Maple Garlic Drumsticks with Roasted Beets and Carrots
Sticky oven-baked drumsticks, sweet roasted roots and a lemony avocado dip for dunking.
- AIP
- Celiac
- Hashimoto's
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Paleo
- Kid-friendly
- Sheet pan
- One pan
- Gluten-free dairy-free
Ingredients
- 8 chicken drumsticks, about 2 lb
- 3 tbsp olive oil
- 2 tbsp maple syrup
- 1 tbsp apple cider vinegar
- 3 garlic cloves, minced
- 1 tbsp dried oregano
- 1 tsp salt
- 1 lb carrots, cut into sticks
- 2 beets, cut into wedges
- 2 avocados
- 1 lemon, juiced
Method
- Heat the oven to 425°F and toss the carrots and beets with half the oil and salt.
- Roast the vegetables until golden at the edges.20 min timer
- Rub the drumsticks with garlic, oregano and the rest of the oil.
- Nestle the drumsticks among the vegetables and roast until they reach 165°F inside.25 min timer
- Brush the drumsticks with the maple and vinegar and roast until sticky.5 min timerKids’ plate comes out here
- Mash the avocados with lemon juice and a pinch of salt for dipping.
Kids’ plate: Dinosaur drumsticks
On the plate: A plain maple drumstick, roasted carrot sticks and mashed avocado to dip.
Make it a game: The drumstick is a dinosaur leg — stomp it into the avocado swamp before each bite.
Set it aside at step 5, before the grown-ups’ sauce or spice goes on.
Why it works
- Autoimmune protocol (AIP): No grains, dairy, eggs or nightshades here — maple and garlic do the glazing.
- Hashimoto's thyroiditis: Everything on the pan is gluten-free and soy-free, glaze included.
- Pregnant: Nothing in this dish is raw, unpasteurised or alcoholic.
- Toddler (1–3): Soft pulled chicken, carrots cooked to squish and avocado for scooping.
- Kid (4–12): A drumstick to hold, carrot sticks to dip and mild sweetness all round.
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.
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This recipe also fits: Celiac recipes, Hashimoto's recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Paleo recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.