Sweet & Tasty BBQ Rub

It’s BBQ season and with the Fourth of July just days away I’ve been playing a little with flavors trying to create a dry rub that will satisfy this barbeque loving girl who is still keeping it healthy.

If you have followed me for a while, you know that anything I prepare these days is going to be healthy, but remember, just because it is healthy doesn’t mean it has to be bland!

It’s taken several attempts, but I have finally come up with the perfect combination of seasonings for a fabulous BBQ rub!  I do know that it is a success as I have shared it with several of my clients, as well as my boss (former Mr. USA, John Defendis) and it has passed all the tests!

So, here is my perfect BBQ rub for chicken and yes, even ribs that has become a local hit.



1/2 cup Splenda Brown Sugar blend

2 Tablespoons Garlic Powder (I use the California blend w/ parsley)

2 Tablespoons Chili Powder

3/4 Teaspoons Ground Mustard

 1 Tablespoon onion powder

1 Tablespoon Paprika

**optional, 1 teaspoon of cayenne pepper for a spicy kick


Place all ingredients in a bowl with a lid.  Shake well to combine, then coat the meat you are wanting to grill. 

We chose chicken and baby back ribs.


Preheat your grill to 350 or 400 degrees, then place your meat over the flames, dropping the flame to low.


Cook until the chicken is 155 degrees and the ribs are 150-155 degrees when a thermometer is inserted.  If you like your ribs falling off of the bone, you may want to boil them first or cook them a bit longer on the grill.

The rub will carmelize on the meat creating a savory flavor that will have you licking your fingers when your finished!

Scrumptious Ribs ready for the table

Scrumptious Ribs ready for the table

I saved the ribs for the fam and I enjoyed a super juicy piece of chicken breast!


Juicy chicken breast for those needing lighter fare

This will reheat well, so go ahead and cook extra for your lunch tomorrow also!

Perfect for a hostess gift if you are attending a BBQ this weekend

Perfect for a hostess gift if you are attending a BBQ this weekend

Store your leftover rub in a mason jar or a decorative jar for future use.

This would also make a spectacular and thoughtful hostess gift if you plan to attend any barbeques this weekend!




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