Gut Friendly Memphis-Style Dry Rub
This dry rub brings serious Southern smokehouse energy to your kitchen, built entirely from spices that pull double duty on flavor and gut support. Turmeric and ginger are the backbone here, both celebrated for their digestive and anti-inflammatory properties, and they give the blend a warm, golden depth that goes way beyond typical barbecue seasoning. Ceylon cinnamon — the gentler, more nuanced variety — adds a subtle sweetness alongside coconut sugar, so you get that classic Memphis balance of savory and sweet without anything harsh or processed. Dried thyme, oregano, and a whisper of mace round everything out into something genuinely complex and aromatic. Store-bought rubs are notorious for hidden additives, fillers, and gut-irritating preservatives, so making your own from scratch means you know exactly what's going on your food. A quick whisk, an airtight jar, and you've got a pantry staple that keeps for up to three months and works beautifully pressed into chicken, pork, or beef before a long rest in the fridge. It's the kind of recipe that makes you wonder why you ever reached for a packet in the first place.
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Learn more →Ingredients
8 servings
- 2 tbsp fine sea salt
- 2 tbsp coconut sugar
- 1 tbsp ground turmeric
- 1 tbsp ground ginger
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp ground ceylon cinnamon
- 1 tsp dried thyme
- 1 tsp dried oregano
- ½ tsp ground mace
Instructions
- 1
Combine the sea salt, coconut sugar, turmeric, ginger, garlic powder, onion powder, Ceylon cinnamon, thyme, and oregano in a small bowl and whisk until evenly blended with no visible streaks of any single spice.
- 2
Transfer to an airtight jar or container. Store at room temperature, away from heat and light, for up to 3 months.
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