Smoky Meat Rub

Smoky Meat Rub
Prep Time 8 minutes
Cook Time 15 minutes
Total Time 23 minutes


  • 1 tablespoon seasoned salt (like garlic salt)
  • 1 teaspoon ground black pepper
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • 2 teaspoons smoked paprika
  • 2 teaspoons Worcestershire sauce
  • Your choice of meat: chicken breast, chicken thigh, pork chop, pork tenderloin, any cut of beef steak, etc


In a small bowl combine seasoned salt, black pepper, garlic powder, onion powder, and smoked paprika; stir to combine. This is your spice rub.

Over your choice of meat, sprinkle a few splashes of Worcestershire sauce - sprinkle with spice rub and using your fingers (I like to wear a food prep glove) rub the spices into the meat. Flip the meat and repeat the process on the other side. Grill or pan cook to a food safe temperature. Serve on a salad, or as the main course with whatever sides you desire.


Recipe not logged into MyFitnessPal. The whole recipes has 13 calories - so less than 3 calories per serving. About a 1/2 g of carbohydrate. Log the meat you use and you'll be good to go.