Katie's Healthy Bites: Grill-Perfect Spice Rubs

Related To:
Bobby_Flay_Fit_Tandoori_Spiced_Chicken_Breast_Grilled_Tomato_Jam_Herbed_Yogurt_Sauce.tif

Bobby_Flay_Fit_Tandoori_Spiced_Chicken_Breast_Grilled_Tomato_Jam_Herbed_Yogurt_Sauce.tif

Bobby Flay's Chicken Breast with Grilled Tomato Jam and Herbed Yogurt

Photo by: Matt Armendariz ©Television Food Network, G.P. All Rights Reserved

Matt Armendariz, Television Food Network, G.P. All Rights Reserved

As the weather gets hot, the grill starts to call my name! Sure, we all have our tried-and-true recipes we've been craving since last summer, but there's always room for some creativity. One of my favorite grilling preparations is spice-rubbed meats and fish. Spices add tons of flavors without adding fat and calories. Rubs are easy to make yourself and you can prepare them in bulk so you have go-to flavor all season long. Here are a few of my favorites.

Moroccan Spice Rub
  • 1 tablespoon paprika
  • 1/2 teaspoon chili powder
  • 2 teaspoons cumin
  • 1 teaspoon grated fresh ginger or dried ginger
  • 1/2 teaspoon ground cinnamon
  • 1 tablespoon brown sugar
Smoked Paprika Rub
  • 2 tablespoons smoked paprika
  • 1 teaspoons cumin
  • Juice and zest of one lemon
  • 1 tablespoon honey
  • 1 tablespoon olive oil
  • Salt and pepper
Asian Spice Rub
  • 2 tablespoons Chinese five-spice powder
  • 1 tablespoon fresh ginger, grated or 1 tsp garlic powder
  • 1 teaspoon hot red pepper flakes
  • 1 tablespoon honey or brown sugar
  • Salt and pepper
Orange and Fennel Rub
  • 1 teaspoon fennel seeds
  • 1 teaspoon ground cumin
  • 1 tablespoon smoked paprika
  • 1 teaspoon mustard powder
  • 1 tablespoon orange zest
  • Salt and pepper

Looking for more creative spice rubs?  Try these:

Katie Cavuto Boyle, MS, RD, is a registered dietitian, personal chef and owner of HealthyBites, LLC. See Katie's full bio »

Keep Reading

Next Up

Summer Cooking (and Eating), Alex Guarnaschelli Style

Hear from Alex Guarnaschelli to learn her favorite seasonal eats, plus what she piles on top of her ultimate burger.

Katie's Healthy Bites: Grilled Fish 101

Katie Cavuto Boyle teaches you the right way to cook fish on the grill and shares some healthy recipes for grilled fish.

Cooking With Wood Planks

Cooking with wood planks is a "new" trend that actually has roots in Native American cooking. Learn how to pick a plank, and what you can cook on it.

Bobby Flay's Top 5 Tips for Summer Cooking

Hear from Food Network chef and grillmaster Bobby Flay, and learn his top-five tips for stress-free summer cooking.

Katie's Healthy Take: Why Should You Cook With Dried Beans?

Sure, it is easy to grab a can of beans, rinse and drain them and toss them into your recipe, but there are several good reasons to stock up on dried beans.

Our Top 5 Grilled Weeknight Dinners

Reclaim your summer from the dreaded midweek slump.

5-Star Dishes You Have to Grill Before Summer Ends

And there's no reason to wait for the weekend.

This One Trick Could Make Your Dessert Healthier

And it's way easier than you think.

18 Healthy Slow-Cooker Recipes

Cozy meat and poultry dishes aren’t the only foods perfect for slow cookers. How about desserts, soups, and vegetarian fare too? The possibilities are endless!