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Spice Blend Recipes
Spice Blend Recipes

Spice and Seasoning Combinations from Around the World

Elise Fuller avatar
Written by Elise Fuller
Updated over a week ago

Don't let your meals become bland and mundane! Create your own seasonings to make sure you are getting enough variety in your diet and stray away from prepackaged spice blends that have added preservatives and sodium. Many spices also have great anti-inflammatory properties that aid in weight loss as well!
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While premixed spice blends like McCormick, Mrs. Dash and others can be used, they are not ideal. The citric acid in some varieties can cause sensitivities to those with digestive issues so we typically recommend just using organic ingredient blends without any additives/preservatives.

Here are handy spice blends that can be used as substitutes and are much less expensive:

Cajun 

  • 2 tbsp Cumin

  • 2 tbsp Coriander 

  • 2 tbsp Paprika

  • 1 tbsp Dried Oregano 

  • 1 1/2 tsp Himalayan Sea Salt

  • 1 1/2 tsp Black Pepper

  • Cayenne Pepper to taste

Greek

  • 1 tbsp Garlic Powder

  • 1 tbsp Dried Basil

  • 1 tbsp Dried Oregano

  • 1 1/2 tsp Dried Parsley

  • 1 1/2 tsp Dried Rosemary

  • 1 1/2 tsp Dried Thyme

  • 3/4 tsp Ground Nutmeg

  • 1 1/2 tsp Himalayan Sea Salt

  • 1 1/2 tsp Black Pepper

Lemon Pepper

  • Zest from 3 Lemons

  • 2 1/2 tbsp Black Pepper 

  • 2 tbsp Himalayan Sea Salt

Curry

  • 2 tbsp Cumin Powder

  • 2 tbsp Ground Coriander

  • 2 tbsp Tumeric

  • 1 1/2 tsp Ground Cardamom

  • 1/2 tsp Cinnamon

  • 1/2 tsp Cayenne Pepper to taste

Italian

  • 2 tbsp Dried Basil

  • 2 tbsp Dried Oregano

  • 1 tbsp Dried Thyme

  • 1 tbsp Dried Rosemary

  • 1 tbsp Garlic Powder

  • 1/4 tsp Onion Powder

  • 1/4 tsp Himalayan Sea Salt

Chili

  • 2 tbsp Chili Powder

  • 1 tsp Cumin

  • 1 tsp Coriander

  • 1 tsp Unsweetened Cocoa Powder

  • 1/2 tsp Garlic Powder

  • 1/4 tsp Cayenne Pepper

  • 1/2 tsp Himalayan Sea Salt

  • 1 tsp Paprika

  • 1 tsp Smoked Paprika

Taco Seasoning

  • 2 tbsp Chili Powder

  • 2 tbsp Ground Cumin

  • 1 1/2 tsp Onion Powder

  • 1 1/2 tsp Garlic Powder

  • 1/2 tsp Cayenne Pepper

  • 1/2 tsp Black Pepper

  • 1/2 tsp Himalayan Sea Salt

  • 1/2 tsp Oregano

Sweet Indian

  • 1 tsp Mustard Seeds

  • 1/2 tsp Cumin Seeds

  • 1/4 tsp Hing (asafetida)

  • 1/2 tsp Tumeric

  • 1 tsp Ground Cumin

  • 1/2 tsp Ground Coriander

  • Himalayan or Sea Salt to taste

No Sodium "Seasoned Salt"

  • 2 tbs garlic powder

  • 1 tbs curry

  • 1 tbs chili powder

  • 1 tsp cayenne pepper

  • 2 tbs onion powder

  • 1 tsp allspice

  • Himalayan Sea Salt to taste

  • 6 tbs paprika

  • 1 tbs celery salt

  • 1 tsp dry mustard

  • 2 tbs black pepper

  • 1 tsp ginger

  • 1 tsp nutmeg

No Sodium "Seafood Seasoning"

  • 2 1/2 tablespoons dry mustard, sifted

  • 2 1/2 tablespoons celery seed

  • 1 1/2 teaspoons bay leaf powder or ground bay leaves

  • 1 teaspoon ground black pepper

  • 3/4 teaspoon ground cayenne

  • 1/4 teaspoon ground cinnamon

  • 1/4 teaspoon ground nutmeg

  • 1/8 teaspoon ground cloves

  • 1/8 teaspoon ground cardamom

  • 1/8 teaspoon ground allspice

  • 1/8 teaspoon ground ginger

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