Low Sodium Fried Chicken Wings Recipe

Hey hey—if you thought you had to give up fried chicken wings just because you’re watching your sodium, think again. These wings are golden, crispy, and totally salt-free—but you’d never know it from the flavor. We’re talking about that classic fried crunch, all wrapped in a heart-healthy, sodium-smart coating.

These low sodium wings are proof that you can keep all the fried flavor without the salty baggage. They’re gently seasoned with paprika, garlic, and a little kick of cayenne—just enough to feel indulgent without wrecking your blood pressure.

You still get that irresistible golden crunch, but in a way that’s gentle on your kidneys, low-salt, and super easy to whip up for game day, movie night, or when you’re just craving something crispy.

Ingredients Needed

• 2 lbs chicken wings: drumettes & flats separated, about 12 pieces
• ½ cup all-purpose flour: for the crispy coating
• 1 tsp paprika: smoky flavor without salt
• ½ tsp garlic powder: boosts umami
• ¼ tsp onion powder: extra savory notes
• ¼ tsp black pepper: optional, to taste
• 1/8 tsp cayenne pepper: add more if you like heat
• 6 cups canola oil: for deep frying (zero sodium)

How To Make Low Sodium Fried Wings

Heat Up the Oil
Pour canola oil into a large pot or Dutch oven. Heat it up to 350°F. A kitchen thermometer really helps here.

Mix the Seasoned Flour
In a big bowl, whisk together flour, paprika, garlic powder, onion powder, black pepper, and cayenne. This blend gives flavor without a single grain of salt.

Prep the Chicken
Pat wings dry with paper towels (this helps them crisp). No need to season with salt—your spice mix does the job!

Coat the Wings
Toss wings in the flour mix until totally coated. Press a little to make sure it sticks well.

Fry ‘Em Up
Fry wings in batches—don’t crowd the pot! Each batch takes 5–8 minutes to get that deep golden crisp. Use a slotted spoon or spider to lift them out and rest on a rack or paper towels.

Let ‘Em Rest
Let the wings chill for about 5 minutes so they crisp up even more before serving.

Recipe Tips

• Don’t skip patting the wings dry—it really helps that crunch.
• Use fresh oil or strain it if reusing to avoid flavor carry-over.
• Want deeper flavor? Marinate wings in vinegar or lemon juice 30 min before coating.
• A salt-free hot sauce or yogurt dip can take these over the top.

How to Store & Reheat

• Room Temp: Eat within 2 hours.
• Fridge: Store in a sealed container up to 5 days.
• Reheat: Bake at 375°F for 10–12 minutes until hot and crispy.

Nutrition Facts (per wing, approx.)

• Calories: 130
• Sodium: ~40 mg (from chicken only)
• Protein: 9 g
• Fat: 10 g
• Carbs: 4 g
• Fibre: 0 g
• Sugar: 0 g

FAQs

Can fried chicken wings be low sodium?
Yes! As long as you skip the salt and bottled sauces. Use a salt-free seasoning blend to bring flavor without the sodium.

What can I season wings with if I’m avoiding salt?
Try garlic powder, smoked paprika, onion powder, and a dash of cayenne or chili flakes for salt-free cooking that still satisfies.

How do I make them crispy without salt?
It’s all about drying the wings, using the right flour mix, and frying at 350°F. Salt doesn’t create crunch—technique does.

Can I air fry these?
Absolutely! Air fry at 400°F for 20–25 min, flipping halfway. Spray lightly with oil for that extra crisp.