Bulk prepping proteins is a time-saving game-changer—but eating the same flavor day after day? Not so fun. That’s where seasoning blends come in. With just a few pantry staples, you can completely transform your go-to proteins and keep meals exciting all week long.
Below are 10 of my favorite blends to help you add flavor to chicken, ground turkey, pork tenderloin, fish, and more. Bonus: several of these also make quick, high-protein sauces when mixed into plain nonfat Greek yogurt!
1. Taco Seasoning
Blend:
- 1 tbsp chili powder
- 1 tsp cumin
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp salt
- ¼ tsp black pepper
Great with: Ground turkey, chicken breast, beef, egg whites
Yogurt Sauce Tip: Mix with Greek yogurt for a creamy taco bowl topper or dip.
2. Italian Herb Blend
Blend:
- 1 tsp dried basil
- 1 tsp dried oregano
- ½ tsp dried thyme
- ½ tsp dried rosemary
- 1 tsp garlic powder
Great with: Chicken, turkey, pork tenderloin
Yogurt Sauce Tip: Not ideal for yogurt, but delicious mixed into tomato-based sauces.
3. Cajun Blend
Blend:
- 1 tbsp paprika
- ½ tsp cayenne pepper (more or less to taste)
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp dried oregano
- ½ tsp dried thyme
- ½ tsp salt
Great with: Shrimp, chicken, salmon
Yogurt Sauce Tip: Spicy and bold—great mixed with yogurt for a dip or wrap spread.
4. Lemon Pepper
Blend:
- 1 tbsp dried lemon zest (or 1 tsp fresh zest per use)
- 1 tsp black pepper
- 1 tsp garlic powder
- ½ tsp salt
Great with: Chicken, pork tenderloin, white fish (like cod)
Yogurt Sauce Tip: Not a typical yogurt blend, but pairs well with lemony dressings.
5. Greek-Inspired Blend
Blend:
- 1 tsp dried oregano
- ½ tsp dried dill
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp salt
- 1 tsp lemon zest (fresh or dried)
Great with: Chicken, ground turkey, salmon
Yogurt Sauce Tip: Mix with yogurt for a quick tzatziki-style dip or sauce.
6. Curry Blend
Blend:
- 1 tbsp curry powder
- 1 tsp turmeric
- 1 tsp cumin
- 1 tsp garlic powder
- ½ tsp ground ginger
Great with: Chicken, shrimp, tofu
Yogurt Sauce Tip: Combine with yogurt and lemon juice for a flavorful creamy curry dip.
7. Smoky BBQ Rub
Blend:
- 1 tbsp smoked paprika
- 1 tsp brown sugar (optional)
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp salt
- ½ tsp black pepper
Great with: Chicken thighs, chicken breast, pork, beef
Yogurt Sauce Tip: Mix the seasoning with some no sugar added barbecue sauce and add just a little Greek yogurt for creaminess and added protein.
8. Mediterranean Blend
Blend:
- 1 tsp cumin
- 1 tsp coriander
- 1 tsp dried parsley
- 1 tsp garlic powder
- ½ tsp salt
Great with: Fish, chicken, chickpeas
Yogurt Sauce Tip: Delicious when mixed with yogurt and a drizzle of olive oil for a quick dressing.
9. Ranch
Blend:
- ½ tsp dried dill
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp dried parsley
- ½ tsp salt
- ½ tsp black pepper
Great with: Chicken, tuna, shrimp
Yogurt Sauce Tip: Mix with yogurt and a splash of hot sauce for a high-protein buffalo dip.
10. Everything Bagel Blend
Blend:
- 1 tbsp poppy seeds
- 1 tbsp sesame seeds
- 1 tbsp dried minced onion
- 1 tbsp dried minced garlic
- 1 tsp sea salt
Great with: Egg whites, chicken, salmon
Yogurt Sauce Tip: Fantastic in Greek yogurt as a dip or grain bowl topper—add a little lemon juice if it’s too thick.
Seasoning blends are one of the easiest ways to add variety and flavor to your weekly meal prep without extra effort. Whether you’re cooking chicken for the week or just looking to jazz up leftovers, these blends make it easy to keep meals fresh and interesting.
Next week, I’ll be sharing how to easily add your large batch meal prep into MyFitnessPal.
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