Versatile Low FODMAP Sweet & Spicy Dry Rub
There are so many applications for a Low FODMAP Sweet & Spicy Dry Rub – rub it into fish, poultry or pork – for starters. And there are just as many versions.
Certainly the common denominator is that there is a sweet component – in this case brown sugar – and then savory spices.
Our version combines brown sugar with cumin with both sweet and smoked paprika. The smoked paprika used to be a specialty product – and you might have to order it – but we see it more and more now in well-stocked supermarkets.
The chipotle chile can be used to taste. The more you use, the spicier this Sweet & Spicy Dry Rub will be. You can also use cayenne.
Note that spicy foods can trigger IBS for some people – but that is not a FODMAP issue. The capsaicin in hot peppers can be a gut irritant.
See this in action with salmon below and check out our recipe for Pineapple Salsa, which goes as perfectly with fish as it does with poultry and pork.
And speaking of pork, here is a pork chop below with the dry rub.
Check out our recipes that show you how to use this rub for Chicken, Fish or Pork.
Low FODMAP Sweet & Spicy Dry Rub
Our version of Low FODMAP Sweet & Spicy Dry Rub combines cumin with both sweet and smoked paprika as well as brown sugar and other spices. Use with any protein!
Low FODMAP Serving Size Info: This makes about ½ cup (about 40 g); serving size is hard to gauge as you will be rubbing it into various serving sizes of protein; start with 2 teaspoons of rub to assess tolerance.
Ingredients:
- 2 tablespoons firmly packed light brown sugar
- 2 tablespoons kosher salt
- 1 tablespoon smoked paprika
- 1 tablespoon sweet paprika
- 1 tablespoon ground cumin
- 1 tablespoon freshly ground black pepper
- 1 teaspoon chipotle chile powder, or to taste, or use cayenne
Preparation:
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Combine all the dry rub ingredients in a mixing bowl, use your fingers to break up any lumps of brown sugar, and mix everything together.
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When applying to your fish, meat or poultry I like to use my hands to really rub it in.
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Use right away or store in an airtight container for up to 1 week.
Notes:
Tips
- Make sure that your spices are fresh! Buy what you need and that you can use within 6 months and store in a cool, dark area in airtight containers.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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I love the flavour totally worth making.
Thank you for letting us know you loved it. And SOOOOO easy, right?
Soo easy, FYI I just came back looking for it again… and it doesn’t turn up when I search “ribs” on your website. Just Thought I’d let you know. (Maybe it does with a different picture but I don’t think it did.) Thank god I book marked it. Keep up the good work.
Hi Matt, interesting comment. we are actually working on the “search-ability” of recipes. THANK YOU
These are exactly the spices I enjoy using, but never thought to make it sweet and spicy. Thank you! However, I am confused about the use of the chipotle. I realize 1 teaspoon divided by 12 servings is minute, but since the Monash app doesn’t have a green light serving, though I really like chipotle powder, I haven’t been using it whatsoever. Help!?
You have an eagle eye. There has been much discussion about chipotle among ourselves and with Monash directly. We know that there is a low FODMAP Green Light amount and have begged them to add this to the app. We first became aware of this because lab tested and certified low FODMAP product after product were hitting the shelves with their formal stamp of approval. (The most recent being Fody Foods Chipotle BBQ Sauce, which features chipotle and ancho, by the way). Even several Casa de Santé products that have been certified by FODMAP Friendly contain chipotle. There are numerous products on the shelves between the two certification bodies containing chipotle. This, coupled with our conversations with Monash and consulting with our Success Team RDs about clinical experience have led us to use chipotle in small amounts with confidence. Of course, how you tolerate it is what is most important. Take a look at our articles, Ask The Right Question: Is It Low FODMAP vs. Can I Tolerate This?, What If A Food Has Not Been Lab Tested? and also What Is A Low FODMAP Serving Size? Hope this gives you some insight. Oh, and our article on Chiles might be of interest as well.