Low Sodium BBQ Wings
Indulge in guilt-free comfort food with these Low Sodium BBQ Wings, a healthier twist on the classic favorite without sacrificing flavor. Perfectly crispy thanks to a baking powder spice rub, these oven-baked wings are coated in a rich homemade BBQ sauce made with no-salt-added ketchup, molasses, honey, and a touch of liquid smoke for that irresistible smoky sweetness. Ready in just over an hour, this recipe is ideal for game day snacks, casual dinners, or impressing your friends at your next backyard gathering. Satisfying, tender, and heart-healthy, these wings prove you don’t need loads of sodium to enjoy bold BBQ flavors!
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Recipe Information
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
Instructions
Preheat your oven to 425°F (220°C). Line a baking sheet with aluminum foil and set a wire rack on top.
In a large mixing bowl, combine the baking powder, smoked paprika, garlic powder, onion powder, and ground black pepper.
Pat the chicken wings dry with paper towels to remove any excess moisture. This step is important to achieve a crispy texture.
Add the chicken wings to the bowl with the spice mixture and toss until the wings are evenly coated.
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.
Bake the wings in the preheated oven for 35 minutes, flipping them halfway through cooking to ensure even crispness.
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.
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.
Once the wings are done baking, remove them from the oven and carefully brush the BBQ sauce over each wing, coating them generously.
Return the wings to the oven and bake for an additional 10 minutes, allowing the sauce to caramelize slightly.
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
Calories |
3195 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 198.0 g | 254% | |
| Saturated Fat | 46.3 g | 232% | |
| Polyunsaturated Fat | 52.5 g | ||
| Cholesterol | 1016 mg | 339% | |
| Sodium | 5312 mg | 231% | |
| Total Carbohydrate | 171.7 g | 62% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 91.3 g | ||
| Protein | 177.6 g | 355% | |
| Vitamin D | 1.8 mcg | 9% | |
| Calcium | 314 mg | 24% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 3084 mg | 66% | |
*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.
