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Salt-Free Seasoning Mix

November 5, 2013 by Lindsay 48 Comments

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Hi Friends!

When it comes to spices, I’m a creature of habit. My go-to’s are paprika and cayenne pepper and I tend to put them on pretty much everything. That’s all well and good, but sometimes even I like to switch it up a bit. I love the flavor of spice mixes and there are a lot of good ones out there…but I’m not crazy about the amount of sodium and anti-caking agents found in a lot of them. Spices themselves have such great flavor, there’s no reason to go overboard on the salt as well.

I know there are some good salt-free seasoning mixes out there at well…but over the weekend I did a little project and made my own! Since it turned out well, I thought I’d share my new favorite salt-free seasoning mix with all of you 🙂

Salt-Free Seasoning

This salt free spice rub is the perfect seasoning mix to put on chicken, pork or fish to add extra flavor!

Here’s what you do:

Print

Salt-Free Seasoning Mix

salt free seasoning

★★★★★

5 from 1 reviews

An easy to make, all-purpose seasoning mix that’s great on chicken, fish and more!

  • Author: Author: Lindsay L
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 1x
Scale

Ingredients

  • 2 Tbsp paprika
  • 2–3 tsp cayenne pepper
  • 2 Tbsp garlic powder
  • 2 tsp onion powder
  • 1 Tbsp dry mustard
  • 1 tsp cumin

Instructions

  1. Combine all of the spices in a small bowl.
  2. Mix until well combined.
  3. Store in an airtight container.

Did you make this recipe?

Tag @theleangreenbean on Instagram

 

This is just about as simple as it gets!

spices

Just combine all the spices, mix well and voila!

This salt free spice rub is the perfect seasoning mix to put on chicken, pork or fish to add extra flavor!

I even treated myself to a cute little $1.99 container from Meijer to store it in 🙂

I used this on my baked chicken over the weekend, but it’d also be good on fish or pork. Feel free to play around with the recipe and make it your own. Cumin is not my favorite spice and I didn’t want it to overpower, so I didn’t use very much in the mix…If you like it, add a little more. Same thing with the cayenne. I like things spicy, so I used at least 3 tsp, probably closer to 4. If you don’t like spicy, leave it out…or just use a little bit!

This salt free spice rub is the perfect seasoning mix to put on chicken, pork or fish to add extra flavor!

Let’s chat:

  • What are your favorite spices?
  • Do you make your own spice mixes?

Enjoy!
–Lindsay–

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Filed Under: Food Prep, Side Dish

About Lindsay

Lindsay Livingston is a Registered Dietitian and new mom from Columbus, Ohio. On her blog, she shares simple, healthy recipes, nutrition tips, workouts and snapshots of her life. Follow her on Twitter @LeanGrnBeanBlog and Instagram @TheLeanGreenBean and be sure to subscribe via RSS or email so you never miss a post!

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Comments

  1. Presley @ Run Pretty says

    November 5, 2013 at 6:18 AM

    Printing this for my grandparents! Ever since my Memaw had her stroke, salt is a huge NO for them. And you can only buy so many bottles of Mrs. Dash… haha. This is perfect. 🙂

    Reply
    • Lindsay says

      November 5, 2013 at 2:21 PM

      awesome!! hope they enjoy!

      Reply
  2. Heather @fitncookies says

    November 5, 2013 at 6:42 AM

    I love trying new spices and having new ways to cook my chicken. This sounds delicious. i would say I stick to the same seasonings- Basil, Paprika, Red Pepper, Italian seasoning.. but I love to try more!

    Reply
  3. Amanda says

    November 5, 2013 at 6:44 AM

    Lindsay,

    What a helpful and useful post! Beautiful pictures!

    Amanda
    http://girlaboutcolumbus.com

    Reply
    • Lindsay says

      November 5, 2013 at 2:21 PM

      Thanks so much Amanda!!

      Reply
  4. Sara @ LovingOnTheRun says

    November 5, 2013 at 7:03 AM

    Oh yum! This looks great! My husband loves all things with cayenne pepper in it so I think he will definitely love it!

    Reply
    • Lindsay says

      November 5, 2013 at 2:20 PM

      mine too 🙂

      Reply
  5. Linz @ Itz Linz says

    November 5, 2013 at 7:07 AM

    i’ve never thought to make my own spices before, but i love your idea because i HATE all the added salt that’s in so many mixes!!

    Reply
    • Lindsay says

      November 5, 2013 at 2:20 PM

      exactly! This solves that problem 🙂

      Reply
  6. Alison @ Daily Moves and Grooves says

    November 5, 2013 at 7:08 AM

    This looks like a fabulous spice mix! I definitely appreciate that there’s no salt too. My favorite seasonings include curry, basil, and freshly cracked black pepper.

    Reply
    • Lindsay says

      November 5, 2013 at 2:20 PM

      i loveeeee curry powder!

      Reply
  7. Angela @ Happy Fit Mama says

    November 5, 2013 at 7:09 AM

    I’m going to share this with my cardiac and pulmonary patients! Thanks Lindsay!

    Reply
    • Lindsay says

      November 5, 2013 at 2:20 PM

      awesome! hope they enjoy it!

      Reply
  8. Amanda @ .running with spoons. says

    November 5, 2013 at 7:21 AM

    This is such a great idea — I’ve honestly never thought to make my own seasoning mix. Normally I just buy Mrs. Dash, or any other salt-free seasoning that I come across, but I think I’ll do a little experimenting and give my own a shot.

    Reply
    • Lindsay says

      November 5, 2013 at 2:20 PM

      yes! have fun!! can’t wait to see what you make 🙂

      Reply
  9. Sam @ Better With Sprinkles says

    November 5, 2013 at 7:39 AM

    I love the idea of making my own seasoning mix – I’ve never tried it before! Paprika, cumin, basil and chili powder are usually my go-tos, so I should just put them together in my own homemade mix.

    Reply
    • Lindsay says

      November 5, 2013 at 2:19 PM

      go for it! can’t wait to see what you come up with!

      Reply
  10. Maureen says

    November 5, 2013 at 8:32 AM

    Paprika is my go to spice for almost everything!

    Reply
    • Lindsay says

      November 5, 2013 at 2:19 PM

      same. it’s the best!

      Reply
  11. Fancy Nancy says

    November 5, 2013 at 8:38 AM

    I’m going to have to try this out! We usually use garlic salt on everything so a change would be nice!

    Reply
    • Lindsay says

      November 5, 2013 at 2:18 PM

      yep! it’s fun to change things up every once and a while!

      Reply
  12. Ari @ Ari's Menu says

    November 5, 2013 at 9:45 AM

    I love mixing my own seasonings at home! This is a great mix, Lindsay! So many flavors the salt won’t even be missed.

    Reply
  13. Kelly @ Kelly Runs for Food says

    November 5, 2013 at 10:14 AM

    What a great idea! I use a lot of black pepper and garlic powder and red pepper flakes. I don’t really keep spice mixes in the house because of all the sodium, but I love the idea of the convenience.

    Reply
    • Lindsay says

      November 5, 2013 at 2:18 PM

      yep! super convenient and super easy!

      Reply
  14. The Salonniere @ The Salonniere's Apartments says

    November 5, 2013 at 10:16 AM

    My boyfriend has a health condition where he can’t take a lot of sodium so I’m always trying to find delicious, healthy spices to use in our meals! My favourites are paprika, cumin, turmeric, Chinese five spice powder, dukkah, cinnamon, chili powder, oregano, thyme, marjoram, rosemary, white pepper and szechuan pepper. Another spice I’m keen to try is berbere, which is an Ethiopian spice that Ethiopian-Swedish chef Marcus Samuelsson has written about! There’s so many spice combos to try, we never use salt 🙂

    Reply
    • Lindsay says

      November 5, 2013 at 2:18 PM

      awesome! There are so many good spices out there!

      Reply
  15. HollieisFueledByLOLZ says

    November 5, 2013 at 11:14 AM

    Wow this looks really good! I am an overzealous garlic and onion powder person to begin with ha ha.

    Reply
    • Lindsay says

      November 5, 2013 at 2:18 PM

      haha i’m a bit overzealous with my two favs too 🙂

      Reply
  16. Heather Williams says

    November 5, 2013 at 2:34 PM

    This is fabulous Lindsay!:) I just love making my own spice blends- so fun! My mother always complains when I eat cumin though:) She says I stink like an Indian restaurant- ha! But I do love using cumin and onion powder in most all spice blends. They just make everything taste better:) Thanks for the recipe!

    ★★★★★

    Reply
  17. Tina @ Best Body Fitness says

    November 5, 2013 at 2:37 PM

    Another winner from you. Need to do this!

    Reply
  18. Dana @ Conscious Kitchen Blog says

    November 5, 2013 at 2:56 PM

    This is a wonderful idea! I’ve never ventured much into spice mixes, but I’m always amazed by them whenever I go to those fancy spice stores. I’d love to get a handful of go-to spices in my kitchen and eliminate the rest. I have so many I never use!

    Reply
  19. Hannah @ CleanEatingVeggieGirl says

    November 5, 2013 at 4:49 PM

    My favorite spice is probably garam masala. I LOVE Indian-inspired foods!

    Reply
  20. Kim says

    November 5, 2013 at 5:28 PM

    For some reason (maybe laziness) I’ve never even considered making my own seasoning mixes but that one sounds great and very versatile – thanks for sharing!!

    Reply
  21. [email protected] says

    November 5, 2013 at 5:34 PM

    OMG. Pinning and making tomorrow!

    Reply
  22. Kaila Proulx says

    November 5, 2013 at 6:58 PM

    LUUUUUURVE this. I love Mrs. Dash salt free seasonings but I’d love to make my own! Now I can! Woo!

    Reply
  23. Jody - Fit at 55 says

    November 5, 2013 at 7:07 PM

    That looks delish!!!!! I am lazy & buy pre mixed stuff but that looks so good!!!!!

    Reply
  24. Laura @ Mommy Run Fast says

    November 5, 2013 at 7:46 PM

    Yes! I love this idea… and your spice combo sounds delicious. You’re right- all the non caking agents and additives that can sneak into spice mixes are scary. We make our own taco seasoning.. love the idea of other spice mixes, too.

    Reply
  25. Pavement Runner says

    November 6, 2013 at 3:07 AM

    Holy crap I wanna try that. LOL. Soooo, should I just come over, or what?

    Reply
  26. Jan @ Sprouts n Squats says

    November 6, 2013 at 4:22 AM

    I don’t make my own spice mixes but seeing how easy this one was to put together I really should. Instead of buying salt I usually buy herbamere which still has some salt in it but also has ground up veggies and spices too for seasoning.

    Reply
  27. Anna says

    November 6, 2013 at 9:39 AM

    I’m also a huge cayenne and paprika fan! The spicier, the better! I’ve also been trying to throw in turmeric wherever I can, and it’s almost always the best touch for soup, or even chicken.

    Reply
  28. Lizzie says

    December 25, 2013 at 3:21 PM

    “The Honey” was told to cut back on salt. Fine, we can do that, but … THEN I saw your salt-free mix recipe, YAY! My faves are garlic, mustard, nutmeg (a must with any dish containing spinach IMHO, but use sparingly), cocoa powder, cumin, smoked paprika and chili powder.

    Reply
    • Lindsay says

      January 2, 2014 at 8:56 AM

      awesome! gotta try the nutmeg spinach combo!

      Reply

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lindsay livingston, Registered Dietitian from Columbus, OH, owner of the lean green bean

Hi, I’m Lindsay! I’m a Registered Dietitian and mom of three from Columbus, Ohio. I use this blog to share simple, healthy recipes, nutrition tips, and an honest glimpse of motherhood!

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