Skinny Hot and Spicy Chicken Legs


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 the skin before coating and frying in a small amount of olive oil.  These chicken legs are prepared in three steps. First, the chicken is coated in a well-seasoned flour mixture and refrigerated. Next, the legs are lightly fried and finally smothered with bbq sauce and baked. Sounds like a lot of work, but it really isn’t. Each yummy leg has 166 calories and 3 grams of fat.
Prep Time 20 minutes
Cook Time 50 minutes
Refrigerator Time: 20 minutes
Total Time 1 hour 30 minutes
Servings 12
Calories 166kcal


  • 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 the 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 tips
  • 2-3 tablespoons hot sauce, to taste


  • Add flour and all dry seasonings to a plastic bag.  Place chicken legs in bag and seal.  Shake well to coat.  Refrigerate in a plastic bag for at least 20 minutes.  Can be stored in the fridge for several hours.
  • 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.
  • Line a baking pan or cookie sheet with foil.  Place browned legs on pan.
  • In a small bowl, combine barbecue sauce and hot sauce, to taste.  Add browned legs and coat well.
  • 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 Benefits

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

Shopping Tips

Most supermarkets carry Sweet Baby Ray’s barbecue sauce. Or use your favorite BBQ sauce.

WW Freestyle SmartPoints
WW SmartPoints 5-Green
SKINNY FACTS: for 1 chicken leg
166 calories, 3g fat, 1g sat. fat, 14g protein, 20g carbs, 1g fiber, 266mg sodium, 11g sugar

Skinny Facts

Serving: 1legCalories: 166kcalCarbohydrates: 20gProtein: 14gFat: 3gSaturated Fat: 1gSodium: 266mgFiber: 1gSugar: 11gBlue Smart Points: 5Green Smart Points: 5Plus Points: 4


  1. These chicken legs plus your ranch potato salad … oh my !!! … at least monthly at our house.

  2. Thanks Eileen. If you don’t want to use flour, I think you still need some kind of coating to mix in with the other seasonings. You could easily use cornstarch instead. This will work great and it’s a wonderful gluten-free option. You can use ½ cup cornstarch instead of a full cup if desired.
    Best of luck,

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!

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