Low Sodium Honey BBQ Boneless Wings
Satisfy your craving for sweet and tangy wings with this healthier twist on a classic favorite—Low Sodium Honey BBQ Boneless Wings. Perfectly baked for a golden-crisp texture without the need for frying, these bite-sized chicken pieces are coated in a flavorful blend of paprika, garlic powder, and panko breadcrumbs for a light crunch. The homemade honey BBQ sauce, featuring low sodium ketchup, honey, and a hint of cayenne, delivers a bold yet balanced flavor that's kinder to your sodium intake. Ready in under an hour and oven-baked to perfection, this easy recipe is ideal for weeknight dinners, game days, or any time you're in the mood for guilt-free indulgence. Serve them with fresh veggies or on their own as a crowd-pleasing appetizer!
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Recipe Information
Ingredients
- 1.5 pounds Chicken breast, boneless and skinless
- 0.5 cup All-purpose flour
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 0.5 teaspoon Black pepper
- 1 large Egg
- 2 tablespoons Water
- 1 cup Panko breadcrumbs
- 0.5 cup Honey
- 0.5 cup Low sodium ketchup
- 2 tablespoons Apple cider vinegar
- 1 tablespoon Dijon mustard
- 0.5 teaspoon Onion powder
- 0.25 teaspoon Cayenne pepper
- 2 tablespoons Olive oil
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Cut the boneless, skinless chicken breasts into 1-inch pieces to create bite-sized 'wings'.
In a shallow bowl, mix the flour, paprika, garlic powder, and black pepper.
In another bowl, beat the egg with 2 tablespoons of water to make an egg wash.
Place the panko breadcrumbs in a third bowl.
Dredge each piece of chicken by coating it first in the flour mixture, then dipping it in the egg wash, and finally coating it with the panko breadcrumbs. Press gently to adhere the breadcrumbs if needed.
Arrange the coated chicken pieces on the prepared baking sheet and drizzle with olive oil.
Bake the chicken in the preheated oven for 20-25 minutes until golden brown and cooked through, flipping halfway through the cooking time.
While the chicken bakes, prepare the honey BBQ sauce by combining honey, low sodium ketchup, apple cider vinegar, Dijon mustard, onion powder, and cayenne pepper in a saucepan over medium heat.
Stir the sauce ingredients together and simmer for about 5 minutes, allowing the flavors to meld and the sauce to thicken slightly.
Once the chicken is done baking, remove it from the oven and let it rest for 2-3 minutes.
Toss the baked chicken pieces in the honey BBQ sauce until evenly coated.
Serve the low sodium honey BBQ boneless wings immediately and enjoy your delicious creation!
Nutrition Facts
Calories |
2451 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.3 g | 85% | |
| Saturated Fat | 13.4 g | 67% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 798 mg | 266% | |
| Sodium | 1339 mg | 58% | |
| Total Carbohydrate | 226.9 g | 83% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 131.0 g | ||
| Protein | 234.0 g | 468% | |
| Vitamin D | 3.6 mcg | 18% | |
| Calcium | 178 mg | 14% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 2458 mg | 52% | |
*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.
