These grilled wings are coated in a sweet and smoky rub that uses no added salt. They’re cooked over medium heat for tender, juicy meat with crispy edges. This low salt rub delivers bold flavor that fits the DASH diet and helps support healthy blood pressure. Perfect for outdoor grilling or indoor grill pans, these wings are a simple, blood pressure-friendly alternative to traditional salty versions.

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Table of Contents

Ingredients Needed:

12 chicken wing portions: flats and drums, fresh or frozen.
2 tablespoons brown sugar: adds a touch of sweetness and caramelization.
2 teaspoons paprika: provides smoky flavor.
2 teaspoons onion powder: for natural savory depth.
2 teaspoons garlic powder: gives a strong, salt-free flavor.
1 teaspoon black pepper: adds heat and complexity.

How To Make Low Sodium Grilled Chicken Wings:

Preheat Grill:
Heat your grill to medium (about 350°F). Oil the grates with a high smoke point oil like avocado or canola.

Make the Rub:
In a small bowl, combine brown sugar, paprika, onion powder, garlic powder, and black pepper.

Season the Wings:
Pat wings dry with paper towels. Rub spice mix all over wings, pressing gently to coat evenly.

Grill the Wings:
Place wings on the grill and cook for 10 minutes. Flip and cook for another 10 minutes, or until wings reach 165°F inside and have crisp, browned skin.

Serve:
Enjoy hot off the grill, plain or with a low sodium dipping sauce like homemade herb yogurt or citrus vinaigrette.

Recipe Tips:

Always use no added salt chicken to stay low sodium.
Preheat grill well and oil grates to prevent sticking.
For extra flavor, add smoked paprika or a dash of lemon juice after grilling.
Use salt-free seasoning blends to customize your rub.
Rest wings for 5 minutes after grilling to keep them juicy.

How to Store & Reheat:

Room Temperature: Not safe; refrigerate promptly.
Fridge: Store in airtight container up to 3 days.
Freezer: Freeze up to 2 months. Reheat on grill or oven at 375°F until hot.

Nutrition Facts (Approx. per serving):

Calories: 260
Sodium: 90 mg
Protein: 24 g
Fat: 16 g
Carbs: 4 g
Fibre: 0 g
Sugar: 3 g

FAQs:

Can I grill chicken wings without salt?
Yes! You can use spices like garlic powder, paprika, and black pepper to build flavor without salt.

Are grilled wings better than fried for low sodium diets?
Yes, grilling avoids batter and salty coatings, making it a healthier, low sodium method.

What seasoning can I use instead of salt on chicken wings?
Use salt-free herb and spice blends, or make your own with garlic, onion powder, paprika, and citrus zest.

Can I use an indoor grill or grill pan?
Absolutely! Indoor grill pans work well for this recipe. Just cook in a well-ventilated space.

Is brown sugar okay in low sodium recipes?
Yes, brown sugar adds flavor and caramelization without adding sodium.

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