Wickedly tender, juicy, and seasoned all the way through, these Buttermilk Marinated Chicken Drumsticks are a cinch to make and turn beautifully golden in your air fryer or oven.
With just 5 minutes of prep time and 24 hours of marinating time, you’ll be amazed at the amount of flavor and tenderness that can be achieved in these drumsticks just with a marinade of buttermilk and salt. Or, you can add some optional ingredients for extra delectability.
In addition to being one of my favorite recipes for make ahead meals, these buttermilk chicken drumsticks are also Keto, low carb, and gluten-free with low FODMAP, lactose-free options. Serve them with sides like Roasted Mediterranean Vegetables, Greek Salad or Easy Quinoa for a well-rounded meal.
Fan of buttermilk chicken marinades? Try it again with my Easy Chicken Caesar Salad (or Wraps)!
Jump to:
- Why Use Buttermilk to Marinate Chicken?
- Keto and Gluten-Free with Low FODMAP Options
- Equipment
- Ingredients
- How to Make Buttermilk Marinated Chicken Drumsticks: Step-by-Step Instructions (with Photos)
- Serving Options
- Buttermilk Chicken Drumsticks: FAQs
- Related Recipes
- Buttermilk Marinated Chicken Drumsticks (Air Fryer / Oven)
Why Use Buttermilk to Marinate Chicken?
A few months ago, I was watching the documentary series Salt, Fat, Acid, Heat on Netflix, based on an award-winning cookbook of the same name by Samin Nosrat. As I watched her eat a roasted chicken that had been marinated in just buttermilk and salt, I literally drooled. I absolutely could not believe that just two simple ingredients could make chicken so tender, juicy, flavorful, and - not to mention - beautifully golden brown.
I sought out and tried her recipe for Buttermilk-Marinated Roast Chicken, which is a whole chicken marinated in buttermilk and salt for 24 hours and roasted in the oven. My husband, Jeff, and I were absolutely floored at how tender, juicy, and delicious it is - probably the tenderest and juiciest chicken I've ever experienced.
As the salt and buttermilk are given time to permeate the chicken, due to science I don't fully comprehend but very much appreciate (which you can learn more about by watching the show and even more by reading the cookbook), the chicken is not only deliciously seasoned on the skin but all the way to bone. Before making this chicken, I'm not sure I've ever tasted chicken that was seasoned all the way through to the bone, and I am here. for. it.
As we were devouring this delicious chicken, Jeff mentioned that the legs and thighs were the most delicious portions of the buttermilk chicken. We now 'fight' over who gets to eat them. This inspired me to adapt Samin's recipe just for chicken drumsticks, which can be cooked considerably quicker than an entire chicken. And, that everyone can enjoy without 'fighting' (hopefully).
Don't get me wrong - I still make Samin's whole chicken version on the regular (as should you). However, this drumstick version is quicker and focuses on what we feel are the most flavorful parts of the chicken.
Keto and Gluten-Free with Low FODMAP Options
As previously stated, these chicken drumsticks align with the Keto, low carb, gluten-free and grain-free diets. If you don't do lactose, you can make these low FODMAP and lactose-free by using lactose-free plain yogurt instead of buttermilk. As I am able to tolerate lactose, actual buttermilk is my #1 preferred option to achieve the best impact on tenderness and flavor.
Equipment
These Buttermilk Marinated Chicken Drumsticks turn out best using the air fryer (not to mention they cook way faster). They also turn out well when baking them in a conventional oven. The equipment I use to make these chicken drumsticks includes:
- Air fryer or conventional oven - I use an Instant Pot Vortex Plus 10-quart Air Fryer. Smaller air fryers will work but will probably require you to cook the chicken in multiple batches.
- Baking sheet lined with parchment paper or aluminum foil - if using the oven
- Paper towels
- Large plate
- Measuring spoons
- Large mixing bowl or measuring cup (2-cup or larger)
- Whisk
- Gallon-sized zip top bag or shallow dish with lid
- Refrigerator
- Instant read thermometer
- Tongs
- Serving platter or plate
Ingredients
Core Ingredients
You will achieve the greatest flavor impact by using just three core ingredients for this recipe:
- Chicken drumsticks
- Whole buttermilk (see below for low FODMAP, lactose-free option)
- Kosher salt
Low FODMAP, lactose-free option: Make this recipe low FODMAP and lactose-free by using using lactose-free plain yogurt instead of buttermilk.
Optional Add-ins
- Garlic-infused olive oil
- Italian Seasoning (homemade or store-bought), low FODMAP if needed
- Dried chives
- Paprika
- Ground black pepper
These ingredients enhance the flavor slightly but are optional as the greatest influence on flavor will come from the buttermilk and salt.
For cooking:
- Avocado oil cooking spray (or your preferred cooking spray)
For garnish (optional):
- Freshly chopped parsley or chives
How to Make Buttermilk Marinated Chicken Drumsticks: Step-by-Step Instructions (with Photos)
Season with salt and make marinade
24 hours before cooking, dry chicken drumsticks with paper towels, sprinkle generously with kosher salt, and allow to sit at room temperature for 30 minutes.
Meanwhile, in a large mixing bowl or measuring cup, whisk together the buttermilk with kosher salt as well as any desired ingredients under the optional add-ins list. For the drumsticks in these photos, I am using all of the optional ingredients.
Marinate
Place the chicken drumsticks in a gallon-sized zip top bag or a shallow dish.
Seal the bag or cover the dish and refrigerate for 24 hours. If using a bag and the legs aren’t fully coated, flip the bag over halfway through the marinating time.
Tip: If you’re unable to flip the bag halfway through (or roundabout), it’s not the end of the world. I tend to marinate the evening prior to cooking and then flip the bag over the morning of cooking.
Remove from fridge
20 minutes prior to cooking, remove the marinated chicken drumsticks from the refrigerator and let them sit in their marinade at room temperature for 20 minutes.
If using an air fryer:
Preheat air fryer to 400°F (200°C) and spray air fryer basket or cooking trays with cooking spray. Remove chicken drumsticks one at a time from the marinade, gently shaking off the excess marinade into the bag.
Arrange chicken drumsticks in the air fryer basket / on the trays, leaving space between each drumstick. Depending on the size of your air fryer, you may need to do this in batches. Air fry for 18-22 minutes, flipping (and rotating the trays, if applicable) halfway through, or until the internal temperature of the largest drumstick reaches 165°F (74°C) per an instant read thermometer.
If using an oven:
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or aluminum foil and spray with cooking spray to prevent sticking. Remove chicken drumsticks one at a time from the marinade, gently shaking off the excess marinade into the bag, and arrange on the prepared baking sheet, leaving space between each piece.
Bake the chicken in the preheated oven for about 35-45 minutes, flipping halfway through, or until the chicken is cooked through and the internal temperature of the thickest drumstick reaches 165°F (74°C) per an instant read thermometer.
Remove and Rest
Once done, remove the chicken from the air fryer or oven and let rest for 5 minutes prior to serving. Optionally, garnish with freshly chopped parsley or chives.
Serving Options
Serve the Buttermilk Marinated Chicken Drumsticks with your favorite side dishes, such as steamed veggies, rice, Instant Pot Quinoa, Easy No-Chop Instant Pot Cauliflower Rice (unless you're sensitive to the FODMAP mannitol), Hearts of Palm “Fauxtato” Salad, Low FODMAP Coleslaw, or a simple green salad. Chutney with Cranberries would also make a delicious sweet-tart paring.
Buttermilk Chicken Drumsticks: FAQs
While there are other marinades on this site that have shorter marinating durations, to get the full flavor and tenderizing benefits of using buttermilk as a marinade, I wouldn't advise marinating them for any fewer than 12 hours. Marinate them for a full 24 hours for the best results.
In addition to seasoning the chicken, the salt in this recipe also acts as a tenderizer, breaking down the chicken's proteins, resulting in a more tender and juicy texture. Additionally, salt contributes to the brining effect of the buttermilk marinade, helping to retain moisture in the chicken and infuse flavor throughout. Most of the salt in the brine ends up being discarded with the rest of the marinade. Read more about the effects of salt in Salt, Fat, Acid, Heat.
Although I haven't personally tested this recipe with other types of salt, you could potentially use 2 teaspoons of sea salt in lieu of 1 tablespoon of kosher salt in the brine.
I've only ever used drumsticks when testing this recipe, but you can certainly experiment with using different cuts of chicken. However, keep in mind that different cuts may require varying cooking times and methods to ensure they are cooked through. Adjustments may also be needed for seasoning and flavoring to suit the specific cut of chicken being used.
Related Recipes
Want More Prep-Ahead Dinner Ideas?
This recipe is included in my free ebook with 7 make ahead meals for busy weeknights.
Buttermilk Marinated Chicken Drumsticks (Air Fryer / Oven)
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: Gluten-Free, High Protein, Keto, Low-Carb
Description
Wickedly tender, juicy, and seasoned all the way through, these Buttermilk Marinated Chicken Drumsticks are a cinch to make and turn beautifully golden in your air fryer or oven. Keto, low carb, and gluten-free with low FODMAP, lactose-free options.
Ingredients
- 8-10 chicken drumsticks (about 2 ½ pounds)
- 2 cups whole buttermilk (see note for low FODMAP options)
- 1 tablespoon kosher salt, plus more for sprinkling
Optional Add-ins:
- 2 tablespoons garlic-infused olive oil
- 1 tablespoon Italian Seasoning (homemade or store-bought), low FODMAP if needed
- 1 tablespoon dried chives
- ½ teaspoon paprika
- ½ teaspoon ground black pepper
For cooking:
- Avocado oil cooking spray (or your preferred cooking spray)
For garnish (optional):
- Freshly chopped parsley or chives
Instructions
- Season with salt: 24 hours before cooking, dry chicken drumsticks with paper towels, sprinkle generously with kosher salt, and allow to sit at room temperature for 30 minutes.
- Make marinade: Meanwhile, in a large mixing bowl or measuring cup, whisk together the buttermilk with kosher salt as well as any desired ingredients under the optional add-ins list.
- Marinate in buttermilk: Place the chicken drumsticks in a gallon-sized zip top bag or a shallow dish. Pour the buttermilk marinade over the chicken, ensuring each drumstick is coated thoroughly. Seal the bag or cover the dish and refrigerate for 24 hours. If using a bag and the legs aren’t fully coated, flip the bag over halfway through the marinating time (see note).
- Remove from fridge: 20 minutes prior to cooking, remove the marinated chicken drumsticks from the refrigerator and let them sit in their marinade at room temperature for 20 minutes.
- If using the air fryer: Preheat air fryer to 400°F (200°C) and spray air fryer basket or cooking trays with cooking spray (I use an Instant Pot Vortex Plus 10-quart Air Fryer, but smaller air fryers will work). Remove chicken drumsticks one at a time from the marinade, gently shaking off the excess marinade into the bag, and arrange in the basket / trays, leaving space between each drumstick (depending on the size of your air fryer, you may need to do this in batches). Air fry for 18-22 minutes, flipping (and rotating the trays, if applicable) halfway through, or until the internal temperature of the largest drumstick reaches 165°F (74°C) per an instant read thermometer.
- If using the oven: Preheat your oven to 400°F (200°C) and place oven rack in center position. Line a baking sheet with parchment paper or aluminum foil and spray with cooking spray to prevent sticking. Remove chicken drumsticks one at a time from the marinade, gently shaking off the excess marinade into the bag, and arrange on the prepared baking sheet, leaving space between each piece. Bake the chicken in the preheated oven for about 35-45 minutes, flipping halfway through, or until the chicken is cooked through and the internal temperature of the thickest drumstick reaches 165°F (74°C) per an instant read thermometer.
- Remove and rest: Once done, remove the chicken from the air fryer or oven and let rest for 5 minutes prior to serving. Optionally, garnish with freshly chopped parsley or chives.
Notes
- Serving suggestions: Serve the Buttermilk Marinated Chicken Drumsticks with your favorite side dishes, such as steamed veggies, Instant Pot Quinoa, Easy No-Chop Instant Pot Cauliflower Rice (not low FODMAP), Hearts of Palm “Fauxtato” Salad, Low FODMAP Coleslaw, Chutney with Cranberries, Roasted Mediterranean Vegetables, Greek Salad, or a simple green salad.
- Storage tips: Store leftovers in an airtight container in the refrigerator for 3-4 days.
- Buttermilk: make this recipe low FODMAP by using lactose-free plain yogurt instead of buttermilk. As I am able to tolerate lactose, buttermilk is my #1 preferred option to achieve the best impact on tenderness and flavor. It's also a lot cheaper than Greek yogurt.
- Flipping the bag halfway through: If you’re unable to flip the bag halfway through (or roundabout), it’s not the end of the world. I marinate the evening prior to cooking and then flip the bag over the morning of cooking.
- Optional add-ins: these enhance the flavor slightly but are optional as the greatest impact on flavor will come from the buttermilk and salt.
- Adapted from Salt, Fat, Acid, Heat by Samin Nosrat
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Dinner
- Method: Air Fryer / Oven
- Cuisine: American
Disclaimer: This recipe is for informational purposes only and is not intended as medical or dietary advice. The author is not a medical professional. Nutrition info is an estimate and can vary depending on ingredients and preparation. We follow current guidelines for special diets like low FODMAP, Keto, and Paleo at the time of initial publication, but individual tolerance varies and research is always evolving. It’s up to each reader to check ingredient labels, stay informed with the latest research, and consult their doctor to make informed choices based on their individual needs. Storage times are general recommendations—always follow safe food handling practices. See our Terms of Use for more details.
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