Low Sodium Classic BBQ Chicken Wings
Indulge in the smoky, finger-licking goodness of these Low Sodium Classic BBQ Chicken Wings, a healthier twist on a beloved classic. Perfect for anyone watching their salt intake, these wings are seasoned with a bold blend of garlic powder, smoked paprika, and ground cumin, delivering flavor-packed bites without the extra sodium. The homemade BBQ sauce combines no-salt-added tomato sauce, molasses, honey, and a touch of liquid smoke for a rich and tangy coating that caramelizes beautifully in the oven. Crispy on the outside, tender on the inside, these wings are baked—not fried—making them a guilt-free treat for game days, casual gatherings, or family dinners. Serve them alongside crunchy celery and carrots for a complete low-sodium feast that’s sure to impress!
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Recipe Information
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
Instructions
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.
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.
Add the chicken wings to the bowl and toss them until they are evenly coated with the spice mixture.
Arrange the chicken wings on the prepared baking sheet, making sure they are spaced out evenly to ensure even cooking.
Bake in the preheated oven for 35-40 minutes, turning the wings halfway through the cooking time, until they are cooked through and crispy.
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.
Bring the mixture to a simmer over medium heat, stirring occasionally. Let it simmer for about 10 minutes until the sauce has thickened slightly.
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.
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.
Serve the wings hot, garnished with your choice of chopped herbs or alongside low-sodium accompaniments like celery sticks and carrot slices.
Nutrition Facts
Calories |
3121 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 212.9 g | 273% | |
| Saturated Fat | 48.4 g | 242% | |
| Polyunsaturated Fat | 53.8 g | ||
| Cholesterol | 1016 mg | 339% | |
| Sodium | 4005 mg | 174% | |
| Total Carbohydrate | 113.5 g | 41% | |
| Dietary Fiber | 3.7 g | 13% | |
| Total Sugars | 51.7 g | ||
| Protein | 177.6 g | 355% | |
| Vitamin D | 1.8 mcg | 9% | |
| Calcium | 280 mg | 22% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 2118 mg | 45% | |
*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.
