Low Sodium Baked Chicken Wings Recipe

These wings are oven-baked to golden crispiness and seasoned with bold spices, not salt. Perfect for those on a DASH diet or anyone trying to reduce blood pressure, they use simple pantry ingredients. No frying, no brining, and no salt—just crispy, peppery wings with a satisfying crunch. Great for weeknights or party trays, they’re low salt and kidney-friendly without losing flavor.

Ingredients Needed:

• 2 lbs chicken wings: about 18 wings, fresh or frozen.
• 1 tablespoon corn starch: helps make wings crispy in the oven.
• 1 teaspoon chili powder: adds mild heat and color.
• 1 teaspoon garlic powder: boosts savory flavor.
• ½ teaspoon black pepper: adds sharp, peppery bite.

How To Make Low Sodium Baked Chicken Wings:

Preheat Oven:
Set your oven to 425°F. Place a metal rack over a baking sheet.

Mix Spices:
In a small bowl, mix corn starch, chili powder, garlic powder, and black pepper.

Coat the Wings:
Pat chicken wings dry with paper towels. Place in a bowl and toss with the spice mix until evenly coated.

Bake the Wings:
Place wings on the prepared rack. Bake for 25–30 minutes, turning halfway through, until crispy and cooked to 165°F.

Serve:
Serve plain or with a homemade low sodium sauce (like unsalted butter with no salt hot sauce).

Recipe Tips:

• Use no added salt chicken wings to keep sodium low.
• Dry wings thoroughly before seasoning for better crispiness.
• Use a salt-free seasoning blend if you want more flavor.
• Bake on a rack for better air circulation and crunch.
• Avoid store-bought sauces unless labeled low sodium.

How to Store & Reheat:

• Room Temperature: Not recommended for food safety.
• Fridge: Store in an airtight container for up to 3 days.
• Freezer: Freeze in a sealed bag for up to 2 months. Reheat in oven at 375°F until hot and crispy.

Nutrition Facts (Approx. per serving):

• Calories: 220
• Sodium: 70 mg
• Protein: 22 g
• Fat: 14 g
• Carbs: 2 g
• Fibre: 0 g
• Sugar: 0 g

FAQs:

Are chicken wings high in sodium?
Chicken wings can be high in sodium if they’re brined or covered in salty sauces. Use plain wings labeled “no added salt” to keep them low sodium.

What is the best way to flavor chicken wings without salt?
Use spices like chili powder, garlic powder, black pepper, and salt-free blends. They add flavor without increasing sodium.

Can I use frozen wings?
Yes, but choose wings that are not pre-seasoned or brined. Check the label for sodium content.

What sauce can I use that’s low sodium?
Try melted unsalted butter mixed with no salt-added hot sauce, or make a low sodium BBQ sauce with tomato paste and herbs.

Are these wings okay for the DASH diet?
Yes! They’re made with no added salt and fit well into a DASH diet for blood pressure and heart health.

Try More Recipes:

• Low Sodium Chicken Wings In Air Fryer
• Low Sodium White Chicken Chili
• Low Sodium Hot Dog Recipe

Low Sodium Baked Chicken Wings Recipe

Recipe by Emma

These oven-baked chicken wings are crispy, peppery, and made without salt. Perfect for a sodium-conscious diet or DASH-friendly meal.

Course: DinnerCuisine: AmericanDifficulty: Easy

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Servings

6

servings

Prep time

5

minutes

Cooking time

25

minutes

Calories

220

kcal

Total time

30

minutes

Ingredients

• 2 lbs chicken wings (about 18)
  

• 1 tablespoon corn starch
  

• 1 teaspoon chili powder
  

• 1 teaspoon garlic powder
  

• ½ teaspoon black pepper

Directions

• Preheat oven to 425°F and place a rack on a baking sheet.
  
• Mix corn starch, chili powder, garlic powder, and black pepper in a bowl.
  
• Pat wings dry and toss with spice mix.
  
• Arrange wings on the rack and bake for 25–30 minutes until crispy and 165°F inside.
  
• Serve plain or with a low sodium sauce.