Cajun spice or seasoning contains super antioxidants and flavor components, such as paprika, garlic powder, onion powder, oregano, and thyme. For heat, cajun seasoning contains cayenne pepper, black pepper, white pepper, and red chili flakes. But it’s difficult to get this kick without loads of sodium. A teaspoon of Louisiana cajun spice contains almost a whole day’s worth of sodium at 1,200 mg!

I love using this Cajun seasoning to spice up whole grains (particularly rice), soups, stews, pasta, roasted chickpeas and soybeans (a.k.a. soy nuts), fish, grilled tofu, veggies, dressings, and popcorn! No worries about the salt. Try it on anything!

What’s In It…

  • 2 tablespoon paprika
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 2 teaspoons black pepper
  • 2 teaspoons cayenne pepper
  • 2 teaspoons dried thyme
  • 2 teaspoons dried oregano
  • 1/2 to 1 teaspoon red pepper flakes 

How It’s Made…

  • Combine all the ingredients in a small bowl. Stir well to fully mix all the spices.
  • Use immediately and store the remainder in an airtight container. (I save glass spice jars for this purpose.) Label the bottle with the date you prepared it.

Nutrients Per Serving (1 teaspoon)

  • Calories: 6
  • Protein: 0 gm
  • Carbohydrates: 1 gm
  • Fat: 0 gm
  • Cholesterol: 0 mg
  • Sodium: 1 mg
  • Potassium: 32 mg
  • Phosphorus: 7 mg
  • Calcium: 9 mg
  • Fiber: 0.5 gm

Makes 7 tablespoons (a little less than 1/2 cup).

Karen Owoc

I’m a Cardiopulmonary Rehabilitation Clinical Exercise Physiologist certified by the American College of Sports Medicine, KRON 4's weekly health expert, speaker, and author of my book on functional longevity, “Athletes in Aprons: The Nutrition Playbook to Break 100".

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