Name: Low Sodium Chicken Wing Sauce Recipe
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Ingredients: 1 cup low sodium hot pepper sauce; 1/2 cup nonfat plain Greek yogurt; 2 tsp apple cider vinegar (optional); 1 tsp garlic powder; 1/4–1/2 tsp cayenne or chipotle chile powder (optional)

This sauce blends the heat of low sodium hot sauce with the creamy coolness of nonfat Greek yogurt. It’s perfect for coating baked chicken wings or using as a dipping sauce. With no added salt and rich flavor from garlic powder and optional chipotle, it supports a kidney-friendly and heart-healthy lifestyle.

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Table of Contents

Ingredients Needed:

1 cup low sodium hot pepper sauce: look for one under 100mg sodium per serving.
1/2 cup nonfat plain Greek yogurt: creamy and tangy.
2 teaspoons apple cider vinegar: adds mild acidity (optional if sensitive).
1 teaspoon garlic powder: salt-free flavor boost.
Optional 1/4–1/2 teaspoon cayenne or chipotle chile powder: for extra heat.

How To Make Low Sodium Chicken Wing Sauce:

Mix Ingredients:
In a small saucepan, add hot pepper sauce, Greek yogurt, vinegar, garlic powder, and optional cayenne.

Heat Gently:
Whisk to combine and bring to a light simmer over medium heat.

Simmer Sauce:
Lower the heat and simmer 5–10 minutes, whisking often to prevent sticking or burning.

Cool and Store:
Remove from heat. Cool and refrigerate in an airtight jar until ready to use.

Recipe Tips:

Check hot sauce labels—some “low sodium” versions still have 100mg+ per tbsp.
For extra flavor, add a pinch of smoked paprika or onion powder.
Omit vinegar if you’re also managing reflux or acid sensitivity.
Greek yogurt adds creamy richness without needing butter.

How to Store & Reheat:

Room Temperature: Not recommended.
Fridge: Store in airtight container for up to 5 days.
Freezer: Not recommended due to yogurt texture changes.

Nutrition Facts (Approx. per 1 tbsp serving):

Calories: 15
Sodium: 60–90 mg
Protein: 1g
Fat: 0.5g
Carbs: 1g
Fibre: 0g
Sugar: 0g

FAQs:

What is the best low sodium hot sauce?
Look for options with under 100mg sodium per tablespoon. Homemade sauces with roasted peppers work too.

Can I make this without vinegar?
Yes. You can skip the vinegar or use a dash of lemon juice if you’re sensitive to acids.

Is this sauce spicy?
It’s mildly spicy. Adjust heat by increasing or omitting cayenne or chipotle powder.

Can I use sour cream instead of yogurt?
Greek yogurt is better for a low sodium, lower fat option, but plain sour cream works if tolerated.

How can I use this wing sauce?
Toss with baked chicken wings, use as a veggie dip, or drizzle over grain bowls.

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