Alright—if you’ve ever craved that deep, smoky, spice-loaded wing without the salty aftermath, this rub’s gonna be your new best friend. We’re going zero added salt here but still packing major punch. These dry-rubbed baked wings come out crispy, bold, and sodium-conscious without tasting like anything’s missing.

This one’s for the folks who want that classic game day wing, but maybe their doc (or their heart) said, “Hey, cool it with the salt.” And you know what? These wings don’t miss it. We’re talking smoky paprika, garlic, a touch of heat from cayenne—and not a single grain of salt.

It’s heart-smart, flavorful, and way more satisfying than you’d think. Plus, the homemade ranch? Tangy, creamy, kidney-friendly, and totally customizable.

Jump to Recipe

Ingredients Needed

For the Wings:

2 lbs chicken wings or drumsticks – dry ’em real good, crispy matters.
2 tbsp olive oil – helps the rub stick and crisps the skin.

For the Salt-Free Rub:

1 tbsp paprika – smoked or sweet, your call.
2 tsp garlic powder – check it’s salt-free!
2 tsp onion powder
1 tsp dried oregano
1 tsp ground cumin
¾ tsp black pepper
½ tsp cayenne pepper – scale back if you’re spice-sensitive.
½ tsp chili powder – make sure it’s not pre-salted.

For the Salt-Free Ranch (optional but SO worth it):

¾ cup low-sodium homemade mayo (blend olive oil, lemon, egg yolk)
2 tbsp unsweetened cashew milk or any low-sodium dairy-free milk
1½ tsp apple cider vinegar
1 tbsp chopped chives
1 tbsp fresh dill
¼ tsp garlic powder
¼ tsp onion powder
Crack of black pepper, to taste

How To Make These Wings

Preheat Oven to 400°F
Classic temp for baked crispiness.

Mix Your Rub
Stir all those salt-free spices together in a bowl or jar. Feel free to double it—it keeps beautifully.

Prep the Chicken
Dry your wings with paper towels like you mean it. The drier they are, the crispier they’ll bake.

Oil + Coat
Toss the wings in olive oil, then sprinkle over all the rub. Toss again until every nook is coated.

Bake ‘Em
Line a tray with parchment, put a rack over it, and space out your wings. Bake 35–45 minutes depending on size, until golden and cooked through.

Optional: Make the Ranch
Mix all the dressing ingredients in a bowl while wings bake. Chill it to thicken slightly.

Recipe Tips

Dry wings = crispy wings. Pat them like you’re drying off a puppy.
Make extra rub and store it in a jar—great on pork, tofu, or roasted veggies.
Use a wire rack on your baking tray to keep things crispy all around.
Craving lemony vibes? Add lemon zest to the rub for a bright twist.

How to Store & Reheat

Room Temp: Eat within 2 hours.
Fridge: Store wings up to 4 days. Ranch keeps for 3–4 days.
Reheat: Oven at 375°F for 10–12 minutes. Avoid microwave (bye, crisp).

Nutrition Facts (approx per serving, wings only)

Calories: 430
Sodium: ~80 mg (natural from chicken)
Protein: 24 g
Fat: 36 g
Carbs: 4 g
Fibre: 1 g
Sugar: 1 g

FAQs

How can I make chicken wing rub without salt?
Use spices like paprika, garlic powder, cumin, and oregano for big flavor. Adding lemon zest or vinegar can replace that “sharp” salty edge.

Are dry rub wings healthier than saucy ones?
Yes—especially if you’re skipping high-sodium sauces. This version is low-salt, baked, and loaded with flavor instead of sugar or sodium.

Can I use this rub on other meats?
Heck yes! It’s incredible on pork, tofu, or even roasted cauliflower. Totally sodium-savvy and flexible.

How do I make low sodium ranch?
Use homemade mayo (egg, lemon, olive oil) or unsweetened Greek yogurt. Skip salt and add herbs, vinegar, and black pepper for that classic taste.