As a big believer in the power of clean protein and simple meals for maintaining blood sugar balance, I know how key the right seasoning is – not just for flavor, but for fueling your body with ingredients that make you feel your best.
My Homemade DIY BBQ Dry Rub is an absolute easy meal staple. It’s bold, smoky, and a little exotic (hello, curry!) – also totally free from refined sugars, MSGs (commonly found in seasoning blends), or preservatives. It brings out the best in clean proteins like chicken, salmon, grass-fed beef, or even roasted chickpeas.
Simple, flavorful, and easily elevates whatever it touches!
What Sets This BBQ Rub Apart
Unlike many store-bought rubs, this blend is completely free from refined sugar, processed seed oils, or sneaky additives. That’s a big win when it comes to keeping blood sugar steady. Each ingredient was chosen not just for flavor, but for function, too:
- Curry powder adds warmth and anti-inflammatory compounds like turmeric and ginger.
- Smoked paprika gives that deep, delicious BBQ flavor without the need for sugary sauces.
- Garlic powder supports immune health and adds a savory kick.
- Cumin brings a rich, earthy balance – and supports digestion.
- Coconut sugar is a refined sugar-free alternative to cane sugar – it deepens the flavor profile, adds a touch of sweetness, and is minimally utilized in order to maintain blood sugar balance.
- Salt enhances everything and helps replenish minerals when sweating it out in the summer heat.
How to Use Your Homemade Dry BBQ Rub
I love to rub this generously on:
- Chicken thighs before baking or grilling
- Salmon fillets for a fast sheet-pan dinner
- Grass-fed steak with a drizzle of olive oil
- Roasted cauliflower, sweet potatoes, or chickpeas for a plant-forward side
- Even scrambled eggs – trust me!
It’s also perfect for busy nights. I’ll often pull a clean protein from the fridge, coat it in this rub, toss it in my steam oven, and dinner is done in 20-30 minutes – no sugar spikes, no crashes, no complaints from my boys. Just a clean plate club at the end of the meal.
Pro Tips:
- Make a Double Batch: Between summer BBQs and weeknight meals, this rub disappears quickly at our house. I recommend making a double batch and storing it in a mason jar so it’s always on hand.
- Source Your Spices at a Discount: I purchase all of my organic spices in bulk at a discount from Thrive Market. It’s the perfect place to get your high quality pantry staples at a steal.
