Low Iodine Italian Herb & Spice Rub
Keeping seasoning blends safe when you're watching iodine intake is trickier than it sounds — many commercial spice mixes sneak in iodized salt or mystery additives that make label-reading a part-time job. This homemade blend solves that problem entirely by using fine sea salt, which is naturally low in iodine, alongside a lineup of pure dried herbs and spices with nothing hidden in the mix. Oregano, basil, rosemary, and thyme bring that classic Italian backbone, while smoked paprika adds a subtle depth and turmeric gives the blend a warm, golden character you won't find in anything off the shelf. A touch of garlic powder ties it all together, and a pinch of red pepper flakes can dial up the heat if you're feeling bold. It comes together in minutes and keeps for up to six months in an airtight jar, so you can batch it once and reach for it all season long. Rub it onto chicken, stir it into roasted vegetables, or mix it into olive oil for a quick dipping sauce — the versatility is genuinely hard to beat.
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Learn more →Ingredients
8 servings
- 2 tsp dried oregano
- 2 tsp dried basil
- 1 tsp dried rosemary, finely crushed
- 1 tsp dried thyme
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1 tsp ground turmeric
- ½ tsp freshly ground black pepper
- ½ tsp fine sea salt
Chef's tipFine sea salt and table salt measure the same - no conversion needed. - ¼ tsp red pepper flakes (optional)
Instructions
- 1
Combine the oregano, basil, crushed rosemary, thyme, garlic powder, smoked paprika, turmeric, black pepper, salt, and red pepper flakes (if using) in a small bowl and stir until evenly blended.
- 2
Transfer to an airtight jar and store at room temperature, away from direct heat and light, for up to 6 months.