Easy Chicken Spice Rub – Paleo, Sugar Free

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Healthy food doesn’t have to be boring. You can have loads of flavor without a ton of added calories by using herbs and spices. I love to make my own chicken spice rub to have on hand for quick and easy meals. This blend is what I would use all the time when I would make chicken, so I decided to start making it in a larger batch.

Easy Chicken Spice Rub

We like spice in our family, so I add in pepper flakes and cayenne. You can omit these if you don’t want any heat. I like to add my spices to a bowl to mix thoroughly and then I transfer it to an airtight container for storage. Because I like to make my own spice mixtures, I buy my dried herbs and spices in bulk from Sam’s Club. It helps save money and I can make a variety of blends.

Easy Chicken Spice Rub

I have used this dry rub on a whole chicken, chicken thighs, breasts and drumsticks. It comes out amazing every time. The most common one that I use it on is chicken breasts. And my favorite way to cook them is in a cast iron skillet. I brown the chicken on both sides and then finish it in the oven. It stays so juicy and tender with this method. Serve it with your favorite veggies for a healthy and delicious meal.

Easy Chicken Spice Rub

Used in this Recipe:

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Easy Chicken Dry Rub - Paleo, Sugar Free

Spice up your boring old chicken with this flavor packed spice rub!
5 from 10 votes
Prep Time 10 minutes
Total Time 10 minutes
Course Sauce
Cuisine American
Servings 16 Servings
Calories 41 kcal


  • 2 Tbls Kosher Salt
  • 3 Tbls Chili Powder
  • 2 Tbls Paprika
  • 2 Tbls Italian seasoning
  • 2 Tbls Garlic Powder
  • 2 Tbls Mustard Powder
  • 1 Tbls Onion Powder
  • 1 Tbls Cumin
  • 1/2 tsp Cayenne
  • 1 tsp Crushed Red Pepper Flakes


  • Add all the ingredients into a bowl and whisk together to fully combine, store in airtight container


Makes about 1 Cup
Approximately 1 Tbls per serving
Omit cayenne and pepper flakes if you don't want any heat 


Calories: 41kcalCarbohydrates: 7gProtein: 2gFat: 1gFiber: 3g
Keyword chicken, gluten free, keto, paleo, whole30
Tried this recipe?Mention @thebetteredblondie


  1. 5 stars
    Oh my goodness! This is the best mix EVER! I’ve eaten chicken with the tub 2 nights in a row. The best cooking method for me was to preheat the taster oven to 450. Sprinkled and rubbed the rub (generously!) on a plump, healthy chicken breast on both sides. Put avocado oil in a ceramic baking dish. Turned to coat with oil. Cooked approximately 19 min. I checked the meat temp with a thermometer. Juicy and tasty beyond belief!

  2. W A Y too spicy and not in a good way. Like, not spicy hot but more like it tastes like a spice cabinet and I can’t taste the chicken at all. 🙁

    1. 5 stars
      It’s comments like this that make me laugh. Um, use less of it? “Makes 16 servings” Probably added the whole thing to a few pieces of chicken. At least you didn’t give it a 1 star.

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