Low Sodium Chicken Wings In Air Fryer Recipe

These air fryer low sodium chicken wings are crispy, tender, and done in under 30 minutes with just five ingredients. The seasoning blend has no added salt, and each 3-wing serving lands at 67 mg of sodium.

The recipe is from Low So Recipes by Kelly Jensen. Corn starch coats every wing before it goes in the air fryer, creating a crispy skin layer with zero sodium added. Chili powder, garlic powder, and black pepper handle all the flavor no sauce, no brine, nothing high in salt.

The biggest sodium variable here isn’t the spice blend. It’s the chicken itself. Kelly used Trader Joe’s wings at 70 mg per serving with no added salt that number changes significantly by brand, so checking the label before you buy is the only way to stay accurate.

Low Sodium Chicken Wings In Air Fryer Recipe

Recipe by Evelyn ReedCourse: AppetizersCuisine: AmericanDifficulty: Easy

Servings

6

servings

Prep time

5

minutes

Cooking time

20

This step is where restaurants pull ahead.

61 recipes with the full professional method. The details that change everything.

Get it on Amazon · £9.99

minutes

Calories

186

kcal

Crispy air fryer chicken wings with a five-ingredient salt-free spice blend — ready in under 30 minutes and 67 mg of sodium per serving.

Ingredients

• 2 lbs chicken wings (~18 wings), no added salt

• 1 tbsp corn starch

• 1 tsp chili powder

• 1 tsp garlic powder

• ½ tsp black pepper

Directions

• Mix corn starch, chili powder, garlic powder, and black pepper in a small bowl.
• Pat wings dry with paper towels. Add to a large bowl and toss in the spice blend until fully coated.
• Place wings in a single layer in the air fryer basket. Cook at 425°F for 18 to 20 minutes, flipping halfway through.
• Confirm internal temperature of 165°F. Serve plain or toss in low sodium sauce.
• Oven method
• Place wings on a rack over a baking sheet. Bake at 425°F for 20 to 30 minutes until crispy and cooked through to 165°F.

FAQs

What sodium level should I look for when buying chicken wings?

Check the label for “no added salt” and look for 70 mg per serving or less. Kelly used Trader Joe’s wings at 70 mg sodium per serving with no added salt.

Why corn starch instead of baking powder?

Sodium-free baking powder is no longer being produced, so Kelly switched to corn starch — and says the crispiness is identical. Corn starch coats each wing and creates the same crunchy layer with zero added sodium.

Can I make these in the oven instead?

Yes. Kelly’s original method uses the oven at 425°F for 20 to 30 minutes. Place a metal cooling rack on top of a baking sheet and put the wings on the rack — that’s what allows the heat to circulate underneath.

Can I grill these wings?

Yes. Kelly notes these work on the grill for 10 to 12 minutes, or until the internal temperature reaches 165°F.

What sauce works well with these?

Low sodium buffalo sauce and low sodium barbecue sauce are both called out in Kelly’s recipe notes as strong pairings. Toss the wings right after they come out of the air fryer while they’re still hot and the sauce clings.

What goes well alongside these wings?

These work as a main or as a party appetizer. Low sodium baked mac and cheese is the go-to game day side. For something baked on the same table, low sodium cornbread rounds things out without the sodium load.