🌶 Mary’s Rub: My Go-To Cajun-Inspired Spice Blend for Everything

🌶 Mary’s Rub: My Go-To Cajun-Inspired Spice Blend for Everything

If you’ve ever wondered how to make clean, real food burst with flavor — without relying on store-bought seasonings full of additives or sugars — this is it.

Mary’s Rub is my go-to homemade Cajun-style spice blend. I created it years ago, and I always keep a jar in my pantry. It brings a smoky, spicy, herby warmth to everything from roasted veggies to soups, skillet dinners, and grilled proteins.

And it’s made entirely from simple, anti-inflammatory ingredients you probably already have.

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🧂 What Makes Mary’s Rub Special?

Unlike many store-bought Cajun blends, this one:

• Contains no sugar or preservatives

• Uses pink Himalayan salt for mineral support

• Gives you full control over the heat and salt level

• Is versatile enough for chicken, beef, beans, eggs, and even roasted sweet potatoes

If you’ve made my Cajun-Spiced White Bean & Beef Skillet, this is the rub that brings it all together.

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🌿 Mary’s Signature Rub Recipe

Ingredients:

• ¼ cup regular paprika

• ¼ cup smoked paprika

• 1–3 tbsp cayenne pepper (adjust to your spice preference)

• 3–5 tbsp black pepper

• 6 tbsp garlic powder

• 3 tbsp onion powder

• 3–5 tbsp pink Himalayan salt

• 2½ tbsp dried oregano

• 2½ tbsp dried thyme

Directions:

1. Mix all ingredients thoroughly in a bowl.

2. Store in an airtight glass jar in a cool, dry place.

3. Keeps fresh for several months — but it never lasts that long in my house!

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✨ How to Use Mary’s Rub

This blend is your shortcut to bold, craveable flavor. I use it on:

• Ground beef, chicken thighs, shrimp, or salmon

• Roasted cauliflower, sweet potatoes, or Brussels sprouts

• Soups, stews, and skillet meals

• Even sprinkled over eggs or avocado toast!

You can also swap it into any recipe that calls for Cajun seasoning — just use about 1 to 1½ tablespoons per pound of protein or per recipe.

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💬 Want More Recipes That Use Mary’s Rub?

One of my favorite meals using this blend is my

👉 Cajun-Spiced White Bean & Beef Skillet

Looking for more easy, real-food recipes like this? Be sure to join my newsletter or follow along on Instagram @withlotsoflovemary for weekly wellness tips and recipes rooted in nourishment and simplicity.