Low Sodium Grilled Chicken Wings Recipe

Hey there! These wings are crispy, tangy, and seriously crowd‑pleasing—all while being perfect for those watching salt or aiming for heart‑healthy, no added salt eats. Low‑sodium grilling never tasted so good!

These wings come out with a cozy, slightly smoky flavor, and a light tang—with none of the heaviness from salt or bottled sauces. They’re kidney‑friendly and fit right into a DASH diet plan. Easy to prep, even easier to eat—perfect if you want something tasty without worrying about your blood pressure.

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Ingredients Needed

• 3 lbs chicken wings, tips cut off
• ½ cup low‑sodium soy sauce or coconut aminos
• ½ cup homemade Italian dressing (no salt)
• 2 tsp olive oil (for grill)
• 2 tbsp unsalted butter or olive oil (optional for richness)
• 1 tbsp salt‑free chili seasoning (mix crushed red pepper, smoked paprika, garlic powder)
• 1 tsp low‑sodium Worcestershire sauce (optional, use very sparingly)

How To Make Low Sodium Grilled Wings

Mix Marinade
In a large bowl, whisk together the low‑sodium soy sauce or coconut aminos, homemade dressing, and a tiny splash of Worcestershire (if using). Toss the wings so they’re nicely coated. Cover and chill 4 hrs or overnight.

Preheat Grill
Get your grill to medium‑high and oil the grate with olive oil on a folded paper towel.

Prep Spice Oil
Melt unsalted butter—or warm olive oil—in a small pan. Stir in your chili seasoning until fragrant. Remove from heat.

Grill Wings
Pat wings dry, shake off extra marinade, and grill 25–30 minutes, turning so they char gently and reach 165 °F at the bone.

Toss in Spice Oil
When wings are done, toss them in the warmed spice oil. Serve hot, maybe with a few lemon wedges.

Recipe Tips

• Marinate overnight for deeper flavor without salt.
• Oil your grill right before cooking to avoid sticking.
• Use a meat thermometer—no guesswork!
• Want extra crunch? After tossing, pop wings under a broiler for 2 min.
• Spice oil can be swapped for a squeeze of fresh lemon for citrus flair.

How to Store & Reheat

• Room Temp: Eat within 2 hrs.
• Fridge: Airtight, up to 3 days.
• Freezer: Up to 2 months. Reheat in oven at 350 °F for ~10 min until hot & crispy.

Nutrition Facts (approx per wing)

• Calories: 110
• Sodium: ~150 mg (vs. 400 mg before)
• Protein: 9 g
• Fat: 8 g
• Carbs: 1 g
• Fibre: 0 g
• Sugar: 0 g

FAQs

Are these wings really low sodium?
Yes! We swapped regular soy and dressing for low‑sodium versions. Each wing has around 150 mg of sodium—great for blood pressure control.

Can I skip the butter?
Absolutely. Swap the butter with olive oil for a heart‑healthy, salt‑free finish.

What homemade Italian dressing can I use?
Whisk olive oil, vinegar, garlic powder, dried oregano, basil, and black pepper—no salt at all. It’s simple and cardiovascular‑friendly.

Can I bake instead of grill?
Sure thing! Bake at 400 °F for 40–45 minutes, flipping halfway, then toss with the spice oil for delicious results.