Low Sodium Chicken Wings Recipe
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Jump to RecipeThese low sodium chicken wings are crispy, tender, and SO good! Baked in the oven, these wings are ready in 30 minutes and have a fantastic spice blend.
This tasty wings recipe makes a great appetizer or or main dish for dinner with your favorite sides.
Enjoy these wings plain, or toss them with low sodium BBQ sauce or dip them in low sodium ranch dressing!
Whether you’re looking for an easy Game Day recipe, a crowd-pleasing appetizer, or making a quick protein to serve for dinner – these low sodium wings got you covered! Tossed with spices and baked in the oven to perfection, no oil is needed for these great wings.
We made these for dinner with low sodium fries and a quick low sodium coleslaw for a fantastic weeknight meal.
I baked these in the oven, but I’ll include air fryer instructions below, which also turn out perfectly! Grab your favorite dipping sauce and batch cook these wings next time you want a crowd favorite.
Why This Recipe Works
- The wings are crispy, juicy, and so flavorful!
- Ready in 30 minutes, they make a fast appetizer or meal idea.
- Bake the wings in the oven on a sheet pan for easy clean-up.
- These wings are versatile – you can swap or add in your favorite spices!
- A great low sodium chicken recipe you can make all year long!
- Fantastic for company – for the holidays, a football game, or any cookout or party!
Ingredients You’ll Need
- Chicken Wings – make sure you buy chicken with a nutrition label on, so you can see exactly how much sodium are in the wings. I used chicken wings I got from Trader Joe’s that had 70 mg sodium per serving, and no added salt.
- Sodium Free Baking Powder – a great alternative to traditional baking powder, which has 0 mg of sodium per serving.
- Black Pepper – for added spice.
- Garlic Powder – which coats the wings and gives them a savory garlicky flavor.
- Chili Powder – I love this for a sweet and smoky spice.
See the recipe card below for a full list of instructions and ingredient amounts!
Additions or Substitutions
- You can add onion powder instead of the garlic powder, if desired.
- Instead of the chili powder, add your favorite low sodium spice blend: BBQ rub, low salt Jamaican jerk seasoning, or even our favorite low sodium chicken seasoning!
- I like tossing a few wings in low sodium barbecue sauce after for added sweetness!
- Want spicy wings? Add 1/8 teaspoon cayenne pepper to the spice blend.
How to Make This Recipe
Step 1: Preheat the oven to 425 degrees Fahrenheit. In a small bowl, mix the no salt spice blend: chili powder, garlic powder, black pepper, and sodium free baking powder.
Step 2: Pat the chicken wings dry and place the wings in a bowl, and pour the spice blend over the chicken wings.
Step 3: Toss the chicken wings well in the spice blend, until each wing is coated.
Step 4: Take a baking sheet, and put an oven-safe rack (I used a metal cooling rack) on top. Place the chicken wings on top of the rack.
Step 5: Place the wings in the oven and bake for 20-30 minutes, unntil the wings are crispy on the outside and reach an internal temperature of 165 degrees Fahrenheit.
Step 6: Remove wings from oven. Enjoy plain, or toss with your favorite sauce and enjoy!
Recipe FAQs
Yes, the salt-free spice blend works well in this recipe, including a sodium free baking powder which helps the wings crisp up!
Absolutely! Follow steps 1-3 in the recipe card below. Place the wings in a single layer in the air fryer and cook at 425 degrees for 18-20 minutes, flipping halfway. Internal temperature should be 165 degrees Fahrenheit.
Yes, these can be grilled for 10-12 minutes, or until the wings reach 165 degrees Fahrenheit inside.
Store leftovers in an airtight container for up to 3 days. Reheat in the oven or air fryer to make them extra crispy.
Restaurant or commercially prepared wings can be high in sodium, however this simple recipe has just 70mg of sodium for 3 wings, making it a great lower sodium option!
More Low Sodium Chicken Recipe Ideas
- Low Sodium BBQ Chicken Thighs
- Low Sodium Chicken Paprikash
- The Best Low Sodium Chicken Fajitas
- Low Sodium Hot Honey Chicken
- Low Sodium Chicken Marsala
Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more easy low sodium recipes.
If you made this recipe please leave a star rating & comment below. Your feedback helps other people who are making this recipe. Plus I’d love to hear from you!
Low Sodium Chicken Wings
Equipment
- Mixing Bowl
- Baking Sheet
- Metal Rack
Ingredients
- 2 lbs chicken wings (about 18 wings)
- 1 tablespoon sodium free baking powder
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- ½ teaspoon black pepper
Instructions
- Step 1: Preheat the oven to 425 degrees Fahrenheit. In a small bowl, mix the no salt spice blend: chili powder, garlic powder, black pepper, and sodium free baking powder.
- Step 2: Pat the chicken wings dry and place the wings in a bowl, and pour the spice blend over the chicken wings.
- Step 3: Toss the chicken wings well in the spice blend, until each wing is coated.
- Step 4: Take a baking sheet, and put an oven-safe rack (I used a metal cooling rack) on top. Place the chicken wings on top of the rack.
- Step 5: Place the wings in the oven and bake for 20-30 minutes, unntil the wings are crispy on the outside and reach an internal temperature of 165 degrees Fahrenheit.
- Step 6: Remove wings from oven. Enjoy plain, or toss with your favorite sauce and enjoy!
Notes
-
- You can add onion powder instead of the garlic powder, if desired.
-
- Instead of the chili powder, add your favorite low sodium spice blend: BBQ rub, low salt Jamaican jerk seasoning, or even our favorite low sodium chicken seasoning!
-
- I like tossing a few wings in low sodium barbecue sauce after for added sweetness!
-
- Want spicy wings? Add 1/8 teaspoon cayenne pepper to the spice blend.
Nutrition
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.
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Surprisingly delicious! With some low sodium hot sauce, these are fantastic! I am very grateful for this recipe as wings are usually extremely high in sodium. Thanks!!
Haven’t tried it yet, but appreciate that you said three wings per serving.
Thanks Jo! I’ve been trying to make the nutritional information and serving size very clear for readers, so glad you found that helpful!
– Kelly
Super tasting
Great flavors