There was a time when salads felt like a chore. I’d pile my bowl high with leafy greens and cruciferous crunch, but something was missing. I wanted that bold, savory, salty zing that made my taste buds dance—and I didn’t want it to spike my blood sugar or undo all the nutrient goodness.

That’s when I created this gluten free, vegan blend during one of our Healing Kitchen Show episodes called Wraps to Take You from Starved to Satisfied. I was experimenting with toppings that didn’t just flavor the food, but added serious nutrition. What started as a pinch of nooch and hemp seeds quickly evolved into this spicy, mineral-rich, metabolism-loving sprinkle that now lives in my kitchen full time.

This whole food plant based recipe is one of my go-to secrets for transforming basic bowls and wraps into crave-worthy, healing meals—without the junk.

What Are Chipotle Cayenne Salad Sprinkles Made Of?

This bold and flavorful gluten free blend is made from a handful of on-hand pantry ingredients. Nutritional yeast (or “nooch”) gives it that savory, cheesy flavor. Hemp seeds—or ground walnuts if you prefer—add crunch and inflammation-fighting omega-3s. Chipotle and cayenne bring smoky heat, while black garlic powder adds a rich umami depth. Kelp powder boosts the essential trace minerals content, and a pinch of sea salt rounds everything out. Together, these ingredients create a simple and powerful sprinkle you’ll want to use on everything.

This is a bold little dairy free mix that can take salads, soups, wraps—even avocado toast or steamed veggies—from basic to blissful in seconds.

How Do You Make Chipotle Cayenne Salad Sprinkles?

This is the ultimate “dump and stir” recipe—so easy it hardly feels like a recipe at all. Just grab a small bowl, mix all your ingredients, and store in a shaker or spice jar in the fridge. You can even double or triple the batch to keep on hand for the week.

What makes it fun is how quickly the aroma hits you—smoky chipotle, savory garlic, nutty hemp, and that irresistible umami from the nooch. It smells like a gourmet seasoning blend you’d buy in a health food store—but better, because it’s yours, it’s fresh, and you know exactly what’s in it..

Try this gluten free, vegan, keto salad sprinkle on this Hormone Balancing Rainbow Salad.

How Do You Customize This Recipe?

The base is endlessly versatile. Try these tweaks to suit your flavor preferences or nutrient needs:

• Not a fan of heat? Reduce the cayenne and chipotle, skip it, or try a mild paprika.

• Need more crunch? Add in some pumpkin seeds or chopped almonds.

• Mineral boost? Add dulse flakes or powdered nettles for extra trace minerals.

• Different flavor profile? Toss in a dash of cumin or lemon zest. Leave out the chipotle and add in your favorite Italian seasonings.

It’s your sprinkle—make it work for you.

Want to learn more about functional foods?  Get our FREE Guide to Customize your Food Plan for Health and Longevity

How Do These Ingredients Help With Blood Sugar Balancing, Heart Health, and Hormone Harmony?

This spicy, savory salad sprinkle delivers big health benefits. Packed with hormone-supportive nutrients like omega-3s from hemp seeds, B vitamins from nutritional yeast, and iodine-rich kelp for thyroid health, this vegan keto blend is designed to nourish your endocrine system with every bite. The cayenne and chipotle powders help boost metabolism and support blood sugar balance, while black garlic adds antioxidant power to reduce inflammation and support cardiovascular function. It’s a flavorful way to turn any meal into a nutrient-dense, hormone-happy experience.

Nutritional Yeast

Unfortified nutritional yeast is a rich source of natural B vitamins, especially B1, B2, B3, and B6. These support adrenal resilience, neurotransmitter production (think serotonin and dopamine), and estrogen detox. It’s also a complete plant-based protein, providing all nine essential amino acids. 

Unlike fortified versions, the nutrients in unfortified yeast are found in their natural form, reducing the risk of overloading on certain synthetic vitamins. It also contains essential minerals like zinc, selenium, iron, manganese, and molybdenum. These minerals are important for thyroid hormone production, the immune system, antioxidant defense, and metabolic function. 

As a bonus, unfortified nutritional yeast contains glutathione and selenomethionine—natural antioxidants that help protect cells from oxidative stress. Completely gluten-free and dairy-free, it enhances flavor and function for nearly any diet.

Hemp Seeds or Walnuts

Both hemp seeds and walnuts are powerful when it comes to supporting hormone balance, reducing inflammation, and nurturing metabolic health. They are rich supplies of omega-3 fatty acids and micronutrients.

Hemp seeds provide a near-perfect balance of omega-3 to omega-6 fatty acids—essential for keeping inflammation in check and maintaining hormonal equilibrium. They are also high in gamma-linolenic acid (GLA), a specialized omega-6 fat known for its role in modulating hormonal pathways. GLA supports adrenal function, eases PMS and menopausal symptoms, and may help regulate hormones linked to the thyroid and pancreas. 

Hemp seeds also contribute to endocannabinoid support—the fatty acids they contain are building blocks for endocannabinoid molecules that regulate inflammation, mood, metabolism, and even gut barrier integrity, all of which tie directly into hormone regulation. 

Hemp seeds are also a complete plant protein and supply magnesium—a mineral required for hormone synthesis, stress resilience, and insulin sensitivity.

Walnuts contain a high content of alpha-linolenic acid (ALA)—a plant-based omega-3 that the body converts into anti-inflammatory compounds. These fats help protect the brain and endocrine glands from oxidative stress and inflammation  which are known disruptors of hormonal balance. 

Walnuts are also rich in polyphenols like ellagitannins, antioxidants, that are associated with improved vascular function and hormone metabolism. Their influence on the gut microbiome is another key advantage—walnuts nourish beneficial bacteria that play a role in metabolizing estrogen and other hormones. With added benefits like fiber, cholesterol-lowering effects (important since cholesterol is the backbone of steroid hormones), and magnesium, walnuts offer deep support for both metabolic and hormonal health.

Chipotle and Cayenne Powder

Both chipotle (smoked jalapeño) and cayenne pepper owe their metabolism-boosting magic to capsaicin, the spicy compound that gives peppers heat. Capsaicin has been shown to improve insulin sensitivity and prevent the highs and lows that strain the pancreas. These spices also enhance thermogenesis, helping to burn calories more efficiently. Capsaicin also has appetite-suppressing effects by influencing ghrelin, the “hunger hormone,” which can be a major ally in metabolic balance. 

These peppers have a high antioxidant content, including vitamins A, C, and E which  supports the health of hormone-producing glands by fighting oxidative stress. There’s even evidence that cayenne boosts circulation and supports sex hormone activity—bonus points for libido and reproductive vitality. These fiery spices help turn your metabolism into a finely tuned engine.

Black Garlic Powder

Fermented for extra potency, black garlic is rich in S-allyl cysteine and other bioactive compounds and has been shown to improve insulin sensitivity, regulate blood sugar, and enhance the production of key hormones like insulin and thyroid hormones. 

Black garlic’s antioxidants protect hormone-producing glands from oxidative damage and support better adrenal and thyroid resilience. Black garlic also has positive influences on reproductive hormones, potentially improving testosterone activity and sperm quality. 

Black garlic is also high in essential minerals like potassium and magnesium which nourishes the endocrine organs that regulate metabolism, energy, and stress response.

Kelp Powder

Kelp is loaded with iodine—an essential mineral for healthy thyroid hormone production. Without enough iodine, the thyroid can't make T3 and T4, two hormones critical for regulating metabolism, energy, and mood. 

Kelp’s additional nutrients, including vanadium, magnesium, vitamin A, and zinc, also help regulate blood sugar, support reproductive hormone balance, and boost detox pathways, all essential for maintaining healthy endocrine function.

Sea Salt

 A good quality sea salt provides critical minerals that support fluid balance, adrenal function, and stress hormone regulation. Sodium and chloride, found naturally in sea salt, are essential for maintaining hydration and blood pressure processes tightly controlled by adrenal hormones like aldosterone.

Trace minerals like magnesium, calcium, and potassium in sea salt help nerve transmission, muscle function, and electrolyte balance—key elements for healthy hormone secretion and signaling. While sea salt is typically not a significant source of iodine (unless fortified), it does offer important minerals that nourish the adrenal glands and help stabilize stress responses. 

Where Can You Find This and Other Nutritious and Delicious Recipes Like It?

This flavorful sprinkle was featured in the Healing Kitchen Show episode titled “Wraps to Take You From Starved to Satisfied”—part of the exclusive recipe collection inside the Empowered Self-Care Lab.

The Lab is where I share my favorite hormone-balancing, blood sugar–friendly, and gut-loving recipes, along with practical tools to help you take charge of your health in the kitchen. Inside, you'll find dozens of cooking classes, downloadable guides, and community support—all focused on using food as a powerful form of self-care.

 Click here to join the Empowered Self-Care Lab and get access to the full Healing Kitchen Show library and hundreds of nutritious, delicious recipes designed to support your energy, metabolism, and hormones—naturally.