Savory Dry Rub for Chicken Recipe (AIP, Paleo, GAPS, SCD) (2024)

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Last Updated on April 10, 2023

This savory dry rub for chicken will help you make your chicken taste amazing. It’s compliant for the AIP, Paleo, GAPS, and SCD special diets. You can make it ahead and store for later or use in the same day. My chicken rub recipe can also be used for other poultry dishes and even works great on vegetables.

Savory Dry Rub for Chicken Recipe (AIP, Paleo, GAPS, SCD) (1)

Savory Dry Rub for Chicken

Are you on a special diet like the AIP diet, Paleo, GAPS, or SCD? If so, you might be looking for a delicious savory dry rub for chicken that you can whip up easily.

Special diets don’t have to chain you to the kitchen. With some planning and preparation, whole, real, grain-free foods can be prepared for and enjoyed by your family (and friends too). I’ve served up SCD grub to many unsuspecting friends and family members with great reviews. It can be done.

It is possible to switch gears from traditional gluten-filled cooking to gluten and grain free cooking that’s appetizing and nourishing to your family.

Savory Dry Rub Recipe for Chicken

This recipe is a winner on all counts – fast and easy to prepare with the best flavor. My family loves it. The gist of this recipe is preparing a rub, mixing in some olive oil, dipping in your chicken and broiling or grilling it. That’s it – you’re done! The rub can be prepared in advance and also tastes great on turkey.

What’s in This Spice Blend

This chicken rub recipe is easy to make with following ingredients. You can print the recipe card with the measurements below.

  • garlic powder
  • thyme
  • savory
  • minced dried onion
  • rosemary
  • sage
  • kosher salt
  • black pepper
  • extra virgin olive oil

This premade all-purpose chicken spice rub can also be used on your potatoes and vegetables.

Savory Dry Rub for Chicken Recipe

Personally, I think this is the best dry rub for your chicken. You can use skinless chicken breasts, chicken legs, chicken thighs, chicken wings or a whole chicken.

This seasoning blend also makes a great pork rub for pork chops or even turkey legs. You might even try seasoning your Thanksgiving turkey with this spice blend.

How to Make This Chicken Rub Recipe

First, using a small bowl, mix together the dry rub ingredients. Next add in the olive oil and stir. You can now smear this all over the chicken, or if you want to dip the chicken, use a larger bowl. You can also use this spice mix as a traditional dry rub instead. Just rub it all over your chicken and let sit for as long as you’d like in the refrigerator. (The longer the better).

Dry Rub Modifications

You can switch up the ingredients if you are missing something. For instance, if you don’t have minced dried onion, you could use onion powder instead. Or course sea salt instead of kosher salt. You get the idea. If you can have smoked paprika, that would add nice flavor too.

Savory Rubbed Roast Chicken Tips

If you are new to dry rubs, you might be wondering how long should dry rub sit on chicken? That’s a great question! The good news is that you can cook it right away or let it sit overnight in the fridge. For best results, my personal preference is to let the chicken spice rub sit for at least a few hours.

The result will be tasty chicken with tons of flavor!

Savory Dry Rub for Chicken Recipe (AIP, Paleo, GAPS, SCD) (3)

Storing Dry Rub Seasoning

It’s important to use an airtight container and store your homemade chicken rub in a dark place for future use. If you live in a high-humidity area, it might become caked together, but that’s okay. If you used fresh herbs and spices, the rub can be sored for 1-2 years. With dry seasonings, it won’t last quite as long. Be sure to date it!

Which is better—dry rub or marinade?

A homemade rub flavors the the chicken in a delicious way, but mainly on the surface, whereas a marinade really breaks down the fibers and penetrates the meat all the way through. The benefit of a homemade dry rub is you can make a sheet pan dinner and pile up your baking sheet all around your chicken with potatoes and vegetables without making them mushy from a wet marinade.

Do I need to wash my chicken first?

Thankfully cooking chicken kills any bacteria that might be present, so it’s not necessary to rinse chicken first. Just pat chicken with paper towels to make sure it’s dry before you add your chicken seasoning.

More Chicken Recipes to Love

  • Paleo Mushroom Chicken – Chicken with Mushroom Wine “Cream” Sauce (AIP, Paleo, GAPS, SCD)
  • Paleo Chicken Piccata (AIP, Paleo, GAPs & SCD option)
  • Paleo Stuffed Chicken Breast – Chicken Stuffed with Bacon Orange Cherry Jam (AIP, Paleo, GAPS, SCD)
  • AIP Chicken Wings – Lemon Ginger Chicken Wings (AIP, Paleo, GAPS, SCD)
  • Shredded Chicken Recipes – Explore easy ways to incorporate shredded chicken into meals.


Savory Chicken Rub (Paleo, GAPS, SCD, AIP)

Savory Dry Rub for Chicken Recipe (AIP, Paleo, GAPS, SCD) (4)

Print Recipe

5 from 1 review

  • Yield: 6-8 1x



  • 2 teaspoons garlic powder
  • 1 tablespoon dried thyme
  • 1 tablespoon ground savory
  • 1 tablespoon minced dried onion
  • 1 tablespoon ground rosemary
  • 1 tablespoon rubbed sage
  • 1 tablespoon kosher salt
  • 1 teaspoon black pepper (omit for strict AIP)
  • 34 tablespoons extra virgin olive oil
  • 68 boneless, skinless chicken breasts (thighs would work well too)


  1. Line a bar pan with aluminum foil. Place a stainless steel cooling rack inside the pan. Set aside.
  2. In medium shallow bowl, mix all dried spices together.
  3. Mix in the olive oil and stir.
  4. Dip chicken into the spice and olive oil mixture and place on the rack.
  5. Broil chicken 10-12 minutes per side, or until juices run clear.
  6. Alternately, chicken can be cooked on the grill.
  7. **(Spices can be mixed in larger batches and kept in a sealed container at room temperature.)

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Savory Dry Rub for Chicken Recipe (AIP, Paleo, GAPS, SCD) (2024)


What spices are AIP compliant? ›

First, a list of AIP herbs and spices you probably already know and don't need much explanation. You can still use basil, bay leaves, chives, cilantro/coriander leaves, cinnamon, cloves, dill weed, garlic, ginger, onion powder, parsley, mints, marjoram, rosemary, sage, thyme, and vanilla bean.

How far in advance can I dry rub chicken? ›

There's no set rule, but it's a good idea to cook the chicken as soon as possible after applying the rub. Otherwise, it might get mushy and slide off, or you could lose some of the flavor. Try to leave it on for no more than 4 hours before you start cooking.

Why is cumin not allowed on AIP? ›

Since cumin is derived from seeds, it is not included in AIP before a reintroduction period (for more information about the science behind this guideline, see my post The WHYs Behind the Autoimmune Protocol: Nuts and Seeds).

Why are there no tomatoes on AIP? ›

Tomatoes (skins and seeds) contain lectins which causes inflammation in susceptible people. Autoimmune people's antibodies when binding to self cause and can perpetuate inflammation. Short answer, no. The AIP diet excludes all foods in the nightshade family.

Do you oil chicken before dry rub? ›

If you enjoy drizzling oil over your meat before you add a dry rub, feel free. I only add oil when I think it is absolutely necessary and in most cases, I don't think it's necessary. What is this? The key is to cook the meat to the proper temperature, which is around 165 degrees for poultry.

Is dry rub better than marinade for chicken? ›

The dry rub and the marinade are both excellent ways to impart flavour to protein. Deciding which method is best is situational. For example: If you are going to grill chicken wings, you can use a dry rub to give them a ton of flavour without adding moisture that prevents a nice sear.

Can you leave dry rub on too long? ›

You can even leave the dry rub on overnight, but keep in mind that the salt content will begin to dry out the meat if left on for too long. If you're in a hurry, you can hit the grill immediately after applying the rub.

Is garlic OK on AIP diet? ›

Garlic. Another food I recommend you add to your AIP diet is garlic. Garlic is a prebiotic, so it feeds good bacteria in your gut. This can be helpful if you're suffering from an autoimmune disease because your gut and your immune system link together.

Is black pepper OK on AIP diet? ›

Note: *Peppercorns*, meaning Black, White and Pink Pepper Corns that are normally served table side are actually *not* nightshades but berries from an entirely different family. However, they can still be problematic and are no longer accepted as part of a strict AIP protocol.

Is turmeric OK on AIP diet? ›

Turmeric has been used for thousands of years as a completely natural healing spice. You'll find more this article about how it can be helpful in arthritis management, skin conditions, and more. They're nut free, grain free, and totally AIP and paleo.

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