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Aligned Health Practice is to impart nutrition knowledge and skills to individuals, apply evidence-based research during the healthcare process, take part on the inter-professional healthcare team, and guide many in creating individualized and sustainable practices that align one’s physical, mental, and social well-being.


Air-Fryer Chicken Drums

Crispy chicken drums are SO yummy. I have found it is tough to get chicken drums crispy without adding all the extra breading and deep-frying. Now, don’t get me wrong, I will still eat some deep-fried or breaded chicken drums, but I like finding some alternatives that are not as packed with saturated fats and calories. The air-fryer helped me here; air-fried chicken drums are crispy on the outside and juicy on the inside! For those that do not have an air-fryer, no worries, I give oven instructions too. Feel free to sub out my rub for one you like!



No Sodium Homemade Rub (feel free to use another rub)

2 tsp Ground black pepper

1 tbsp Garlic powder

1 tbsp Onion powder

2 tsp Paprika

2 tsp Cumin Chicken 8 each Chicken drumsticks (about 4 oz each)


  1. Add all dry rub ingredients into a large 1-gallon freezer bag or large bowl with lid. Whisk or shake bag until combined. If using a store-bought rub, open the package and place in bag or large bowl.

  2. Add chicken drums in the baggie or bowl. Close baggie (or place lid on bowl). Shake chicken drums until all are well coated with rub. For best flavor, allow the chicken to marinade in the rub for 30 minutes in the fridge. However, you do not have to do that.

Air-Fryer Method

  1. Preheat air-fryer to 400 degrees F

  2. Place chicken drums in single layer and cook for 20 minutes or until internal temperature of chicken is 165 degrees F. Flip chicken drums at the 10-minute mark.

Oven Method

  1. Preheat oven to or oven to 425 degrees F.

  2. Place chicken drums in single layer on greased baking sheet. Bake for 40 minutes or until internal temperature of chicken is 165 degrees F. Flip chicken drums at the 20-minute mark.


Servings: 8 chicken drumsticks

Serving size: 4 oz (1) chicken drumstick


Image by Ella Olsson


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