Evelyn Reed Low sodium baked chicken wings are crispy, spiced, and ready in 30 minutes with five ingredients. Chili powder, garlic powder, and black pepper season the wings in place of salt, and no marinade is needed. A corn starch coating and a hot oven do the rest.
This recipe comes from Emma at Eating with Emma.* Most low sodium wing recipes still rely on a reduced-salt marinade or a modified sauce to carry flavor. Emma skips both and uses only dry spices, which brings each serving down to 70mg of sodium without adding complexity or prep.
The corn starch coating is what creates the crunch. Without it, the wing skin softens in the oven instead of crisping because there’s nothing to absorb the surface moisture before the heat hits. Too much corn starch leaves the wings chalky and powdery, so one tablespoon across two pounds is exactly the right ratio.
Low Sodium Baked Chicken Wings Recipe
Course: Low Sodium Recipes6
servings5
minutes25
220
kcalA salt-free spice blend in a single bowl, five minutes of prep, and no brine needed before baking. These oven wings work for DASH-diet meals, a kidney-friendly eating plan, and anyone cutting sodium without giving up crunch.
Ingredients
2 lbs (approx. 18) chicken wings, fresh or frozen
1 tablespoon corn starch
1 teaspoon chili powder
1 teaspoon garlic powder
½ teaspoon black pepper
Directions
- Preheat oven to 425°F. Place a wire rack over a rimmed baking sheet.
- Mix corn starch, chili powder, garlic powder, and black pepper in a small bowl
- Pat wings dry with paper towels. Toss with the spice mix until evenly coated.
- Arrange wings on the rack in a single layer.
- Bake for 25–30 minutes, turning halfway through, until crispy and cooked to 165°F internal temperature.
- Serve plain or with a homemade low sodium sauce.
FAQs
Do pre-brined chicken wings affect the sodium count?
Pre-brined or “enhanced” wings can contain 200–400mg sodium per serving before any seasoning is added. Manufacturers inject a saltwater solution during processing to improve shelf life and add weight, and this isn’t flagged clearly on most labels. Look for “no added solution,” “air-chilled,” or “no retained water” on the packaging and choose those over enhanced varieties.
Why does baking wings on a rack make them crispier?
A rack lifts the wings off the pan so hot air reaches the underside as well as the top of each wing. Wings resting directly on a baking sheet trap steam from the rendered fat, which softens the bottom skin. Any oven-safe wire rack works; avoid lining the pan with foil, as foil reduces the airflow.
What is the difference between chili powder and cayenne in this spice mix?
Chili powder is a blend, not just heat: it contains cumin, garlic, and oregano, which add background savory depth. Cayenne is pure capsaicin heat with no other flavor compounds. For noticeably sharper heat, replace half the chili powder with cayenne and add a pinch of cumin to keep the savory base intact.
What low sodium sauces work with baked chicken wings?
Unsalted butter mixed with no-salt hot sauce is the most practical pairing, since store-bought buffalo sauces add 200–400mg sodium per two tablespoons. Mix roughly one tablespoon of unsalted butter with one tablespoon of no-salt hot sauce and toss the wings immediately after baking. For a low sodium spread, low sodium ground chicken meatballs make a good second dish alongside these.
Are these wings suitable for the DASH diet?
At 70mg sodium per serving, these wings fit easily within the DASH diet’s daily target of 1,500–2,300mg. Standard baked wings with commercial sauce typically land at 500mg per serving, so skipping the salt rub and bottled sauce cuts that figure significantly. For a full DASH-friendly meal, low sodium white chicken enchiladas work well as a main course alongside these.
