How to Make Low Sodium Buffalo Wings

Here are a few reasons to enjoy chicken wings that are lower in sodium:

• Better for your heart: Too much sodium raises blood pressure, which increases the risk of heart disease and stroke. The American Heart Association recommends no more than 1,500–2,300 milligrams of sodium per day, yet a single order of traditional wings can push you past that limit in one meal.
• Fewer processed ingredients: Restaurant wings often come breaded, fried, and coated in bottled sauces that are high in salt. But when you make them yourself, low salt chicken wings can be baked or air-fried and tossed in a lighter, homemade sauce.
• Same flavor, less guilt: You don’t need loads of salt to get flavor. With spices like paprika, garlic powder, onion powder, and a splash of vinegar-based hot sauce, you can create low sodium hot wings that taste just as bold.

Ready to try your hand at making low sodium wings? Keep these tips from the Health eCooks dietitians and chefs in mind:

• Start with fresh chicken wings. Look for plain, uncooked wings rather than pre-seasoned or frozen options, which often come with added sodium. By starting fresh, you control every ingredient.
• Bake or air fry instead of deep frying. Skip the heavy breading and deep frying. Baking wings in the oven or crisping them in an air fryer gives you that satisfying crunch with fewer calories, less fat, and no hidden salt.
• Make a homemade sauce. Bottled sauces are notorious for their high sodium content. Instead, make your own by mixing a low-sodium hot sauce (look for brands with less than 200 mg per serving) with a small amount of unsalted butter or olive oil for richness and a splash of vinegar and spices like cayenne or smoked paprika for extra flavor. This combo gives you all the zest of traditional buffalo sauce but keeps your wings heart-healthy.
• Season smartly with spices. Instead of relying on salt, try dry rubs with garlic powder, onion powder, black pepper, smoked paprika, or chili powder. Herbs like thyme or oregano also add depth without sodium.
• Serve with healthy sides. Pair your low salt buffalo wings with celery sticks, carrot sticks, or a side salad instead of fries. For dipping, enjoy this healthy ranch dressing or blue cheese dressing instead of bottled varieties. Or check out our article featuring healthy side dishes for wings that are easy and delicious.

Many people wonder if chicken wings are healthy, but there’s no reason to give up your favorite foods if you’re trying to follow a heart-healthy or low-sodium diet. You just need to find healthier ways to enjoy them. Low salt chicken wings can be part of a balanced diet when made at home with fresh, wholesome ingredients. By cutting back on added salt, you’ll support better heart health, lower your blood pressure, and still enjoy the flavors you love.

Making your own low sodium buffalo wings is a win-win. You’ll get crispy, flavorful wings without the excess salt, unhealthy fats, and additives found in restaurant versions. With simple swaps, you can enjoy wings that taste amazing and support your health at the same time. So the next time you’re craving wings, skip the takeout menu. Instead, head to your kitchen, grab some fresh chicken, and whip up a batch of low sodium chicken wings that you’ll feel good about eating and serving to your family and friends.