These smoked turkey legs are just like the ones you get at the Disney parks and Renaissance fairs — but better! Tender, juicy, and super smoky and flavorful thanks to an overnight brine and a braise in the oven to finish. (The best way to smoke turkey legs, imo!)
If youre new to the world of smoking this is a great recipe to start with.
These smoked turkey legs are definitely more of a summer-early fall seasonal dish just because it involves cooking outdoors. Unlike grilling, however, smoking is mostly hands off. It doesnt require you standing outside the entire time youre cooking, which makes it ideal as the weather gets colder.
Like all smoker recipes, this is a low-and-slow cooking process. But compared to larger cuts of meat which can take 8+ hours to cook, these turkey legs only need about 3.5 hours of active cook time.
Since Jimmy makes these turkey legs for us so often over the summer (and well into fall) I asked him to write up the recipe so I could share it with you.[feast_advanced_jump_to]
Smoked turkey legs are a staple fair and festival food. These giant, meaty legs are smoked until deliciously tender and served on a stick for easy eating. With their finger-licking barbecue flavor, smoked turkey legs make a tasty, protein-packed treat. However, some people wonder – just how healthy are these smoked turkey drumsticks?
I decided to dig into the nutrition facts and health effects of smoked turkey legs to find out if they’re a smart snack or guilty pleasure. Here’s a comprehensive look at the nutritional profile, benefits, and drawbacks of enjoying these smoky, savory treats.
Nutritional Profile of Smoked Turkey Legs
A typical smoked turkey leg weighs around 1 pound and contains the following nutrients:
- Calories: 1,136
- Fat: 54 g
- Saturated Fat: 18 g
- Protein: 152 g
- Sodium: 2,280 mg
- Potassium: 4,480 mg
- Selenium: 608 mcg
- Niacin: 92 mg
- Vitamin B6: 4 mg
- Vitamin B12: 3 mcg
- Phosphorus: 1,024 mg
- Zinc: 24 mg
As you can see, turkey legs are high in protein, minerals like potassium and selenium, and B vitamins However, they are also high in sodium, saturated fat, and calories
Let’s break down the pros and cons of these nutrition numbers.
Benefits of Smoked Turkey Legs
High in Protein
Without a doubt, the biggest health benefit of turkey legs is their stellar protein content. A single leg packs over 150 grams of protein – more than enough to meet your daily protein needs.
Protein is important for building and repairing muscle tissue, supporting your immune system, and keeping you feeling full. The abundant protein in turkey legs can support muscle growth and satisfaction.
Low in Carbs
Turkey legs contain zero carbohydrates, making them a stellar choice for low-carb diets like keto. You can enjoy their meaty satisfaction without worrying about carb intake.
Provides Important Vitamins and Minerals
From selenium and niacin to potassium and zinc, turkey legs supply a range of vitamins and minerals. These nutrients support your immune system, metabolism, nerve transmission, and more.
Can Be Part of a Healthy Lifestyle
While they are high in sodium and saturated fat, turkey legs can fit into a balanced, healthy diet when consumed in moderation. Enjoying a turkey leg at the fair once a year is unlikely to negatively impact your health.
Drawbacks of Smoked Turkey Legs
High in Sodium
The main nutritional downside of turkey legs is their extremely high sodium content. A single leg packs over 2,000 mg sodium – nearly an entire day’s worth.
High sodium intake is linked to high blood pressure, heart disease, stroke, and other health conditions. If you eat smoked turkey legs often, consider rinsing them before cooking to remove some sodium.
High in Saturated Fat
With 18 grams saturated fat per leg, these turkey legs are no slim snack. Too much saturated fat raises LDL “bad” cholesterol levels, increasing heart disease risk.
To limit saturated fat intake, remove the skin before eating. Opting for baked rather than smoked turkey legs also minimizes fat.
High in Calories
At over 1,100 calories each, turkey legs are a high-calorie food. Frequent consumption can lead to weight gain if you’re not mindful of portion sizes. Share a leg or make it an occasional treat.
Can Contain Harmful Chemicals
The high-heat smoking process can lead to formation of carcinogenic chemicals like polycyclic aromatic hydrocarbons in turkey legs. However, thorough cooking helps destroy these compounds.
Easy to Overeat
With their indulgent, meaty taste, it’s easy to devour more than one giant turkey leg in a sitting. Be mindful not to overindulge at the fair or festival. One leg has plenty of protein.
Healthy Ways to Enjoy Smoked Turkey Legs
Here are some tips for enjoying smoked turkey legs while optimizing their nutrition:
- Share a leg to control portion size and limit fat/sodium intake
- Remove the skin before eating to significantly cut saturated fat
- Rinse before cooking to reduce the salty brine coating
- Bake instead of smoke to avoid carcinogenic compounds
- Eat in moderation – enjoy legs as an occasional treat, not daily snack
- Pair with veggies like a salad for balanced nutrition
- Watch your total diet – be mindful of other sources of fat and sodium that day
Overall, an occasional smoked turkey leg can absolutely be part of a healthy lifestyle. Just be mindful of portion size, sodium intake, and how it fits into your overall diet.
The Bottom Line
Smoked turkey legs are a delicious fair or festival food that offers ample protein, vitamins, and minerals. However, with their high sodium, saturated fat, and calorie totals, they are best enjoyed in moderation. Watch your portion size, limit frequency of consumption, and balance out your diet with plenty of fruits, vegetables and lean proteins. When savored as an occasional treat, smoked turkey legs can be part of an overall nutritious diet. Just don’t make them a daily habit!
Jimmy Says: About This Recipe
Since moving back east from our two years in Los Angeles, Rebecca and I have had to adjust to some big differences. Some of those changes were easy, like once again experiencing the joy of fall weather. Others were harder, like being in a city with fewer varieties of tacos.
The hardest adjustment though — the one we did not see coming — was the turkeys.
There is a flock of Turkeys in our neighborhood in Boston and they are… the absolute worst. Someone down the block feeds them, and theyre big and mean and completely unafraid of people. Theyre either aloof, standing in the road blocking all traffic, or theyre aggressive and will chase you from your car to your house.
So when I decided to try making Alton Browns DIY cardboard box smoker, Id be lying if I didnt say choosing to test it with turkey legs wasnt fueled in part by vengeance.
And you know what? I have to give turkeys credit for something — they really are so damn delicious. And theyre at their absolute best when smoked.
How Brining Prevents Dry Turkey Meat
If you hate turkey because you think its always dry, I get it. Turkey is notoriously difficult to cook perfectly without drying out. This can be prevented easily with a step called brining.
For smoking turkey legs, I like to use a super flavorful liquid brine as opposed to a dry brine. Smoking takes hours, and we want the extra security of more liquid inside the meat.
By brining the legs for at least four hours or (even better) overnight, youll get a lot of flavor inside the meat, and prevent the turkey legs from drying out. It also gives the salt time to start dissolving some of the muscle proteins in the turkey legs, meaning a more tender turkey for you!
Low and slow cooking is one of the best ways to keep meat juicy, and ain’t nothing slower or lower than smoking meats, baby.
To make the brine: Bring one quart of water to a boil on the stove. Stir in the salt, sugar, aromatics, and seasonings. Turn off the heat and let sit for 30 minutes, then pour it into large brining container along with 3 quarts cold water. Refrigerate until very cold before submerging the turkey legs.
Smoked Turkey Legs & Necks | How to Smoke A Turkey | Healthy Recipes
FAQ
Are smoked turkey legs good to eat?
Is Smoked Turkey good for you?
Is smoked turkey leg processed meat?
Are turkey legs healthy to eat?
Can you smoke turkey legs?
Once the turkey legs are brined, they are ready to be smoked. Smoking is a slow cooking process that uses indirect heat to cook the meat. This results in a smoky, flavorful turkey leg that is moist and tender. To smoke the turkey legs, you will need a smoker or a grill that can be used for smoking.
How many calories are in a smoked turkey leg?
A leg that big has 1,136 calories per serving and 54 grams of fat. If you’re following a low-carb diet, you’ll be pleased to learn that there are no carbohydrates in a smoked turkey leg. However, you’ll more than meet your protein requirement for the next several days, as this theme-park treat serves up 152 grams of protein per 1-pound serving.
Do smoked turkey legs taste good?
These smoked turkey legs are seasoned throughout, but it is a super simple salt flavor. If you want to amp up the overall flavor of the turkey leg, you can rub it down with a seasoning blend. I highly recommend using my homemade Smoked Turkey Rub. It is an awesome combination of sweet, savory, and herby.
Is smoked turkey good for You?
It seems like a pretty good option, after all, turkey is a lean protein and it’s smoked, not fried. But the nutrition data suggests that this might be a great treat to share.