Name: Low Sodium Chicken Wing Rub
Prep time: 5 min
Cook time: 45 min
Total time: 50 min
Ingredients: 2 tbsp packed brown sugar; 1½ tsp paprika; 1½ tsp garlic powder; 1½ tsp onion powder; 1½ tsp chili powder; ½ tsp ground cumin; ½ tsp chipotle powder; ½ tsp black pepper (optional); ½ tsp dried oregano; 3 lbs chicken wings; 2 tbsp oil

Skip the salt but keep all the flavor! This rub combines brown sugar, smoky paprika, garlic, and chili powder to create crispy, savory wings that fit a sodium-conscious lifestyle. It’s designed for oven baking and results in crisp skin with a sweet-spicy flavor. Perfect for anyone reducing sodium for cardiovascular support or cooking for kidney health.

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Table of Contents

Ingredients Needed:

2 tablespoons packed light brown sugar: adds sweetness and caramelizes.
1½ teaspoons paprika: smoky, colorful seasoning.
1½ teaspoons garlic powder: robust flavor.
1½ teaspoons onion powder: adds savory depth.
1½ teaspoons chili powder: warm spice, salt-free.
½ teaspoon ground cumin: earthy and aromatic.
½ teaspoon chipotle powder: mild heat and smokiness.
½ teaspoon black pepper: optional for mild spice.
½ teaspoon dried oregano: adds herby balance.
3 pounds chicken wings: about 36 pieces, drumettes and flats.
2 tablespoons oil: avocado, olive, or vegetable oil.

How To Make Low Sodium Chicken Wing Rub:

Preheat the Oven:
Set your oven to 425°F. Line a rimmed baking sheet with foil and place a wire rack on top. Spray the rack lightly with oil.

Make the Rub:
In a small bowl, combine brown sugar, paprika, garlic powder, onion powder, chili powder, cumin, chipotle powder, black pepper, and oregano. Mix well.

Prepare the Chicken:
Pat wings dry with paper towels. This helps them crisp up. Add wings to a large bowl. Drizzle with oil and toss to coat evenly.

Apply the Rub:
Sprinkle the spice mix over the wings. Use clean hands to massage the rub into each piece until all are evenly coated.

Bake the Wings:
Place wings on the prepared rack, spaced out evenly. Bake for 45 minutes, until crispy and cooked through to 165°F.

Serve:
Let wings rest a few minutes. Serve plain or with a low sodium dipping sauce.

Recipe Tips:

Use chicken wings labeled “no added sodium.”
Skip salt entirely to keep the rub kidney-friendly.
Increase garlic and paprika for extra salt-free flavor.
Make a double batch of the rub to keep on hand.
Great for oven baking or air frying.

How to Store & Reheat:

Room Temperature: Not recommended.
Fridge: Store in airtight container up to 3 days.
Freezer: Freeze wings up to 1 month. Reheat in oven or air fryer.

Nutrition Facts (Approx. per serving of 6 wings):

Calories: 290
Sodium: 65 mg
Protein: 24 g
Fat: 18 g
Carbs: 5 g
Fibre: 1 g
Sugar: 3 g

FAQs:

Can you make a chicken wing rub without salt?
Yes! Use spices like garlic, paprika, and chili powder for salt-free flavor that’s still bold and satisfying.

How do you keep wings crispy without salt?
Dry the wings thoroughly and bake on a wire rack. The sugar and spices help create a crispy coating.

Is brown sugar okay in low sodium rubs?
Yes, it adds sweetness and helps browning. It’s naturally sodium-free.

Can I grill these instead of baking?
Yes! Grill over medium heat until they reach 165°F and the skin is crisp.

What seasoning can I use for low sodium wings?
Make a blend with paprika, garlic, onion powder, oregano, and chili powder. You can also add salt-free herb blends.

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