9 Healthiest Rubs and Marinades for Low-Carb Grilling
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Guido Mieth/Getty
Delicious and Healthy Marinades and Rubs for Grilling
You already know grilling is pretty damn healthy. Nothing says summer like freshly grilled chicken instead of the usual oven-roasted variety.But here’s the rub (pun intended): The ingredients in many grilling marinades and rubs can absolutely destroy your daily macro balance. Many store-bought versions are loaded with sugar, salt, and way too many preservatives.That’s why having a few healthy go-to recipes is essential. As a physique-minded grillmaster, you’ll make your grilled food taste great and do your body good.Here, we’ve listed nine ultra-healthy flavor-enhancers to add to your meat, chicken, and fish before you toss them on the grill. They’re loaded with antioxidants, and there’s no added sugar—that means these recipes are low-carb, and keto-friendly, and perfectly clear of your carb macros. Grill on.Christy Brissette is a registered dietician and the author of 80 Twenty Nutrition.
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Christy Brissette, 80 Twenty Nutrition
Lemon Dijon Marinade
This lemon dijon marinade is more than just flavorful. Mustard offers some of the same benefits as dark, leafy greens. On top of that, this recipe’s got an immune-boosting kick thanks to parsley.Learn how to make it here.
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Christy Brissette, 80 Twenty Nutrition
Spicy Jerk Marinade
Get your heat fix with this spicy jerk marinade, channeling Jamaican flavors and adding capsaicin to your dish. Why capsaicin? It’s an anti-inflammatory antioxidant that may also help sore joints. Learn how to make it here.
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Christy Brissette, 80 Twenty Nutrition
Kung Pao Marinade
Ginger and sesame give this Kung Pao marinade an exotic and spicy kick in addition to helping your joints stay strong and flexible.Learn how to make it here.
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Christy Brissette, 80 Twenty Nutrition
Cumin Lime Marinade
Put an exotic twist on your grilling with this savory marinade. Cumin and lime both have plenty of health benefits, from boosting your metabolism to keeping your heart healthy. Learn how to make it here.
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Jessica Fishman Levinson, Nutritioulicious
Cilantro Mint Marinade
This fresh, bright marinade is perfect for summer and great on any meat as well as grilled veggies. Cilantro is rich in vitamin K, and mint is anti-inflammatory on top of aiding digestion. Learn how to make it here.
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Tracee Yablon Brenner of 'Triad to Wellness'
Tandoori Marinade
Fenugreek and skyr are two exotic ingredients that are loaded with flavor. This Indian-inspired marinade will add flavor, and muscle-building protein and calcium to your favorite meat. Learn how to make it here.
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Shutterstock
Turmeric Sumac Marinade
These spices may be colorful and flavorful, but both also pack a nutritional punch. Turmeric has been making waves for research linking it to cancer prevention, and sumac is full of antioxidants. Learn how to make it here.
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Christy Brissette, 80 Twenty Nutrition
Cajun Spice Rub
This garlicky, spicy cajun rub goes with almost any meat or fish, and it might even protect your heart. Garlic is also known to lower blood pressure and ward off colds. Learn how to make it here.
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Christy Brissette, 80 Twenty Nutrition
Caraway Paprika Dry Rub
This rub, created specifically for ribs, is good for any high-fat meats. A tablespoon of paprika provides all of the vitamin A you need in a day, and caraway can help relieve heartburn and improve digestion to prevent bloating. Learn how to make it here.
Delicious and Healthy Marinades and Rubs for Grilling
You already know grilling is pretty damn healthy. Nothing says summer like freshly grilled chicken instead of the usual oven-roasted variety.
But here’s the rub (pun intended): The ingredients in many grilling marinades and rubs can absolutely destroy your daily macro balance. Many store-bought versions are loaded with sugar, salt, and way too many preservatives.
That’s why having a few healthy go-to recipes is essential. As a physique-minded grillmaster, you’ll make your grilled food taste great and do your body good.
Here, we’ve listed nine ultra-healthy flavor-enhancers to add to your meat, chicken, and fish before you toss them on the grill. They’re loaded with antioxidants, and there’s no added sugar—that means these recipes are low-carb, and keto-friendly, and perfectly clear of your carb macros. Grill on.
Christy Brissette is a registered dietician and the author of 80 Twenty Nutrition.
Lemon Dijon Marinade
This lemon dijon marinade is more than just flavorful. Mustard offers some of the same benefits as dark, leafy greens. On top of that, this recipe’s got an immune-boosting kick thanks to parsley.
Get your heat fix with this spicy jerk marinade, channeling Jamaican flavors and adding capsaicin to your dish. Why capsaicin? It’s an anti-inflammatory antioxidant that may also help sore joints.
Put an exotic twist on your grilling with this savory marinade. Cumin and lime both have plenty of health benefits, from boosting your metabolism to keeping your heart healthy.
This fresh, bright marinade is perfect for summer and great on any meat as well as grilled veggies. Cilantro is rich in vitamin K, and mint is anti-inflammatory on top of aiding digestion.
Fenugreek and skyr are two exotic ingredients that are loaded with flavor. This Indian-inspired marinade will add flavor, and muscle-building protein and calcium to your favorite meat.
These spices may be colorful and flavorful, but both also pack a nutritional punch. Turmeric has been making waves for research linking it to cancer prevention, and sumac is full of antioxidants.
This garlicky, spicy cajun rub goes with almost any meat or fish, and it might even protect your heart. Garlic is also known to lower blood pressure and ward off colds.
This rub, created specifically for ribs, is good for any high-fat meats. A tablespoon of paprika provides all of the vitamin A you need in a day, and caraway can help relieve heartburn and improve digestion to prevent bloating.
