Sugar-Free BBQ Seasoning?

[Coach Flanagan]

Its come to my attention that the BBQ Rubbed chicken I've been getting at whole foods is way too high in sugar. Does anyone have a good recipe for making a sugar-free bbq rub?

[Kathryn Woodall]

Hi Sean,

I have friends who use the following recipe and either leave off the sugar or else substitute a little pure maple syrup or honey. If they leave out the sugar or substitute one of the other in, they add in coconut oil so that the mixture is easier to rub and the meat will brown better. Unfortunately, they don't know how much coconut oil they use...they just know what it should look like so you will have to play if you go for that. The recipe should work for up to 6 pounds of meat.


1/4 cup black pepper
1/4 cup paprika
3 tablespoons sugar
2 tablespoons salt
2 teaspoons dry mustard
2 teaspoons cayenne

[Coach Flanagan]

Thanks Kathryn!