Name: Low Sodium Buffalo Wings
Prep time: 20 min
Cook time: 45 min
Total time: 1 h 5 min
Cuisine: American
Ingredients: 1.5 pounds chicken wings; Oil, for tossing; 2 teaspoons ground cayenne; 1 teaspoon garlic powder; 1 teaspoon onion powder; 1/2 cup white distilled vinegar; 1 cup water, divided; 6 tablespoons unsalted butter; 1/2 tablespoon cornstarch

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Enjoy your favorite crowd-pleasing appetizer without all the extra salt. These Low Sodium Buffalo Wings are double-baked until crispy and tossed in a flavorful homemade sauce, knocking them down to only 85-95mg of sodium per serving. FYI: These boys are spicy! So feel free to adjust the heat level to your liking.

Low sodium buffalo wings on a white plate with a side of ranch dressing.

Enjoy Spicy Buffalo Wings, Without Excess Salt

A low sodium diet doesn’t mean giving up your favorite foods. Even classics like buffalo wings can be made healthier with less salt and still taste amazing. But what really makes chicken wings high in sodium is the sauce. And what’s the key to low sodium sauces? Don’t buy pre-packaged – make your own!

Bottles of buffalo sauce are riddled with hidden salt. With homemade sauce, you can control how much salt goes into your dish and still enjoy the tangy, spicy flavors. Plus, making your own sauce is surprisingly simple.

On top of using less sodium, we’re baking instead of deep-frying. This means we’re cutting out even more unhealthy fats and calories without losing any of that crispy texture.

Need a dipping sauce? Try my Easy Low Sodium Ranch Dressing!

Ingredients

Chicken wings: Juicy and perfect for soaking up all the flavor.
Oil: Just a little to toss the wings for that crispy finish.
Spice mix: A combo of ground cayenne, garlic powder, and onion powder makes this wing sauce super flavorful.
White distilled vinegar: White vinegar adds a tangy punch to balance the spice.
Water: Helps thin out the sauce and is used to make a cornstarch slurry.
Unsalted butter: Makes the sauce rich and silky smooth.
Cornstarch: A little thickener to give your sauce that ideal consistency.

#1 Tip for Cooking Skin-On Chicken Wings

Be sure to dry your chicken wings well with paper towels. This will help you reach the ultimate level of crispiness!

A hand holding a low sodium chicken wing.

How to Make Low Sodium Buffalo Wings

Step 1: Bake the Wings

In a large bowl, lightly toss the wings in oil. Bake at 350°F until the internal temperature reaches 165°F, about 20 minutes.

Raw chicken wings on a baking dish ready to bake.

Step 2: Make the Buffalo Sauce

Now combine your cayenne, garlic powder, onion powder, vinegar, water, and butter in a saucepan. Bring to a boil.

Ingredients for homemade buffalo sauce in a saucepan over a stove.

Stir in the cornstarch slurry and cook until slightly thickened. Remove from heat and let cool. This is your salt-free buffalo sauce.

Buffalo sauce in a saucepan over the stove.

Step 3: Crisp the Wings

Next, remove the wings from the oven and let them rest for 15 minutes.

While they rest, preheat the oven to 450°F. Then place the wings back in the oven for 10 more minutes, or until they reach the desired crispiness.

Why let the wings rest?

Allowing the wings to rest before baking at a higher temperature will make them way crispier, as the wait period renders the fat in the skin.

Cooked chicken wings in a air fryer basket. — *We originally tested this recipe to be baked then air-fried, but decided the double-bake was best! (hence the photo).*

Step 4: Toss & Serve

Place wings in a bowl and toss with the low sodium buffalo sauce. Serve immediately and enjoy!

Dipping a buffalo wing in ranch sauce on a plate of low sodium buffalo wings.

What to Serve with Low Sodium Chicken Wings

You can serve these wings with all sorts of delicious sides. Celery sticks with my Easy Low Sodium Ranch Dressing is always a solid choice for a cool, crunchy contrast. If you’re going for a full meal, these wings are amazing with this Low-Sodium Margherita Pizza. For a lighter spread, try them with some Low Sodium Asian Lettuce Wraps and tangy Low Sodium Dill Pickles for the ultimate low-sodium feast.

Close-up of low sodium buffalo wings on a white plate.

Storage & Reheating

If you have any leftover wings, store them in an airtight container in the fridge for up to 3 days. To reheat, place them in the oven for a few minutes until they are warmed through and crispy again. Don’t use the microwave – it’ll make the wings soggy!