FREE 5-Ingredient Recipe EBook

• What Is Blackened Seasoning?
• Why You’ll Love This Blackening Seasoning Recipe
• What is in Blackened Seasoning?
• How To Make Homemade Blackened Seasoning
• What is the Difference Between Blackened and Cajun Seasoning?
• Storage Instructions
• What Is Blackened Seasoning Used For?
• More Spicy Homemade Seasonings
• Recommended Tools
• Blackened Seasoning Recipe (5 Minutes) Recipe card
• Recipe Reviews

Learn how to make blackened seasoning in just 5 minutes! Blackened seasoning recipes are popular in Cajun and Creole cuisine. Similar to Cajun seasoning , this homemade blackening seasoning recipe uses combination of spices that work together to create a flavorful, slightly spicy rub that is perfect for seasoning grilled recipes .

The intense flavor of this seasoning pairs well with the savory taste of grilled steak , any fish recipe , or chicken , and the spices help to create a crispy, charred crust. You can even add it to kale chips to give them a spicy flavor. With so many uses, you’ll want to make this blend a staple in your kitchen.

What Is Blackened Seasoning?

Blackened seasoning is a popular spice blend used for flavoring fish, chicken, steak, and other meats in Cajun and Creole cuisine. It commonly includes paprika, cayenne pepper, garlic powder, onion powder, thyme, and oregano. Blackened recipes often combine this mix with melted butter or oil, which helps to create a dark, flavorful crust on meats after cooking. This is how the seasoning gets its name.

Why You’ll Love This Blackening Seasoning Recipe

• Smoky, spicy flavor
• Simple ingredients
• 5 minutes prep
• Variety of uses
• Naturally gluten-free
• Easy to store for a long time

What is in Blackened Seasoning?

Here I explain the best blackened seasoning ingredients, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Sea Salt – Using salt seasons the meat, makes it more tender, and helps it retain its own juices. Some blackened seasoning recipes don’t have salt and add it separately, but I like it included for convenience. This way you always get the perfect amount of salt.
• Paprika – You will need both sweet paprika and smoked paprika . The sweet variety tones down the heat, while the smoked one adds a subtle smokiness to meats and vegetables. However, you could use just one or the other if you only have one of them.
• Dried Herbs – Including dried thyme and dried oregano .
• Aromatics – Including onion powder and garlic powder .
• Heat – You’ll need crushed red pepper flakes , black pepper, and cayenne pepper .

How To Make Homemade Blackened Seasoning

Whisk all the blackening spice ingredients together in a small bowl, then place in an airtight container or small glass jar .

What is the Difference Between Blackened and Cajun Seasoning?

Blackened seasoning is usually darker in color than Cajun seasoning, is a little more spicy (with higher amounts of cayenne pepper or red pepper flakes), and contains smoked paprika, which gives it a deeper flavor. When it comes to cooking, blackening spices typically flavor meat that will be cooked over high heat, often in a cast iron skillet or on the grill, giving it a charred crust. Cajun is more versatile and is used in a variety of dishes.

Storage Instructions

Store homemade blackening seasoning blend in an airtight container, such as spice jars , small multi purpose jars , or a pantry spice organizer in a dry place like the pantry. This spice mix will last 1-2 years, but is best within a year for the best flavor.

What Is Blackened Seasoning Used For?

If you’ve ever eaten out at a Cajun or Creole restaurant, then you’ve probably tasted blackened seasoning. This unique blend of spices gives dishes like jambalaya and gumbo their characteristic flavor. Here are some other ways to use it:

• Chicken – The perfect example of using blackening seasoning is for chicken. In fact, this blackened chicken recipe uses this exact mix of spices. But, you could also use it on baked whole chicken wings , grilled chicken kabobs , or even baked chicken for the same flavors.
• Seafood – I also use this same spice blend for my blackened salmon recipe . But, this spice blend also adds a smoky charred flavor to grilled shrimp , makes a perfect seasoning swap in jerk salmon , and can replace the spices in Cajun grilled cod . It’s a particularly excellent blackened fish seasoning.
• Grilled Steak – Use this seasoning blend before you grill up your beef chuck eye steak , juicy grilled steak , or use it on air fryer filet mignon .
• Vegetables – For spicy, smoky veggies, sprinkle on grilled asparagus , crispy grilled broccoli , or baked zucchini slices with a bit of this seasoning blend.

More Spicy Homemade Seasonings

If you like homemade spice blends, try these other spice mixes you can make in just a few minutes:

Taco Seasoning

Lemon Pepper Seasoning

Montreal Steak Seasoning

Brisket Rub

Recommended Tools

• Small Airtight Jars – These jars are the perfect size for storing all your homemade seasonings and spices.

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 tsp Sea salt ▢
• 1 1/2 tbsp Sweet paprika ▢
• 1 1/2 tbsp Smoked paprika ▢
• 2 tsp Onion powder ▢
• 2 tsp Garlic powder ▢
• 1/2 tbsp Crushed red pepper flakes ▢
• 1 tsp Black pepper ▢
• 1 tsp Cayenne pepper ▢
• 1/2 tsp Dried thyme ▢
• 1/2 tsp Dried oregano ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Whisk all seasonings together in a bowl. Store in small airtight jars .
2. Use 2 tablespoons of blackened seasoning per pound of meat or poultry, or 1.5-2 tablespoons per pound of fish.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 2 tablespoons

Makes 1/2 cup. This amount of seasoning is enough for 4 pounds of meat.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Blackened Seasoning Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Blackened Seasoning Recipe (5 Minutes)

Make this easy blackened seasoning recipe with simple spices like paprika, cayenne, garlic, oregano & thyme. Great for meat, chicken & fish!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/blackened-seasoning/

Ingredients

• 4 tsp Sea salt
• 1 1/2 tbsp Sweet paprika
• 1 1/2 tbsp Smoked paprika
• 2 tsp Onion powder
• 2 tsp Garlic powder
• 1/2 tbsp Crushed red pepper flakes
• 1 tsp Black pepper
• 1 tsp Cayenne pepper
• 1/2 tsp Dried thyme
• 1/2 tsp Dried oregano

Instructions

1. Whisk all seasonings together in a bowl. Store in small airtight jars .
2. Use 2 tablespoons of blackened seasoning per pound of meat or poultry, or 1.5-2 tablespoons per pound of fish.

Maya’s Recipe Notes

Serving size: 2 tablespoons

Makes 1/2 cup. This amount of seasoning is enough for 4 pounds of meat.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)