Low Sodium BBQ Chicken Legs
Savor the smoky-sweet goodness of these Low Sodium BBQ Chicken Legs, a guilt-free twist on a comfort food classic! Perfect for those watching their sodium intake, this recipe combines tender, oven-roasted chicken legs with a rich, homemade BBQ sauce crafted from no-salt-added tomato paste, honey, and a hint of liquid smoke for a bold flavor profile. A fragrant dry rub featuring smoked paprika, garlic powder, and brown sugar caramelizes beautifully in the oven, while a quick broil at the end ensures a sticky, tangy glaze that clings to every bite. Ready in just over an hour, this dish serves as a wholesome, flavorful centerpiece for your next family dinner or backyard gathering. Pair it with steamed veggies or a crisp green salad for a complete low-sodium meal that doesn’t skimp on taste.
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Recipe Information
Ingredients
- 8 pieces Chicken legs
- 2 tablespoons Olive oil
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 tablespoon Smoked paprika
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Ground cumin
- 2 tablespoons Brown sugar
- 6 ounces Tomato paste (no salt added)
- 3 tablespoons Apple cider vinegar
- 2 tablespoons Honey
- 0.5 teaspoon Liquid smoke
- 0.25 cup Water
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with foil or parchment paper.
In a small bowl, mix together garlic powder, onion powder, smoked paprika, black pepper, ground cumin, and brown sugar. This will be your dry rub.
Pat the chicken legs dry with paper towels and place them in a large bowl. Drizzle olive oil over the chicken and toss to coat.
Sprinkle the dry rub over the chicken legs evenly and massage the mixture into the chicken to ensure it sticks to the skin.
Place the chicken legs onto the prepared baking sheet, skin side up.
Bake the chicken legs in the oven for 45 minutes, or until they are golden brown and the internal temperature reaches 165°F (74°C).
While the chicken is baking, prepare the low sodium BBQ sauce. In a saucepan over medium heat, combine tomato paste, apple cider vinegar, honey, liquid smoke, and water. Stir well.
Bring the sauce to a gentle simmer and let it cook for about 10 minutes, stirring occasionally. Adjust the sweetness if necessary by adding a bit more honey.
Once the chicken legs are done baking, remove them from the oven and brush a generous layer of the BBQ sauce on each chicken leg.
Return the chicken legs to the oven and broil on low for an additional 5 minutes, or until the BBQ sauce caramelizes slightly.
Remove the chicken from the oven and let it rest for a few minutes before serving.
Serve the chicken legs hot, accompanied by your favorite low-sodium sides such as steamed vegetables or a fresh salad.
Nutrition Facts
Calories |
2311 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 134.9 g | 173% | |
| Saturated Fat | 33.8 g | 169% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 907 mg | 302% | |
| Sodium | 965 mg | 42% | |
| Total Carbohydrate | 97.8 g | 36% | |
| Dietary Fiber | 11.2 g | 40% | |
| Total Sugars | 77.6 g | ||
| Protein | 177.4 g | 355% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 225 mg | 17% | |
| Iron | 17.1 mg | 95% | |
| Potassium | 3598 mg | 77% | |
*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.
