BBQ Chicken Drumsticks (Low FODMAP)

BBQ Chicken Drumsticks

BBQ Chicken Drumsticks are about as family-friendly a recipe as you can get. And these are low FODMAP to boot!

When my eldest began eating a low FODMAP diet, there were so many foods on the “No” list, it was hard for me to wrap my head around. I started out keeping things pretty simple, serving very basic foods. Getting used to cooking without garlic and onion really did a number on me. Before long, my kiddo was asking, “Can we please have some food with some FLAVOR in it? Maybe something a little spicy?” So I began looking at ways to create low FODMAP versions of some of their favorite comfort foods.

Spices for making the rub for BBQ Chicken Legs
Spices for making the rub for BBQ Chicken Legs

This recipe calls for a few unusual ingredients, so be aware. Most importantly, is a low FODMAP BBQ sauce. You can either purchase this online (most grocery stores do not carry it), or you can make your own. We’ve enjoyed making this one from a recipe on the blog Fun Without FODMAPs.

Next is a low FODMAP garlic-infused olive oil. I use this in place of garlic. FODMAPs are not water soluble, so oil infused with garlic retains the garlic flavor without the FODMAPs. I was so excited when our local grocery store began carrying this Colavita garlic infused olive oil, which is certified low FODMAP by Monash University. If your grocery store doesn’t carry it or a similar option, you can order it online.

And finally, the last unusual ingredient is asafetida. Asafetida (also spelled asafoetida) is a powdered spice that has been used since Ancient Roman times, and is commonly used in Indian cuisine. It has a vaguely onion-ish flavor but is low FODMAP, so it’s a great substitute ingredient. I was able to purchase some at a local spice shop (call ahead – they don’t all carry it), but you can always order some online. If you’re unable to find asafetida, don’t sweat it. You can leave it out of the dry rub, and it’ll still taste great.

A simple dinner: BBQ Chicken Legs, Smashed Potatoes, and green beans
A simple dinner: BBQ Chicken Legs, Smashed Potatoes, and green beans

One other thing to note: these BBQ Chicken Drumsticks are not a quick dinner. They’re the epitome of slow food. Once you get the dry rub on them, they need at least 30 minutes in the fridge for the seasoning to permeate the meat, and then they take a full hour to cook in the oven. The last time I made them, I paired them with Smashed Potatoes and simple steamed green beans. It made for a great dinner!

I hope you enjoy these BBQ Chicken Drumsticks as much as our family does. Let me know how it went in the comments!

BBQ Chicken Legs

BBQ Chicken Drumsticks (Low FODMAP)

Zesty BBQ chicken drumsticks that are low FODMAP and delicious
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Prep Time: 45 minutes
Cook Time: 1 hour
Total Time: 1 hour 45 minutes
Servings: 6


  • 3.5 – 4 lb free range chicken drumsticks 10-12
  • 1 tbsp asafetida
  • 1 tbsp chili powder
  • 1 tbsp smoked paprika
  • 1 tsp ground ginger
  • 1 tsp sea salt
  • 1 tsp pepper
  • 2 tbsp garlic infused olive oil
  • 2 cups low FODMAP BBQ sauce see notes below


  • Preheat the oven to 350* and line a rimmed baking sheet with parchment paper.
  • Place the drumsticks in a large mixing bowl. Combine the seasonings together (asafetida, chili powder, smoked paprika, ground ginger, salt and pepper) in a small bowl and mix them thoroughly.
    Spices for making the rub for BBQ Chicken Legs
  • Sprinkle the spices over the drumsticks, and using clean hands, rub the seasonings into the drumsticks until they are thoroughly coated. Refrigerate the seasoned drumsticks for at least 30 minutes to allow the flavors to infuse.
    Chicken legs, prepped with a BBQ spice rub
  • Lay the drumsticks out on the baking sheet with a little space between each one. Drizzle them with the garlic infused olive oil. Bake for 20 minutes. Flip the drumsticks. Bake for 20 more minutes.
    BBQ Chicken Legs, part way through cooking
  • Remove the baking sheet from the oven, and brush each drumstick with BBQ sauce. Return to the oven and bake for 10 minutes. Remove from the oven, flip, brush with BBQ sauce and return to the oven and bake a final 10 minutes.
    BBQ Chicken Legs, just out of the oven
  • Remove from the oven and serve hot with extra BBQ sauce.



You can either purchase commercially-made low FODMAP BBQ sauce, or you can make your own


Calories: 818kcal | Carbohydrates: 41g | Protein: 68g | Fat: 41g | Saturated Fat: 10g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 18g | Cholesterol: 349mg | Sodium: 1788mg | Potassium: 1130mg | Fiber: 2g | Sugar: 32g | Vitamin A: 1360IU | Vitamin C: 1mg | Calcium: 79mg | Iron: 4mg
Tried this recipe?Mention @EatFreshMama or tag #eatfreshmama!

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