What Spices Are Allowed on Paleo? Your Complete Guide

November 29, 2025 •

4 min read

According to the principles of the Paleo diet, our Paleolithic ancestors naturally gathered and used herbs and spices for both flavor and medicinal purposes. So, what spices are allowed on paleo? Essentially, any pure, unprocessed herb or spice that does not contain non-compliant additives is perfectly acceptable, making it easy to create flavorful and compliant dishes.

Quick Summary

This article details which single-ingredient herbs and spices are suitable for the paleo diet. It explains how to identify and avoid pre-made spice blends containing non-compliant additives like sugars or preservatives, helping you add pure, natural flavor to your meals.

Key Points

Core Principle: Stick to single-ingredient, pure spices and herbs, avoiding pre-made blends with non-compliant additives like sugar or grains.
Label Reading: Always check ingredient labels on packaged spices for hidden sugars, MSG, anti-caking agents, or preservatives.
Extensive Options: Most common herbs (basil, oregano, thyme) and spices (cumin, paprika, cinnamon) are paleo-compliant.
AIP Variations: Be aware that stricter versions of paleo, like AIP, might restrict spices derived from nightshades (e.g., paprika) and seeds (e.g., cumin).
Flavor Boosters: Create your own flavor profiles and blends at home using pure spices to add variety and excitement to your paleo meals.
Freshness Matters: Store spices in airtight containers away from heat to maintain their freshness and potency for up to a year.
Salt Consideration: Opt for high-quality, unprocessed sea salt or Himalayan salt in moderation, avoiding conventional table salt.

The Core Principle: Pure, Unprocessed Flavor

At its heart, the paleo diet focuses on consuming whole, unprocessed foods, mimicking the eating patterns of our hunter-gatherer ancestors. This principle extends directly to spices. The primary rule is to use single-ingredient spices and herbs that are as close to their natural state as possible, avoiding pre-made blends that often contain hidden additives, sugars, or anti-caking agents. By sticking to the basics, you can confidently season your food while staying true to the paleo philosophy.

How to Vet Store-Bought Spices

When purchasing spices, it's crucial to read the label carefully. Many pre-ground spices or blends can harbor non-compliant ingredients. Look for products that list only the specific spice you are buying. For example, a bottle of cinnamon should list 'cinnamon' and nothing else. Be especially wary of seasoned salts, taco mixes, and barbecue rubs, as these are common culprits for containing added sugars, MSG, or grains. Opting for organic spices can also help ensure they are free from synthetic pesticides or unwanted fillers.

Paleo-Friendly Spices and Herbs: A Comprehensive List

The great news for paleo cooks is that a vast array of spices and herbs are naturally compliant. These ingredients not only add incredible depth of flavor but also offer numerous health benefits, from anti-inflammatory properties to antioxidant boosts.

Here is an extensive list of the most common paleo-approved seasonings:

Herbs: Basil, bay leaves, cilantro, chives, dill, lavender, mint, oregano, parsley, rosemary, sage, tarragon, thyme.
Root Spices: Ginger, turmeric, garlic, horseradish.
Bark/Berry Spices: Cinnamon, cloves, allspice, black pepper, white pepper, vanilla beans, juniper.
Nightshade-Based Spices: Paprika, cayenne pepper, chili powder, red pepper flakes (These are fine for most paleo dieters, but are avoided on the stricter Autoimmune Protocol or AIP).
Seed-Based Spices: Cumin, coriander, fennel seed, mustard seed, anise seed (These are also restricted on AIP, but are generally accepted on standard paleo).
Other Flavorings: Sea salt (in moderation), onion powder, garlic powder, pure cacao powder, unsweetened coconut flakes.

A Note on Salt

Salt is a point of debate within the paleo community. Some strict paleo interpretations suggest minimizing salt intake entirely, as Paleolithic humans did not have access to processed salt. However, many modern paleo advocates recognize the nutritional value of unrefined sea salt or pink Himalayan salt, rich in minerals, and include it in their diet in moderation. The consensus is to avoid highly processed table salt and opt for a high-quality, minimally processed variety.

Paleo-Friendly Spices vs. Blends with Additives


Feature	Paleo-Friendly Spices (Compliant)	Non-Compliant Blends (Avoid)
Ingredients	Single-ingredient herbs and spices (e.g., pure cumin, dried oregano).	Multiple ingredients, often including sugar, wheat, MSG, or preservatives.
Labeling	Simple, clear ingredient list (e.g., "Ingredients: Garlic Powder").	Complex list with unfamiliar ingredients, anti-caking agents, or "natural flavors."
Flavor Control	Full control over the final flavor profile of your dish.	Pre-determined flavor, often containing an excess of salt or sugar.
Health Impact	Rich in antioxidants and nutrients, no inflammatory additives.	Potential for inflammatory ingredients, refined sugars, or artificial additives.
Shopping	Found in the spice aisle, often organic.	Many common supermarket rubs and seasonings (e.g., taco seasoning, seasoned salt).

Maximizing Flavor with Paleo-Compliant Spices

Transitioning to paleo cooking doesn't mean sacrificing flavor. By learning to use these basic spices, you can create a wide range of delicious and exciting meals. Here are a few ideas:

For Meats: Create your own simple rub with smoked paprika, garlic powder, onion powder, and black pepper for beef or pork. For chicken or fish, a Mediterranean mix of dried oregano, basil, and rosemary is excellent.
For Vegetables: Toss roasted vegetables like sweet potatoes or Brussels sprouts with ginger, turmeric, and cumin for an earthy flavor. A simple sprinkle of garlic powder and parsley is also a winner.
Homemade Blends: Save money and control ingredients by making your own blends. For example, a paleo-friendly curry powder can be made with turmeric, coriander, cumin, ginger, and mustard powder.
Marinades and Sauces: Infuse oils with herbs like rosemary or thyme. Mix compliant spices with lemon juice, vinegar, and olive oil to create your own dressings or marinades.

Conclusion: Spice Up Your Paleo Meals Naturally

Embracing the paleo diet doesn't have to mean eating bland, unseasoned food. By focusing on pure, single-ingredient spices and herbs, you can add incredible depth, aroma, and flavor to your dishes. These seasonings, gathered from the leaves, roots, and seeds of plants, were staples for our ancestors and continue to be a fantastic, health-promoting addition to modern paleo cuisine. The key is to check labels for hidden ingredients and to get creative with your own homemade blends to truly master the art of flavorful paleo cooking. For more information on navigating the paleo lifestyle, consider checking out authoritative resources like The Paleo Diet® website for more guidance on compliant ingredients and practices.

Frequently Asked Questions

Yes, ground spices are allowed as long as they are pure and contain no additives like sugar, grains, or anti-caking agents. Always check the ingredient list to ensure it's a single ingredient.

Yes, black, white, and mixed peppercorns are all considered paleo-friendly. Freshly ground, high-quality pepper is recommended for the best flavor.

For standard paleo, yes, paprika and cayenne are generally fine as they are pure spices from plants. However, followers of the stricter Autoimmune Protocol (AIP) will avoid them.

Many commercial spice blends contain non-compliant ingredients such as added sugars, fillers, MSG, or anti-caking agents. It's best to make your own blends from pure, single-ingredient spices.

The rule on salt varies. Some strict interpretations limit it, but many modern paleo followers use high-quality, unrefined sea salt or Himalayan salt in moderation for its mineral content.

Absolutely. Both fresh and dried herbs are completely paleo-compliant. They are excellent for adding flavor to meats, vegetables, and homemade sauces.

Yes, seeds like cumin, coriander, and mustard are generally paleo-compliant. They are, however, avoided on the Autoimmune Protocol (AIP).

Yes, as long as they are pure powders derived directly from garlic or onions without any added fillers or sugars, they are paleo-compliant.