into 5 containers: 2 drumsticks, rice, and veggies per serving.