Introduction
Classic BBQ rubs are spice and herb blends that can transform your grilling into true delights. In this article, we’ll introduce the best BBQ rubs along with tips on how to use them. Discover how to elevate your meats with these flavorful seasonings!
BBQ Rubs
BBQ rubs are dry spice blends that are “rubbed” onto meats before cooking. They deliver an explosion of flavor and help create an aromatic crust on the meat. Common ingredients in rubs include paprika, chili powder, cumin, black pepper, salt, and various dried herbs. Some rubs may also contain brown or blonde sugar for a subtle touch of sweetness.
Tips for Using Rubs
Before applying the rub, make sure the meat is slightly moist so the spices will stick. This allows the rub to adhere better. Generously sprinkle the rub over the entire surface of the meat, making sure to cover all sides. Let it rest for at least 30 minutes to allow the flavors—and especially the salt—to penetrate the meat. For an even deeper flavor, you can wrap the meat in aluminum foil and let it rest in the refrigerator for a few hours or even overnight (except for baby back ribs, where one hour is more than enough).
⏱️ Preparation Time
- Prep: 5 minutes
- Cook: none
- Total: 5 minutes
- Equipment: none, just a bowl and a spoon
Ingredients
- 1 cup brown sugar
- 1 cup cane sugar or white sugar
- 3/4 cup sweet paprika
- 1/2 cup fine salt
- 3 tbsp onion powder
- 1/2 cup garlic powder
- 1 tsp cayenne pepper
- 1 tbsp ground black pepper
- 1 tbsp cinnamon
Instructions
- Pour all the ingredients into a large mixing bowl.
- Stir thoroughly with a spoon or whisk.
- Transfer to an airtight jar.
- Store away from light and moisture for up to 6 months.
Serving & Pairings
This rub is perfect for ribs, pulled pork, lamb shoulder, roast chicken, or even grilled portobello mushrooms. Apply generously by rubbing the meat 30 minutes to 12 hours before cooking.
Dietary Variations
- Sugar-free: replace sugar with erythritol or xylitol (watch out during cooking).
- Lower sodium: cut the salt in half and add celery powder.
- Spicier: double the cayenne pepper or add ground chipotle chili.
💪 Nutrition Facts per serving (~10 g)
| Nutrient | Amount | % DV* |
|---|---|---|
| Energy | 29 kcal | 1.5% |
| Total Fat | 0.14 g | 0.2% |
| Saturated Fat | 0.02 g | 0.1% |
| Omega-3 | 0.00 g | — |
| Carbohydrates | 7.31 g | — |
| Sugars | 6.49 g | 7.2% |
| Fiber | 0.44 g | — |
| Protein | 0.17 g | — |
| Cholesterol | 0 mg | — |
| Salt | 2.06 g | 34.3% |
| Calcium | 5 mg | — |
| Iron | 0.1 mg | — |
| Vitamin B12 | 0 µg | — |
*DV: Daily Values for an average adult (2000 kcal)
🧬 Health sheet – Cancer + Diabetes
A dry rub is an excellent way to season meats without adding extra fat. This one contains spices rich in antioxidants (paprika, cinnamon, pepper) but also a significant amount of sugar and salt. Used in moderation, it strikes a balance between flavor and health.
🧬 Click to expand
🧬 Cancer: what to watch out for
Benefits: Paprika, garlic, and onion powder are rich in anti-inflammatory and antioxidant compounds, beneficial in the prevention of certain cancers.
To moderate: High-heat cooking with sugar can promote the formation of Maillard compounds or AGEs. Excess salt can be problematic for the digestive mucosa.
Recommendation: Use this rub in moderate amounts and favor gentle cooking (smoking, indirect heat).
🍬 Diabetes: impact on blood sugar
Strengths: Brings almost no carbs if used in reasonable amounts (1 tbsp per serving of meat).
Risks: Both types of sugar (brown sugar and white sugar) are quickly absorbed. Over-generous rubbing or frequent use can increase overall glycemic load.
Advice: Limit to 10 g per serving and pair with fiber (salads, grilled vegetables).
🧠 Health summary
⚖️ Calories: low per serving
✅ Positives: natural antioxidants, zero trans fats
❌ To limit: sugar and salt in large amounts
💡 Health tip
Add turmeric or long pepper to your homemade rub to boost the anti-inflammatory effect and lower the glycemic index of the mix. Tested and approved by our BBQ nutritionists.
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