Low Sodium BBQ Wings

Satisfy your BBQ cravings without the extra sodium with these irresistible Low Sodium BBQ Wings! Perfectly seasoned with a bold blend of smoked paprika, garlic powder, and onion powder, these oven-baked wings achieve a crispy texture without any frying. The homemade low-sodium BBQ sauce—crafted from no salt added ketchup, molasses, honey, and a hint of liquid smoke—provides a sweet, tangy, and smoky finish that’s lip-smackingly good. Ready in just over an hour, this healthier twist on a classic favorite is ideal for game days, gatherings, or a family dinner. Serve them hot alongside your favorite low-sodium sides for a guilt-free indulgence that's packed with flavor, not salt!

Nutriscore Rating: 60/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 4

Ingredients

• 2 pounds chicken wings
• 1 tablespoon baking powder
• 2 teaspoons smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 0.5 teaspoon ground black pepper
• 1 cup no salt added ketchup
• 2 tablespoons apple cider vinegar
• 2 tablespoons molasses
• 1 tablespoon honey
• 1 teaspoon Worcestershire sauce (low sodium)
• 0.5 teaspoon liquid smoke
• 1 tablespoon olive oil

Directions

Step 1

Preheat your oven to 425°F (220°C). Line a baking sheet with aluminum foil and set a wire rack on top.

Step 2

In a large mixing bowl, combine the baking powder, smoked paprika, garlic powder, onion powder, and ground black pepper.

Step 3

Pat the chicken wings dry with paper towels to remove any excess moisture. This step is important to achieve a crispy texture.

Step 4

Add the chicken wings to the bowl with the spice mixture and toss until the wings are evenly coated.

Step 5

Place the wings in a single layer on the prepared wire rack. This will allow air circulation around the wings and help them become crispy.

Step 6

Bake the wings in the preheated oven for 35 minutes, flipping them halfway through cooking to ensure even crispness.

Step 7

While the wings are baking, prepare the low sodium BBQ sauce. In a medium saucepan, combine the no salt added ketchup, apple cider vinegar, molasses, honey, low sodium Worcestershire sauce, and liquid smoke.

Step 8

Place the saucepan over medium heat and bring the mixture to a simmer. Reduce the heat to low and let it simmer for about 10 minutes, stirring occasionally, until the sauce has thickened slightly.

Step 9

Once the wings are done baking, remove them from the oven and carefully brush the BBQ sauce over each wing, coating them generously.

Step 10

Return the wings to the oven and bake for an additional 10 minutes, allowing the sauce to caramelize slightly.

Step 11

Remove the wings from the oven, let them cool for a few minutes, then serve hot with your choice of low sodium sides or vegetables.

Nutrition Facts

Serving size	(1280.5g)

Amount per serving	% Daily Value*
Calories	3195.3

Total Fat 198.0g	0%
Saturated Fat 46.3g	0%
Polyunsaturated Fat 52.5g
Cholesterol 1016.0mg	0%
Sodium 5312.1mg	0%
Total Carbohydrate 171.7g	0%
Dietary Fiber 4.3g	0%
Total Sugars 91.3g
Protein 177.6g	0%

Vitamin D 72.6IU	0%
Calcium 314.3mg	0%
Iron 13.8mg	0%
Potassium 3084.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 56.1%

Protein: 22.3%

Carbs: 21.6%