Low Iodine Kansas City Spice Rub
Building your own spice blend is one of the smartest moves you can make when you're watching iodine intake, because store-bought rubs and seasoning packets are notorious for hiding additives, anti-caking agents, and iodized salt. This blend puts you fully in control, using fine sea salt in place of iodized table salt and a lineup of clean, whole spices that keep things safe without sacrificing any flavor. The combination of coconut sugar, maple sugar, turmeric, Ceylon cinnamon, and warm aromatics like ginger, garlic, and onion powder creates a deeply complex, slightly sweet heat that is unmistakably Kansas City in spirit. Dried thyme and oregano round out the profile with a subtle herbal backbone that makes this rub work beautifully on everything from chicken to pork to a thick-cut roast. Just pat your protein dry, press the rub in firmly, and let the heat do the rest — whether you're grilling, roasting, or smoking. A batch takes only minutes to mix and keeps in an airtight jar for up to three months, so you can season confidently all season long without second-guessing a single ingredient.
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Learn more →Ingredients
8 servings
- 2 tbsp coconut sugar
- 1 tbsp maple syrup granules sugar or maple sugar
- 2 tsp ground turmeric
- 1 tsp ground ginger
- 1 tsp ground ceylon cinnamon
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp fine sea saltChef's tipFine sea salt and table salt measure the same - no conversion needed.
- ½ tsp dried thyme
- ½ tsp dried oregano
Instructions
- 1
Combine the coconut sugar, maple sugar, turmeric, ginger, Ceylon cinnamon, garlic powder, onion powder, salt, thyme, and oregano in a small bowl and whisk until evenly blended with no visible streaks of turmeric.
- 2
Transfer to an airtight jar and store at room temperature for up to 3 months.
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