Skinny Hot and Spicy Chicken Legs



You’re going to love these titillating legs.  Think spices of hot wings, fried chicken and barbecue chicken all in one!  I’ve made them skinny by removing all the skin before coating and frying in a small amount of olive oil.  These chicken legs are prepared in three steps.  First, coating the chicken in a well seasoned flour mixture and refrigerating them.  Next, lightly frying the legs and finally smothering with bbq sauce and baking them. Sounds like a lot of work, but really isn’t. Each leg has 166 calories, 3 grams of fat and 5 Weight Watchers SmartPoints.

Prep Time: 20 minutes
Cook and Bake Time: 50 minutes
Refrigerator Time: 20 minutes


1 cup all-purpose flour

1 teaspoon chili powder

1 teaspoon garlic powder

1 teaspoon onion powder

¼-½ teaspoon cayenne pepper to taste, for desired amount of spice

12 chicken legs, skin removed, see shopping

Cooking spray, we like olive oil spray

1 tablespoon olive oil

1 cup barbecue sauce, I like Sweet Baby Rays, see shopping tip

2-3 tablespoonx hot sauce, to taste


1. Add flour and all dry seasonings to a plastic bag.  Place chicken legs in bag and seal.  Shake well to coat.  Refrigerate in plastic bag for at least 20 minutes.  Can be stored in the fridge for several hours.

2. Preheat oven to 375 degrees.  Coat a large, nonstick pan with cooking spray.  Heat olive oil in pan.  Add all chicken legs to pan and fry on each side for about 3 minutes, until browned.

3. Line a baking pan or cookie sheet with foil.  Place browned legs on pan.

4. In a small bowl, combine barbecue sauce and hot sauce, to taste.  Add browned legs and coat well.

5.  Place legs on the foil lined pan and bake in oven for 40 minutes.

Makes 12 legs  (you might want to serve 1-2 legs per serving, depending on what else you’re serving with them)

Healthy Benefit

Skinless chicken is packed with protein.  It’s loaded with vitamins and nutrients, such as niacin, B6, B12, vitamin D, iron and zinc.

Shopping Tip

Most supermarket’s carry Sweet Baby Ray’s barbecue sauce. Or use your favorite bbq sauce.


Weight Watchers SmartPoints 5
Weight Watchers POINT PLUS 4
Weight Watchers (old points) 3

SKINNY FACTS: for 1 chicken leg
166 calories, 3g fat, 1g sat. fat, 14g protein, 20g carbs, 1g fiber, 266mg sodium, 11g sugar

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13 Responses to “Skinny Hot and Spicy Chicken Legs”

  1. Bobbi's Kozy Kitchen Says:

    These chicken legs sound amazing!!! I will be trying them for sure 🙂 thanks so much for sharing on Manic Monday!

  2. admin Says:

    Hope you enjoy these Bobbi. Thanks so much for hosting Manic Monday each week, especially on a holiday!

  3. Bobbi's Kozy Kitchen Says:

    Hey hun 🙂 you are featured on today’s Manic Monday

  4. admin Says:

    Wow Bobbi…Thanks so much for featuring my recipe, Skinny Hot and Spicy Chicken Legs! Thanks for hosting such fun Mondays on your link party, Manic Monday- With best wishes, Nancy

  5. Erin Says:

    These look like just what I need. Chicken legs are always the best part for me. And this makes them look soooooo delicious.

    Erin –

  6. admin Says:

    Hope you like them Erin…Thanks for stopping by!

  7. Linda Says:

    I have some boneless skinless thighs will they work for this recipe.

  8. admin Says:

    Linda, It should work great. The bake time will be less. Try 30 minutes and check to see the chicken is cooked through. You could always add a little more time, if needed.
    My best,

  9. KP Kwan Says:

    Hi Nancy,

    Will it be better to put on a baking rack so that oil will drip off from the chicken? (Thinking of doing that way and healthier )

    KP Kwan

  10. admin Says:

    There’s not much fat since the skin is removed from the chicken legs before they are cook. That said, you could still bake them on a rack, if you want, KP.
    My best,

  11. KP Kwan Says:

    Thank you Nancy.

  12. Anita Says:

    I used chicken breasts instead of legs – we don’t like dark meat. It was stupendous

  13. admin Says:

    I’m so happy to hear you loved it, Anita!
    My best,

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