Garlic-Rosemary Drumsticks with Roasted Plantain and Zucchini
Sticky-skinned drumsticks roast alongside caramelised plantain and tender zucchini in one pan, with cool avocado and lemon zest to finish.
- AIP
- Celiac
- Hashimoto's
- PCOS
- Anti-inflammatory
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- Diabetes
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Low-GI
- Paleo
- Kid-friendly
- Sheet pan
- One pan
- Gluten-free dairy-free
Ingredients
- 8 chicken drumsticks
- 3 tbsp olive oil
- 3 cloves garlic, grated
- 1 tbsp fresh rosemary, chopped
- 1 tsp salt
- 2 ripe plantains, yellow with black spots, peeled and halved lengthwise
- 2 zucchini, cut into half-moons
- 2 avocados, sliced
- 1 lemon, zested
Method
- Heat the oven to 425°F/220°C and toss the plantains and zucchini with oil and salt.
- Rub the drumsticks with garlic, rosemary, oil and salt and add them to the pan.
- Roast until the plantains are golden and the chicken reads 165°F/74°C at the bone.35 min timer
- Set the kids' share aside: pulled drumstick meat, soft zucchini and avocado slices.Kids’ plate comes out here
- Zest the lemon over the grown-up plates and pile the avocado alongside.
Kids’ plate: Drumstick Dinner
On the plate: Drumstick meat pulled off the bone in small pieces, soft zucchini half-moons and avocado slices, the lemon left off.
Make it a game: Line up zucchini coins like stepping stones and let the chicken walk across them before each bite.
Set it aside at step 4, before the grown-ups’ sauce or spice goes on.
Why it works
- Autoimmune protocol (AIP): No grains, dairy, eggs or nightshades: sweet plantain stands in for bread or potatoes.
- Hashimoto's thyroiditis: Gluten-free throughout, with no soy or seaweed — just chicken, herbs and vegetables.
- Pregnant: Nothing raw, unpasteurised or alcoholic here; the chicken roasts to well done in the step.
- Toddler (1–3): Mild, pull-apart chicken and soft roasted vegetables that pick up easily.
- Kid (4–12): Familiar drumstick dinner with cool avocado slices on the side.
AIP check: watch for nightshade spices (paprika, chili, cayenne), seed spices (cumin, coriander seed), seed oils and hidden sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
More AIP recipes
Crispy Oven Chicken Nuggets with Broccoli and Pear Wedges
Tapioca-crusted chicken nuggets baked crisp with roasted broccoli, juicy pear wedges and avocado on the side.
Kids’ plate: Dino nuggets
Garlic Baked Haddock with Carrots, Zucchini and Dill
Flaky garlic-roasted haddock over tender carrots and zucchini, finished with lemon and lots of fresh dill.
Kids’ plate: Fish boat dinner
Sage Pork Meatballs with Roasted Carrots and Broccoli
Juicy apple-sage pork meatballs with caramelized carrots and crispy broccoli, all on one sheet pan.
Kids’ plate: Meatball stackers
Pan-Seared Pork Medallions with Braised Cabbage and Apples
Golden pork medallions rest on sweet-sour braised cabbage and soft apples, finished with a squeeze of lemon in one skillet.
Kids’ plate: Pork, Apple and Cabbage Plate
Sheet-Pan Tilapia with Pineapple Salsa and Sweet Potato Wedges
Flaky oregano-garlic fish roasts in the same pan as crisp sweet potato wedges, topped with a bright pineapple, scallion and basil salsa.
Kids’ plate: Fish and Sweet Potato Boats
Sage Turkey Skillet with Butternut Squash and Kale
Savory sage-scented turkey mingles with sweet squash and tender kale for a cozy, colorful skillet dinner.
This recipe also fits: Celiac recipes, Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Low-GI recipes, Paleo recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.