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On any given day I use in my recipes my Keto Montreal Steak Spice. It’s sugar free and salt free.


In living this Keto Low-Carb lifestyle, we eat whole foods and stay away from processed food that is super high in sodium, generally, more than our body requires daily.  When aiming or maintaining ketosis, the body requires sodium. Living the lifestyle however does not require high levels of sodium.

As we know, sodium is an essential electrolyte our body requires. It helps to maintain the balance of water in our cells, is vital for proper muscle and nerve function, and helps to maintain our blood pressure levels. 

Too much sodium in our diet, associated with processed foods, can damage the heart, aorta, and kidneys (kidney disease) without ever-increasing blood pressure.

It’s important to read nutritional labels, especially on any non-whole foods.  Just because food is shelved in the grocery store as healthy or organic does not ensure it is actually healthy.  Many processed foods – even organic ones – can be extraordinarily high in sodium.

Health Canada:

Health Canada and the 2015 to 2020 Dietary Guidelines for Americans set the adequate intake of sodium. The tolerable amount is between 1,500 and, on the high end, 2,300 mg per day. We need to put this into perspective. Did you know that 2,300 mg of sodium is found in but one teaspoon of salt?  The goal is to keep sodium intake to 700 mg per meal X 3 meals per day.

While Keto Low-Carb enthusiasts focus on eating whole foods (low in carbs) and cooking from scratch, we can still consume far too much-hidden sodium daily. 

Bottled water contains 25 mg of sodium. In drinking between four and five bottles of water per day, you are consuming 100 to 125 mg of sodium. It’s smart to read bottled water labels.

Discovering hidden sources of sodium can be shocking. How about a Starbuck’s Venti Caffe Latte with two percent milk? It’s coffee and milk, right?  Wrong! This specialty beverage contains 220 mg of sodium!


On our Keto Low-Carb diet, we focus on protein.  Our supermarkets can cook this protein for us. On the odd occasion when I don’t feel like cooking and want to maintain my Keto low-carb commitment, I’ve grabbed a cooked rotisserie chicken at the supermarket.  These chickens may include other ingredients besides the actual flesh.  For example, a Costco rotisserie chicken includes the actual meat, seasonings, potato dextrin, carrageenan, sugar, dextrose, spice extractives.  What about its sodium level?  Costco chicken is also about 3 pounds/48 ounces of flesh. A 3.5-ounce serving contains 347 mg of sodium. This works out to 4,758 mg of sodium per 3-pound bird.  This is roughly 2 days of our daily recommended sodium intake.

The average Walmart rotisserie chicken contains 660 mg of sodium in a 3-ounce portion.  The average chicken weighs 3 pounds/48 ounces.  Every ounce contains 220 mg of sodium.  This calculates to 10,560 mg of sodium in one chicken.  This is roughly 5 days of sodium intake in one chicken. What about frozen non-breaded shrimp?  A 3-ounce portion (4 or 5 shrimp) can contain as much as 800 mg of sodium.  You can make protein choices to meet without surpassing your sodium intake.  For example, roast your own chicken, buy fresh shrimp when possible, and choose fresh ham over the cured version. 

When buying fresh steak, choose plain ones over those seasoned by the butcher.  Prepare the seasoning yourself.  Here’s a salt-free sugar-free Montreal steak spice seasoning to add to your next delicious fresh steak. 


The taste profile of this Keto Montreal Steak Spice is typically savory, slightly spicy, and a bit tangy.  The spice blend includes the following seasonings and spices:

Paprika for Keto Montreal Steak Spice


Paprika is rich in antioxidants, such as carotenoids and capsaicin, which contribute to its anti-inflammatory properties, helping combat oxidative stress in the body. The capsaicin in paprika has been associated with potential metabolism-boosting effects, promoting weight management and enhancing fat burning. Paprika contains essential vitamins and minerals, including vitamin A, vitamin E, and iron, which contribute to overall immune function, skin health, and the prevention of iron deficiency anemia.

Onion Powder for Keto Montreal Steak Spice

Onion Powder:

Onion powder is a good source of antioxidants, including quercetin, which has anti-inflammatory properties that may contribute to overall health. The sulfur compounds in onion powder have been linked to potential cardiovascular benefits, such as lowering blood pressure and reducing the risk of heart disease. Onion powder contains vitamins and minerals, such as vitamin C and potassium, which support immune function, skin health, and help regulate blood pressure.

Garlic Powder for Keto Montreal Steak Spice

Garlic Powder:

Garlic powder is rich in allicin, a sulfur compound with potent antimicrobial properties, providing potential benefits for immune system support and fighting infections. Studies suggest that garlic powder may contribute to cardiovascular health by helping to lower blood pressure, reduce cholesterol levels, and improve overall heart function. The antioxidants in garlic powder, including selenium and vitamin C, may play a role in neutralizing free radicals and reducing oxidative stress in the body, supporting overall cellular health.

Dried coriander for Keto Montreal Steak Spice

Dried Coriander:

Dried coriander, also known as coriander seeds, is rich in antioxidants like quercetin and vitamin C, which help combat oxidative stress and inflammation in the body. Coriander seeds have been traditionally used to aid digestion, as they may alleviate symptoms such as bloating and indigestion, promoting a healthy digestive system. Studies suggest that the compounds in dried coriander may have antimicrobial properties, contributing to immune system support and potentially helping to prevent certain infections.

Dried Dill for Keto Montreal Steak Spice

Dried Dill:

The compounds in dried dill, such as monoterpenes, have been associated with potential anti-inflammatory and antimicrobial effects, contributing to overall immune system support. Dried dill has been traditionally used to aid digestion, as it may help alleviate indigestion and bloating, promoting a healthy gastrointestinal system.

Black Pepper for Keto Montreal Steak Spice

Black Pepper:

Black pepper contains piperine, a compound that has been shown to enhance the absorption of certain nutrients, potentially improving overall nutrient bioavailability in the body. Piperine in black pepper exhibits antioxidant properties, helping to neutralize free radicals and reduce oxidative stress, contributing to cellular health. Some studies suggest that black pepper may have anti-inflammatory effects, potentially aiding in the management of inflammatory conditions and supporting overall health.

Red Pepper Flakes for Keto Montreal Steak Spice

Red Pepper Flakes:

Red pepper flakes contain capsaicin, a compound that may boost metabolism, increase fat burning, and contribute to weight management. Capsaicin in red pepper flakes has been linked to potential anti-inflammatory and pain-relieving effects, providing relief from certain conditions such as arthritis. The presence of antioxidants in red pepper flakes, including vitamin C, may help combat oxidative stress and support overall immune function, promoting a healthy body.


Red wine for Keto Montreal Steak Spice

This delicious Keto Montreal Steak spice possesses lots of umami — 5th taste sensation that occurs on the palate as depth and roundness of flavor.  In other words when you add this rub to your protein you are adding that depth of flavor.  The umami comes from the garlic and onion powders.  For this reason when you use this rub on beef or chicken think of a big wine to stand up to that umami flavor.  While the non alcoholic wine may have weight, make sure it is bone dry.  The acidity in non-alc wine also complements the umami in food.  So choose a white or red with decent acidity.  Think de-alcholized Sauvignon Blanc if enjoying this spice on fish or chicken.  Think de-alcholized Pinot Noir if you are adding this spice to pork or beef.  The wine’s silky and subtle tannins also complement the umami in this rub.

Zero Alcohol Wine Tips:


To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.


Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.


Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.


Keto Super Low Carb "Honey"

Transfer “honey” to sterilized jars. Seal and refrigerate. Use as needed.

Flour Blend (Heart Healthy)

Honey (Heart Healthy)

Caesar Dressing (Heart Healthy)

Roast Beef Spice Rub (Heart Healthy)


Mix all ingredients together in a bowl.


Transfer to a sterilized glass jar with an airtight lid.

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Keto Low-Carb Montreal Steak Spice is sugar free and salt free and is super delicious. It an be used on steaks, roast beef, chicken, pork, turkey, and even fish. The recipe uses paprika, black pepper, garlic powder, onion powder, coriander, dill, red pepper flakes, If you are hunting for a highly flavourful spice rub, this is it! Check out the recipe.



2 tablespoons paprika

3 tablespoons coarse black pepper

1 tablespoon garlic powder

1 tablespoon onion powder

1 tablespoon coriander

1 tablespoon dried dill

1 tablespoon red pepper flakes


  • Mix all ingredients together in a bowl.  Transfer to a sterilized glass jar with an airtight lid.


  • The recipe is based on the keto version and is approximate.  One tablespoon (1 serving) has 1.4 net carbs.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.) 
  • Prep Time: 3 MINUTES
  • Category: KETO LOW-CARB
  • Method: MIXING


  • Serving Size: 1 tablespoon
  • Calories: 12
  • Sugar: 0
  • Sodium: 2
  • Fat: 0
  • Saturated Fat: 0
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 2
  • Fiber: 0
  • Protein: 0
  • Cholesterol: 0


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