Low Sodium Baked Chicken Wings Recipe

These wings are simple, crispy, and don’t need any salt to taste good. They’re oven-baked and seasoned with a few pantry spices that actually work well together. If you’re cutting back on salt, these are a solid go-to.

Alright, so I wanted something quick and snacky but didn’t want to mess up my low salt streak. These chicken wings did the trick. I baked them—didn’t fry—and they still turned out with that nice crispy skin. The trick is baking powder (the kind without sodium). It gives them that golden edge without needing a deep fryer.

There’s no added salt here, but honestly, I didn’t miss it. The garlic and chili powder make up for it, especially if you use good quality, salt-free ones. You can eat them plain or toss them in something low sodium after if you want extra flavor.

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Ingredients Needed:

• 2 lbs chicken wings: bone-in, skin-on, about 18 pieces
• 1 tbsp sodium-free baking powder: helps them crisp up
• 1 tsp garlic powder: salt-free if possible
• 1 tsp chili powder: also salt-free
• ½ tsp black pepper: just enough for a kick

How To Make Low Sodium Baked Chicken Wings:

Heat the Oven:
Set it to 425°F. Put a metal rack on a baking sheet so the wings don’t sit in their own juices.

Make the Seasoning Mix:
Stir together baking powder, garlic powder, chili powder, and pepper in a bowl.

Prep the Wings:
Pat them dry with a paper towel. Toss them in a big bowl with the spice mix until everything’s coated evenly.

Bake:
Line them up on the rack and bake for 20–30 minutes. Check for a crispy skin and that the meat hits 165°F inside.

Serve:
Eat them as-is or toss a few in your favorite low salt sauce. I like mine plain with a little lemon juice.

Recipe Tips:

• Always check your spices—go for ones that say salt-free.
• That sodium-free baking powder? Don’t skip it. It really helps with crispiness.
• Skip dipping sauces if you’re on a low sodium plan, or find one marked low salt or heart-smart.
• Great for anyone trying to keep meals kidney-friendly or blood pressure-friendly.
• Works in the air fryer too—just 18–20 minutes at 425°F.

How to Store & Reheat:

• Room Temperature: Eat within 2 hours
• Fridge: Store leftovers up to 3 days
• Freezer: Freeze cooked wings for up to 2 months. Reheat in the oven or air fryer.

Nutrition Facts (approx. per 3-wing serving):

• Calories: 186
• Sodium: 67 mg
• Protein: 15 g
• Fat: 13 g
• Carbs: 2 g
• Fiber: 0.2 g
• Sugar: <0.1 g

FAQs

Can you make chicken wings without using salt?
Yes. Use garlic powder, chili powder, and black pepper. Sodium-free baking powder makes them crispy.

What’s a good low sodium seasoning for wings?
Try garlic, onion powder, smoked paprika, or a store-bought sodium-free rub.

Is this recipe okay for high blood pressure?
Yes, it’s low in sodium and has no added salt, which makes it a heart-smart choice.

Can I toss the wings in sauce?
You can, just make sure it’s labeled low sodium or make your own from scratch.

Can I cook these in an air fryer?
Yep. Just cook them at 425°F for 18–20 minutes. Flip once halfway.