I’ve perfected a sugar-free, low carb Dry Rub For Chicken made from whole spices with no preservatives, and I’m sharing the exact mix I reach for when grilling chicken and pork.

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I can’t stop telling people about this Best Dry Rub For Chicken I stumbled into this summer. It’s a low carb, sugar free way to turn plain chicken into smoky, grill addicted bites.

I use smoked paprika and garlic powder to build that deep savory backbone, but what makes it sing on pork and chicken is how it crusts and breathes on hot grill grates. If you’re into Dry Rub Grilled Chicken that actually keeps juices and adds real BBQ punch, you’re gonna want to try it at your next cookout.

I promise it won’t be boring, maybe even a little dangerous.

Ingredients

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Smoky vibrant color booster, mostly antioxidants, adds depth without extra fat or sugar.
Draws out flavor essential for seasoning, no calories but use moderately for health.
Sharp slightly piney heat that boosts absorption of some nutrients, low calorie.
Savory punch it contains tiny nutrients and compounds linked to heart health very aromatic.
Earthy warm spice that adds depth, may aid digestion and adds subtle bitterness.
Fiery heat boosts metabolism a bit and circulation adds kick without changing texture.
Tangy slightly bitter helps brighten flavors contains trace minerals and adds complexity.
Sweet onion notes adds savory background and natural umami low calories.

Ingredient Quantities

2 tablespoons smoked paprika (for smokey flavor)

1 tablespoon sweet paprika

2 tablespoons kosher salt

1 tablespoon freshly ground black pepper

1 tablespoon garlic powder

1 tablespoon onion powder

1 teaspoon dried oregano

1 teaspoon dried thyme

1 teaspoon ground cumin

1 teaspoon chili powder

1/2 teaspoon cayenne pepper

1 teaspoon mustard powder

How to Make this

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1. In a bowl add 2 tablespoons smoked paprika, 1 tablespoon sweet paprika, 2 tablespoons kosher salt, 1 tablespoon freshly ground black pepper, 1 tablespoon garlic powder, 1 tablespoon onion powder, 1 teaspoon dried oregano, 1 teaspoon dried thyme, 1 teaspoon ground cumin, 1 teaspoon chili powder, 1/2 teaspoon cayenne pepper and 1 teaspoon mustard powder.

2. Whisk everything together really well so there are no clumps, taste a tiny pinch to check seasoning (dont overdo it, its strong raw).

3. Transfer the mix to a clean, dry airtight jar or shaker, tap the bottom to settle the spices, label it if you want.

4. To use on chicken or pork pat the meat very dry with paper towels, rub a little oil on the surface so the seasoning sticks better.

5. Sprinkle the rub generously all over the meat, rub it in with your hands, get some under chicken skin and into seams or pork crevices, dont be shy.

6. Let the seasoned meat rest: at least 30 minutes at room temp or refrigerate uncovered or loosely covered for 2 to 24 hours for deeper flavor; if refrigerated bring to room temp 20 to 30 minutes before cooking.

7. Grill or cook as usual: cook chicken to an internal temp of 165 F and pork to 145 F, use medium to medium high heat so the rub crusts up without burning, move to indirect heat if it starts to char too fast.

8. When done let meat rest 5 to 10 minutes before slicing so juices redistribute, this helps the crust stay intact and flavor settle.

9. Store any leftover rub in that airtight jar in a cool dark place for up to 6 months, shake before each use because spices settle.

Equipment Needed

1. Medium mixing bowl for blending the spices
2. Measuring spoons (tablespoon + teaspoon)
3. Whisk or a fork to break up clumps
4. Small airtight jar or spice shaker for storage and labeling
5. Small funnel or spatula to get the mix into the jar without spilling
6. Paper towels to pat the meat dry
7. Pastry brush or oil mister to rub a little oil onto the meat
8. Tongs for grilling or flipping the meat
9. Instant read meat thermometer to check 165 F for chicken / 145 F for pork
10. Cutting board and a sharp knife for resting and slicing the cooked meat

FAQ

2 tablespoons smoked paprika (for smokey flavor)

1 tablespoon sweet paprika

2 tablespoons kosher salt

1 tablespoon freshly ground black pepper

1 tablespoon garlic powder

1 tablespoon onion powder

1 teaspoon dried oregano

1 teaspoon dried thyme

1 teaspoon ground cumin

1 teaspoon chili powder

1/2 teaspoon cayenne pepper

1 teaspoon mustard powder

Q: How long does the rub keep and how should I store it? A: Kept airtight in a cool, dark place it stays good 6 to 12 months, though flavor fades after 6 months. Refrigeration is fine but not required.

Q: Can I use this rub on other meats or veggies? A: Yes — pork, beef and sturdy veggies like potatoes or cauliflower all take it well. For delicate fish use less salt and less time.

Q: How much rub per pound of chicken should I use? A: About 1 to 1 1/2 teaspoons per pound for a light coating, 2 to 3 teaspoons per pound if you want it bold.

Q: I need low sodium. How do I adjust? A: Cut the kosher salt by half and add a little extra paprika and garlic powder for flavor, or use a salt substitute but taste as you go.

Q: Can I grind this finer or use it coarser? A: Sure. Pulse briefly in a spice grinder for a finer blend or leave as is for a bit more texture. Either works fine.

Q: Any substitutions if I dont have smoked paprika? A: Use extra sweet paprika and add a touch of liquid smoke or a pinch of chipotle powder if you have it, but start small so it doesnt overpower.

The Best Chicken Dry Rub Recipe Substitutions and Variations

Smoked paprika
- Regular sweet paprika + a tiny pinch (1/8 tsp) chipotle powder or a drop of liquid smoke for that smokey note
- Chipotle powder for a smoky, spicy hit, but use less cause it’s hotter
- Ancho chili powder for a milder, smoky-sweet flavor
Kosher salt
- Sea salt, use about 3/4 the volume since flakes are smaller
- Table salt, use roughly half to 2/3 the amount because it’s denser
- Fine Himalayan pink salt, use slightly less than kosher
Cayenne pepper
- Crushed red pepper flakes, add a bit more to match heat
- Hot paprika, milder but keeps the color and warmth
- Chili powder for a rounder, less sharp heat
Mustard powder
- Ground mustard seeds, freshly ground for best punch
- Prepared Dijon or yellow mustard, use sparingly and pat dry a bit cause it’s wet
- Horseradish powder or dry wasabi for a sharper bite, use less

Pro Tips

– Toast whole spices first if you can, then grind them. It wakes up way more flavor than just using pre ground stuff, just dont burn them or you’ll get a bitter taste.

– Cut the salt back if your meat was pre brined or injected, you cant take salt away later. Start light then add more next time if needed.

– Use a thin smear of oil or a little yellow mustard as a binder so the rub sticks and makes a better crust, rub some under the skin and into seams for more flavor.

– Make small batches and store in a cool dark place in an airtight jar, label with the date. Ground spices lose punch fast so fresher mixes = better results.

The Best Chicken Dry Rub Recipe

Recipe by Jot Punji

0.0 from 0 votes

I’ve perfected a sugar-free, low carb Dry Rub For Chicken made from whole spices with no preservatives, and I’m sharing the exact mix I reach for when grilling chicken and pork.

Servings

servings

Calories

kcal

Equipment: 1. Medium mixing bowl for blending the spices
2. Measuring spoons (tablespoon + teaspoon)
3. Whisk or a fork to break up clumps
4. Small airtight jar or spice shaker for storage and labeling
5. Small funnel or spatula to get the mix into the jar without spilling
6. Paper towels to pat the meat dry
7. Pastry brush or oil mister to rub a little oil onto the meat
8. Tongs for grilling or flipping the meat
9. Instant read meat thermometer to check 165 F for chicken / 145 F for pork
10. Cutting board and a sharp knife for resting and slicing the cooked meat

Ingredients

2 tablespoons smoked paprika (for smokey flavor)
1 tablespoon sweet paprika
2 tablespoons kosher salt
1 tablespoon freshly ground black pepper
1 tablespoon garlic powder
1 tablespoon onion powder
1 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon cayenne pepper
1 teaspoon mustard powder

Directions

In a bowl add 2 tablespoons smoked paprika, 1 tablespoon sweet paprika, 2 tablespoons kosher salt, 1 tablespoon freshly ground black pepper, 1 tablespoon garlic powder, 1 tablespoon onion powder, 1 teaspoon dried oregano, 1 teaspoon dried thyme, 1 teaspoon ground cumin, 1 teaspoon chili powder, 1/2 teaspoon cayenne pepper and 1 teaspoon mustard powder.
Whisk everything together really well so there are no clumps, taste a tiny pinch to check seasoning (dont overdo it, its strong raw).
Transfer the mix to a clean, dry airtight jar or shaker, tap the bottom to settle the spices, label it if you want.
To use on chicken or pork pat the meat very dry with paper towels, rub a little oil on the surface so the seasoning sticks better.
Sprinkle the rub generously all over the meat, rub it in with your hands, get some under chicken skin and into seams or pork crevices, dont be shy.
Let the seasoned meat rest: at least 30 minutes at room temp or refrigerate uncovered or loosely covered for 2 to 24 hours for deeper flavor; if refrigerated bring to room temp 20 to 30 minutes before cooking.
Grill or cook as usual: cook chicken to an internal temp of 165 F and pork to 145 F, use medium to medium high heat so the rub crusts up without burning, move to indirect heat if it starts to char too fast.
When done let meat rest 5 to 10 minutes before slicing so juices redistribute, this helps the crust stay intact and flavor settle.
Store any leftover rub in that airtight jar in a cool dark place for up to 6 months, shake before each use because spices settle.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.