Low Sodium Chicken Wings Recipe

This crispy tender Low Sodium Chicken Wings Recipe is made with simple spices and olive oil, and ready in 50 minutes. Pulling the golden brown wings from the oven fills the kitchen with a rich, smoky aroma. I prefer baking them at a high temperature to achieve that satisfying crunch without any added salt.

Try More Recipes:

• Easy Low Sodium Chicken Enchiladas
• Low Sodium Orange Chicken Recipe
• Low Sodium Chicken Tacos Recipe

Jump to Recipe

What I Learned Making This

At first, I worried that skipping the salt would leave the chicken tasting completely bland. I quickly learned that relying heavily on robust spices like smoked paprika and garlic powder completely changes the flavor profile.

The real surprise was finding out that baking powder isn’t even necessary for a good crunch. A light coat of olive oil and a very hot oven does all the heavy lifting.

Low Sodium Chicken Wings Recipe Ingredients

• 2 lbs chicken wings (split into drumettes and flats)
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1/2 tsp onion powder
• 1/2 tsp black pepper
• 1/4 tsp cayenne pepper

How To Make Low Sodium Chicken Wings Recipe

1. Preheat and prep: Preheat your oven to 400F (200C) and line a baking sheet with parchment paper.
2. Dry the wings: Pat the chicken wings completely dry with paper towels to ensure they get crispy.
3. Toss with oil: Place the wings in a large bowl and toss them thoroughly with the olive oil.
4. Apply the seasoning: Sprinkle the garlic powder, smoked paprika, onion powder, black pepper, and cayenne over the wings and toss to coat evenly.
5. Bake the wings: Spread the wings in a single layer on the baking sheet and bake for 40 minutes, flipping halfway, until golden and crispy.

Recipe Tips

• Dry them thoroughly: Moisture is the enemy of crispy skin, so take your time patting the chicken dry.
• Don’t crowd the pan: Leaving space between each wing allows the hot air to circulate and crisp the edges.
• Check the internal temp: Ensure a meat thermometer reads at least 165F in the thickest part of the wing.

What To Serve With Low Sodium Chicken Wings

Pair these spiced wings with crisp celery and carrot sticks for a refreshing crunch. A simple yogurt-based dip flavored with fresh herbs makes a great low-sodium alternative to traditional blue cheese dressing.

How To Store

Keep leftover wings in an airtight container in the fridge for up to three days. You can freeze them for up to two months, though the skin will lose its initial crispness when thawed.

FAQs

• Can I make these in the air fryer? Yes, air fry at 380F for 20 minutes, flipping halfway. Then increase to 400F for 5 minutes for extra crunch.
• Is baking powder safe for a low sodium diet? Most standard baking powders contain high amounts of sodium. It is safer to omit it entirely for this strict diet.
• What other spices work well? Cumin, chili powder, and dried oregano are excellent salt-free additions. They naturally boost the savory flavor of the chicken.

Nutrition

• Calories: 260 kcal
• Total Fat: 18g
• Saturated Fat: 5g
• Cholesterol: 95mg
• Sodium: 90mg
• Total Carbohydrate: 1g
• Protein: 22g

Try More Recipes:

• Low Sodium Air Fryer Chicken Recipe
• Low Sodium Lasagna Recipe
• Low Sodium Chicken And Rice Recipe