A dry rub can do so much to add flavor to chicken or pork, for any cooking method. But many dry rubs contain sugar, and if you're trying to cut down all that extra sugar you might feel forced to skip the rub.
With this dry rub, I kept it sugar free. In fact, I didn't even use a sugar substitute, just the pure spices. And I love the result: the perfect addition of flavor to either chicken or pork. Give it a try, I think you'll agree!
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Key Recipe Takeaways
- This rub is easy and fast, using spices you probably already have on hand. It adds delicious flavor with no added sugar!
- Once you try this recipe, you'll be able to use it as a starting point for your own customization. So many possibilities to make it your own!
Ingredients Needed
How to Make a Simple Sugar Free Dry Rub
This basic recipe uses only 5 spices: smoked paprika, garlic powder, onion powder, and salt and pepper. I also make just enough for one meal (about a pound of pork or chicken), so if you are feeding a crowd you will need to scale it up. See notes in recipe card for a larger batch.
Just mix the spices together in a small bowl.
Then sprinkle the spice mix on your meat - here I've put it on some chicken wings.
This is where the "rub" part comes in. Pat the pieces of meat all around to get the spices to stick to the surface.
Then, cook the meat however you like. These chicken wings were cooked in the air fryer for a quick and delicious meal!
And here are some pork ribs I made with the same dry rub. You can add barbecue sauce on top for an additional layer of flavor, or eat the ribs as-is. I like them both ways!
Serving Suggestions
Don't let the simplicity of this recipe fool you: the flavor it delivers is great! For me, its almost enough and I'd rather eat my food with barbecue sauce on the side to occasionally dip as needed. However, some might want to add barbecue sauce at the end of the cooking time and heat it just enough to caramelize - you do you!
And don't forget to serve it with a healthy side! Make a batch of low carb broccoli slaw or cucumber tomato avocado salad, or maybe grill some broccoli in a foil packet. All will keep those healthy vibes going!
Variations and Substitutions
There's plenty of room in this spice mix for some creativity! You could add a little cayenne pepper for a pleasant kick, or some chili powder, ground cumin, or dry mustard for a deeper savory flavor. Try adjusting with small amounts first until you find the perfect blend for you.
Storage
This recipe is gerared to one meal, or about a pound to a pound and a half of meat. But you can make a larger batch to have on hand, if you prefer. Just store it in a glass jar with an airtight lid. Stash it in a cool, dry place for up to 6 months.
Frequently Asked Questions
The biggest problem with any "diet" is the feeling of restriction to a small subset of acceptable foods, and the fatigue and boredom that repetitive meals can create. This dry rub helps to add new flavors to your meat without adding carbs or sugar, so it will help keep you on track and enhance your healthy lifestyle!
Moisture causes spices to clump. This is why I scaled this to use it all at once! If you make enough to store, make sure to keep it dry and airtight.
Sugar Free Dry Rub for Chicken or Pork
Ingredients
- 1 teaspoon paprika, smoked
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
- Measure all ingredients into a small bowl. Stir to mix.1 teaspoon paprika, smoked, ½ teaspoon garlic powder, ½ teaspoon onion powder, ½ teaspoon salt, ½ teaspoon black pepper
- Sprinkle on raw chicken or pork and rub in lightly all around the meat to ensure it is sticking well.
- Cook as you normally would. I have used this for air fryer chicken wings and Instant Pot pork ribs, both with excellent results!
Notes
1 tablespoon garlic powder,
1 tablespoon onion powder,
1 tablespoon salt,
1 tablespoon black pepper.
Stacy
Perfect on my oven roasted chicken breasts. Thank you!
Sula
Wonderful, thanks for trying out my recipe!
Dana
So easy and I had all these spices on hand already. I used it on chicken wings and they were perfectly seasoned and delicious - Thanks!
Sula
Fantastic, thanks for trying out my dry rub!
Lexie
I used your sugar free fry rub for my smoked pork butt and it turned out perfect. I will be using it again for my pork recipes.
Sula
Sounds amazing!