Cayenne pepper chicken drumsticks meal prep recipe

Welcome to a flavor-packed culinary journey featuring Cayenne Pepper Chicken Drumsticks with Roasted Baby Potatoes and Broccoli – the ultimate meal prep solution for busy weekdays! This recipe isn’t just about flavor; it’s about crafting a well-rounded, convenient, and healthy meal that’s ready to fuel you through the week.

In today’s fast-paced world, finding the time to prepare nutritious meals ahead of time can be a game-changer. That’s why I’m thrilled to share this recipe, designed to streamline your meal prep process without compromising on taste or nutrition.

With a harmonious blend of spicy chicken, hearty baby potatoes, and crispy broccoli, this dish offers a deliciously balanced meal that’s easy to portion out and enjoy throughout the week. Whether you’re tackling a hectic work schedule or simply seeking a fuss-free dinner option, this recipe has got you covered.

So, grab your meal prep containers and let’s embark on a culinary adventure that will leave you feeling nourished, energized, and ready to tackle whatever the week throws your way. Get ready to savor every bite of this flavorful and wholesome meal prep masterpiece!

Let’s dive in and discover how a little bit of preparation today can lead to a week’s worth of delicious and satisfying meals. Here’s to meal prep made easy, delicious, and oh-so-satisfying!

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Ingredients needed for chicken drumstick meal prep

Here is a list of all the ingredients you will need to make this healthy cayenne pepper chicken drumstick meal prep recipe. 

  • chicken drumsticks: Ensure they’re fresh and of high quality for the best flavor and texture.
  • baby potatoes: washed and halved: Choose baby potatoes for their tender texture and quick cooking time.
  • broccoli: cut into florets: Look for fresh broccoli with tightly packed florets for the best results.
  • olive oil: Opt for extra virgin olive oil to enhance the richness of the marinade.
  • salt: Adds seasoning and helps to tenderize the chicken.
  • black pepper: Provides a subtle heat and depth of flavor to the seasoning blend.
  • garlic powder: Infuses the chicken with savory garlic notes without the need for fresh garlic.
  • cayenne pepper (adjust to taste): Adds a spicy kick to the chicken drumsticks, adjust according to your desired level of heat.
  • balsamic vinegar: Adds a tangy sweetness and depth of flavor to the marinade.

How to make chicken drumsticks with roasted baby potatoes and broccoli meal prep

Following these step-by-step instructions will ensure that your meal prep is a success, providing you with a week’s worth of flavorful and wholesome meals that are ready to enjoy whenever hunger strikes! if you would prefer a more in-depth guide to cooking the chicken drumsticks you can see our air fryer cayenne pepper recipe here.

1. Marinate the Chicken Drumsticks:

  • In a large mixing bowl, combine olive oil, balsamic vinegar, salt, black pepper, garlic powder, and cayenne pepper.
  • Add the chicken drumsticks to the bowl and toss until they are evenly coated with the marinade.
  • Cover the bowl with plastic wrap or a lid and refrigerate for at least 30 minutes, or preferably overnight, to allow the flavors to meld.

2. Prepare the Roasted Baby Potatoes:

  • Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil for easy cleanup.
  • In a separate mixing bowl, toss the halved baby potatoes with olive oil, salt, and black pepper until they are well coated.
  • Spread the seasoned baby potatoes in a single layer on the prepared baking sheet.
  • Roast in the preheated oven for 20-25 minutes, or until the potatoes are tender and golden brown, stirring halfway through for even cooking.

3. Cook the Chicken Drumsticks:

  1. Remove the marinated chicken drumsticks from the refrigerator and arrange them in a single layer on the prepared baking sheet.
  2. Bake in the preheated oven for 25-30 minutes with the potatoes, or until the chicken is cooked through and the skin is crispy and golden brown, flipping halfway through for even cooking.

4. Add the Broccoli:

  • While the potatoes and chicken are roasting, prepare the broccoli florets.
  • In a mixing bowl, toss the broccoli florets with olive oil, salt, pepper, and minced garlic (if using), ensuring they are evenly coated.
  • When the potatoes have about 15 minutes left, add the broccoli to tray and continue to cook.

5. Assemble and Serve:

  • Once all the components are cooked, divide the chicken drumsticks, roasted baby potatoes, and broccoli florets into meal prep containers and let them cool down.
  • Garnish the roasted baby potatoes with fresh herbs, if desired.
  • Once cooled, seal the containers and store them in the refrigerator for up to 4-5 days.
  • When ready to eat, simply reheat the meal prep containers in the microwave or oven until heated through, and enjoy your delicious and nutritious Cayenne Pepper Chicken Drumsticks with Roasted Baby Potatoes and Broccoli!

Are drumsticks good for meal prep?

Yes, drumsticks are excellent for meal prep! They are flavorful, versatile, and easy to prepare in advance. By marinating and cooking a batch of chicken drumsticks ahead of time, you can create delicious and convenient meals that are ready to enjoy throughout the week. Plus, drumsticks hold up well when reheated, making them ideal for meal prep lunches or dinners.

Are chicken drumsticks healthy?

Yes, chicken drumsticks can be a healthy part of a balanced diet when prepared in a nutritious way. They are a good source of protein, essential vitamins, and minerals, including iron and zinc. Opting for skinless drumsticks and cooking methods like baking, grilling, or air frying can help reduce added fats and calories, making them a healthier choice. However, it’s essential to balance your meal with plenty of vegetables and whole grains for a well-rounded and nutritious meal.

How many drumsticks shall I have per meal?

The number of drumsticks you should have per meal depends on various factors, including your individual nutritional needs, activity level, and personal preferences. As a general guideline, one to two drumsticks per serving is a typical portion size for adults. However, it’s essential to listen to your body’s hunger cues and adjust portion sizes accordingly. Additionally, balance your meal with plenty of vegetables and whole grains to create a well-rounded and satisfying meal.

The easiest chicken drumstick meal prep recipe with roasted baby potatoes and broccoli.

Cayenne Pepper Chicken Drumsticks Meal Prep

Yield: 4
Prep Time: 5 minutes
Cook Time: 30 minutes
Additional Time: 5 minutes
Total Time: 5 minutes

This quick and easy meal prep recipe with cayenne pepper chicken drumsticks and roasted baby potatoes is the one!


  • 8 chicken drumsticks
  • 1.5kg baby potatos
  • 2 cups broccoli florets
  • Oil, salt and pepper for potatoes

chicken seasoning

  • 1 tbsp olive oil
  • 1 tbsp cayenne pepper
  • 1 tsp gralic granules
  • 1 tsp salt
  • 1 tsp pepper


  1. Preheat your oven to 400°F (200°C) and line two baking sheets with parchment paper.
  2. In a large mixing bowl, combine the olive oil, balsamic vinegar, cayenne pepper, garlic granules, salt, and pepper for the chicken drumstick marinade.
  3. Pat the chicken drumsticks dry with paper towels, then add them to the mixing bowl with the marinade. Toss until the drumsticks are evenly coated with the seasoning mixture.
  4. Arrange the seasoned chicken drumsticks on one of the prepared baking sheets and set them aside or use an air fryer like we did.
  5. Combine the halved baby potatoes, olive oil, salt, and pepper. Toss until the potatoes are well coated with the seasoning mixture. You can do this on the tray or in a mixing bowl.
  6. Spread the seasoned baby potatoes out in a single layer on the second prepared baking sheet.
  7. Place both baking sheets in the preheated oven. Roast the chicken drumsticks for about 35-40 minutes or until cooked through, flipping halfway through cooking. Roast the baby potatoes for about 25-30 minutes or until tender and golden brown, stirring halfway through cooking.
  8. While the chicken drumsticks and baby potatoes are roasting, prepare the broccoli. Place the broccoli florets in a mixing bowl and drizzle with olive oil. Season with salt and pepper, then toss until the broccoli is evenly coated.
  9. Once the chicken drumsticks and baby potatoes have about 15 minutes left to cook, add the seasoned broccoli florets to the baking sheet with the chicken drumsticks. Spread them out in a single layer.
  10. Continue roasting the chicken drumsticks, baby potatoes, and broccoli for the remaining cooking time, or until the chicken is cooked through, the potatoes are tender, and the broccoli is lightly charred at the edges.
  11. Once everything is cooked, remove the baking sheets from the oven. Allow the chicken drumsticks to rest and cool before putting them into your meal prep containers.
  12. Enjoy your delicious and nutritious meal!
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 562Total Fat: 21gSaturated Fat: 10gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 231mgSodium: 244mgCarbohydrates: 50gFiber: 10gSugar: 5gProtein: 38g

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Thanks so much for being here, if you would like to see some more meal prep recipes then be sure to check out these 70 meal preps where we look at wide range of recipes to try out including vegan meal prep.

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