If you love the irresistible crunch of chicken wings but want to cut back on salt, you’re going to adore this low sodium chicken wings recipe. As someone who loves hosting game-day snacks and cozy family dinners, I know how hard it can be to find wings that are both healthy and flavorful. These wings are marinated with herbs, spices, and just the right tang, then baked or air-fried to crispy perfection. Whether you’re following a heart-healthy diet or simply looking for a lighter twist on a classic, these low sodium chicken wings prove you don’t need salt to make something crave-worthy.
Why You’ll Love This Low Sodium Chicken Wings Recipe
These healthy low sodium chicken wings are proof that you don’t need salt to enjoy bold, satisfying flavor. They’re crispy on the outside, tender on the inside, and seasoned with a savory blend of garlic, onion, smoked paprika, and a hint of lemon juice for brightness.
I first made this recipe when my family decided to reduce sodium intake for better heart health. After a few test runs (and some very honest taste testers), this became a household favorite. Even guests who love traditional wings can’t believe these are low salt chicken wings.
What Makes These Wings Low Sodium
Traditional wings often come loaded with sodium-heavy sauces and marinades. This version skips bottled sauces and instead relies on natural herbs, citrus, and spices. Here’s how we keep it low sodium:
- No added salt or salty seasonings
- Homemade marinade using olive oil, vinegar, and garlic
- Oven or air fryer cooking for a crispy texture without sodium-heavy coatings
- Naturally flavorful spice blend that enhances taste without salt
If you want to learn more about reducing sodium in everyday meals, the American Heart Association’s sodium guide offers great practical tips.
Ingredients You’ll Need
You’ll need simple, pantry-friendly ingredients to make these homemade low sodium chicken wings:
- 2 pounds chicken wings, split into drumettes and flats
- 2 tablespoons olive oil
- 2 teaspoons garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika (or regular paprika)
- ½ teaspoon black pepper
- ½ teaspoon crushed red pepper flakes (optional for heat)
- 1 tablespoon apple cider vinegar or lemon juice
- 1 tablespoon low sodium chicken marinade or unsalted broth (optional for extra moisture)
Step-by-Step Instructions
Step 1: Prep the Wings
Pat the wings dry with paper towels. This helps them crisp up beautifully while cooking. Place them in a large mixing bowl.
Step 2: Make the Marinade
Whisk together olive oil, garlic powder, onion powder, paprika, black pepper, red pepper flakes, and vinegar or lemon juice. Pour over the wings and toss to coat evenly. Cover and let marinate for at least 30 minutes, or up to 4 hours in the refrigerator.
Step 3: Choose Your Cooking Method
You can make baked low sodium chicken wings or try the air fryer low sodium chicken wings method below. Both give you crisp, golden wings with that perfect bite.
How to Bake Low Sodium Chicken Wings
- Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper or lightly grease a wire rack placed over the sheet.
- Arrange the wings in a single layer, making sure they don’t overlap.
- Bake for 40–45 minutes, flipping halfway through, until golden brown and crispy.
- For extra crispiness, broil for the last 2 minutes.
Serve them as they are or toss lightly in a low sodium BBQ chicken wings glaze for extra flavor.
Air Fryer Low Sodium Chicken Wings Method
- Preheat your air fryer to 380°F (190°C).
- Lightly spray the basket with olive oil.
- Add wings in a single layer (cook in batches if needed).
- Air fry for 25–30 minutes, shaking halfway through.
- Increase to 400°F (200°C) for the last 5 minutes for that irresistible crispy skin.
This method makes the wings perfectly crispy with minimal oil—an ideal choice for heart healthy chicken wings lovers.
Serving Ideas and Flavor Variations
Once cooked, these crispy low sodium chicken wings are delicious on their own, but you can get creative:
- Toss them with a homemade low sodium buffalo wings sauce (use unsalted butter and vinegar-based hot sauce).
- Brush with low sodium BBQ sauce for a sweet, smoky twist.
- Sprinkle with chopped parsley and a squeeze of lemon for freshness.
- Serve with celery sticks and a side of Greek yogurt ranch or blue cheese dip (use low-sodium dairy).
If you’re exploring more ways to flavor low sodium meals, Cleveland Clinic’s guide to cooking without salt has inspiring ideas for seasoning blends.
Tips for Extra Crispy and Flavorful Wings
- Always pat wings dry before seasoning
- Don’t overcrowd the pan or air fryer basket
- Let the wings rest for 5 minutes before tossing in sauce
- Use a mix of spices that balance aroma and heat
- For oven wings, using a wire rack helps air circulate evenly
How to Store and Reheat
Leftover wings can be stored in an airtight container in the refrigerator for up to 3 days.
To reheat:
- Oven: 375°F for 10 minutes until warmed through
- Air fryer: 380°F for 5–6 minutes
Avoid microwaving, as it softens the crispy texture.
Nutrition and Heart-Healthy Benefits
Each serving (about 4–5 wings) contains roughly:
- Calories: 230
- Protein: 25g
- Fat: 14g
- Sodium: under 120mg
These low sodium chicken recipes are rich in protein and low in sodium, making them an excellent fit for heart healthy meals. Using olive oil adds healthy fats, while baking or air frying cuts down on excess grease.
Final Thoughts
This easy low sodium chicken wings recipe is perfect for anyone who wants all the flavor without the guilt. Whether baked in the oven or crisped up in an air fryer, they’ll satisfy every craving for wings without overloading your diet with sodium.
Make them for dinner, game night, or your next family get-together—you’ll be surprised how delicious healthy cooking can taste.
