Wings are a popular appetizer or meal, but the sauces served with them can sometimes be high in sodium. For people looking to reduce their sodium intake, choosing a low-sodium wing sauce is important.
The Issue with Traditional Wing Sauces
Many traditional wing sauces like buffalo, BBQ, and teriyaki are packed with sodium. For example, just 2 tablespoons of buffalo wing sauce can contain 300-500 mg of sodium. The main culprits are:
- Soy sauce
- Worcestershire sauce
- Hot sauces
- Salt
While wings alone are relatively low in sodium, it’s the sauces that can cause the sodium content to skyrocket. Someone who eats 6 wings with buffalo sauce may be consuming over 1000 mg of sodium just from the sauce alone.
Low-Sodium Wing Sauce Options
Luckily, there are many lower sodium alternatives for wing sauces. Here are some of the best options:
Yogurt-Based Sauces
Yogurt-based sauces are creamy, tangy, and contain much less sodium than traditional sauces. They are easy to make at home by mixing greek yogurt with lemon juice, herbs, and other spices and seasonings. Yogurt-based sauces pair especially well with lemon pepper or cajun seasoning.
Mustard-Based Sauces
Making a sauce with mustard, vinegar, and herbs and spices can provide plenty of flavor for very little sodium. Spicy brown mustard and dijon mustard work particularly well. Mustard-based sauces go great with jerk seasoning or curry powder.
Guacamole
Using guacamole as a wing dip is a fresh, flavorful option for low-sodium eaters. Plain guacamole has minimal sodium, usually coming from just a bit of salt. Mixing in some extra spices can kick up the flavor even more.
Honey Barbeque Sauce
Making homemade honey barbeque wing sauce is easy. Simply mix honey, ketchup, apple cider vinegar, and spices like garlic powder and onion powder. The sweet and tangy flavors pair well with dry rubs like brown sugar or chili powder.
Tips for Choosing a Low-Sodium Wing Sauce
- Read nutrition labels and look for sauces under 300mg sodium per serving
- Avoid sauces with soy sauce, teriyaki, or Worcestershire as main ingredients
- Look for yogurt, mustard, vinegar, honey, or fruit-based sauces
- Make homemade sauces from low-sodium ingredients
- Use dry rubs and spices instead of heavy, sodium-laden sauces
- Ask for sauces on the side to control how much sodium you consume
Healthiest Bets for Low-Sodium Wing Sauces
Based on sodium content, these wing sauces are good choices for a low-sodium diet:
| Wing Sauce | Sodium (mg) Per 2 Tbsp |
|---|---|
| Ken’s Light Caesar Dressing | 260 |
| Annie’s Goddess Dressing | 270 |
| Bolthouse Farms Creamy Yogurt Cilantro Dressing | 160 |
| Brianna’s Home Style French Vinaigrette | 180 |
Conclusion
Wing lovers don’t have to miss out on flavors by choosing low-sodium options. Homemade yogurt, mustard, or honey sauces can provide plenty of taste while keeping sodium in check. Dry rubs, guacamole, and light dressings also make great dipping sauces. Reading nutrition labels and controlling portion sizes are key for decreasing sodium intake from wings. With so many options for lower sodium wing sauces, you can still enjoy these appetizing game-day snacks.