Low Sodium Breaded Chicken Wings
Indulge guilt-free with these flavorful Low Sodium Breaded Chicken Wings, a healthier twist on a classic favorite. Perfectly tenderized with a buttermilk soak and coated in a crispy blend of whole wheat breadcrumbs, paprika, garlic powder, and a hint of cayenne, these wings pack bold flavor without relying on excess salt. A melt-in-your-mouth finish is achieved with a touch of unsalted butter and fresh lemon zest, brushed on before baking to ensure golden, crisp perfection. Baked instead of fried, this heart-healthy recipe is ideal for those watching their sodium intake, yet delivers crowd-pleasing, restaurant-quality results. Ready in under an hour and versatile enough to serve as an appetizer or main dish, these low sodium chicken wings are sure to become a staple in your kitchen!
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Recipe Information
Ingredients
- 2 pounds chicken wings
- 1 cup buttermilk
- 1 cup all-purpose flour
- 1 cup whole wheat breadcrumbs
- 1 tablespoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon black pepper
- 0.5 teaspoon cayenne pepper
- 2 tablespoons unsalted butter
- 1 teaspoon lemon zest
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a large bowl, add the chicken wings and buttermilk, ensuring all the wings are coated. Let them soak for at least 10 minutes to tenderize and add flavor.
In a shallow dish, combine the flour, breadcrumbs, paprika, garlic powder, onion powder, black pepper, and cayenne pepper. Mix well to ensure even distribution of the spices.
Remove the chicken wings from the buttermilk one at a time, allowing any excess to drip off.
Dredge each wing in the flour and breadcrumb mixture, pressing gently to adhere the coating. Place the coated wings on the prepared baking sheet.
Melt the unsalted butter in a small bowl, and stir in the lemon zest.
Using a pastry brush, lightly brush the melted butter mixture over the coated wings, which will help them crisp up in the oven.
Bake the wings in the preheated oven for 20 minutes. Flip the wings over and continue baking for an additional 20 minutes, or until they are golden brown and the internal temperature reaches 165°F (74°C).
Remove from the oven and let the wings rest for a few minutes before serving hot as an appetizer or main dish.
Nutrition Facts
Calories |
3903 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 223.7 g | 287% | |
| Saturated Fat | 64.2 g | 321% | |
| Polyunsaturated Fat | 51.6 g | ||
| Cholesterol | 1105 mg | 368% | |
| Sodium | 4873 mg | 212% | |
| Total Carbohydrate | 248.1 g | 90% | |
| Dietary Fiber | 21.3 g | 76% | |
| Total Sugars | 18.0 g | ||
| Protein | 214.5 g | 429% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 629 mg | 48% | |
| Iron | 24.1 mg | 134% | |
| Potassium | 2643 mg | 56% | |
*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.
