Low Sodium Classic BBQ Chicken Wings

Satisfy your BBQ cravings without the extra sodium with these flavorful Low Sodium Classic BBQ Chicken Wings! This recipe combines tender, oven-baked chicken wings with a smoky homemade BBQ sauce that's packed with robust seasonings like smoked paprika, garlic powder, and a touch of liquid smoke. Sweetened naturally with honey and molasses, the sauce delivers that classic barbecue taste with none of the guilt, thanks to no-salt-added tomato sauce and low-sodium Worcestershire. Perfectly crispy on the outside and coated in a caramelized glaze, these wings are an irresistible crowd-pleaser designed for anyone watching their sodium intake, yet unwilling to compromise on flavor. Serve them fresh out of the oven with crisp veggies for a game-day snack or a backyard feast that's sure to impress!

Nutriscore Rating: 59/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 pounds chicken wings
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 0.5 teaspoon black pepper
• 0.5 teaspoon ground cumin
• 1 cup no-salt added tomato sauce
• 2 tablespoons apple cider vinegar
• 2 tablespoons honey
• 1 tablespoon molasses
• 1 tablespoon Worcestershire sauce, low sodium
• 1 teaspoon Dijon mustard
• 0.5 teaspoon liquid smoke

Directions

Step 1

Preheat the oven to 400°F (200°C). Line a baking sheet with aluminum foil and place a cooling rack on top. This will help crisp up the chicken wings on all sides.

Step 2

In a large mixing bowl, combine the olive oil, garlic powder, onion powder, smoked paprika, black pepper, and ground cumin. Mix well to create a rub.

Step 3

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

Step 4

Arrange the chicken wings on the prepared baking sheet, making sure they are spaced out evenly to ensure even cooking.

Step 5

Bake in the preheated oven for 35-40 minutes, turning the wings halfway through the cooking time, until they are cooked through and crispy.

Step 6

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

Step 7

Bring the mixture to a simmer over medium heat, stirring occasionally. Let it simmer for about 10 minutes until the sauce has thickened slightly.

Step 8

Once the wings are cooked, remove them from the oven and place them in a large mixing bowl. Pour the BBQ sauce over the wings and toss them until they are well coated.

Step 9

Return the sauced wings to the baking sheet and bake for an additional 5 minutes. This will help the sauce to caramelize slightly and stick to the wings.

Step 10

Serve the wings hot, garnished with your choice of chopped herbs or alongside low-sodium accompaniments like celery sticks and carrot slices.

Nutrition Facts

Serving size	(1059.4g)

Amount per serving	% Daily Value*
Calories	3121.1

Total Fat 212.9g	0%
Saturated Fat 48.4g	0%
Polyunsaturated Fat 53.8g
Cholesterol 1016.0mg	0%
Sodium 4005.1mg	0%
Total Carbohydrate 113.5g	0%
Dietary Fiber 3.7g	0%
Total Sugars 51.7g
Protein 177.6g	0%

Vitamin D 72.6IU	0%
Calcium 279.9mg	0%
Iron 13.3mg	0%
Potassium 2118.0mg	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: 62.2%

Protein: 23.1%

Carbs: 14.7%