Keto BBQ Ribs is a delicious way to savor traditional barbecue flavor without the added carbohydrates. Coat these ribs with a sugar-free barbecue sauce that caramelizes wonderfully on the grill or under the broiler. Each bite is smoky, delicious, and a little sour, giving you the true BBQ experience while keeping it keto-friendly. The spice rub adds depth and balance, while the juicy pork provides rich flavor and delight. Serve these Keto BBQ Ribs with keto sides like creamy coleslaw or cauliflower mac and cheese for a whole low-carb feast. This recipe demonstrates that you don’t need carbohydrates to have succulent, mouthwatering ribs, regardless of whether you’re a longtime keto devotee or are only reducing your intake of sugar.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Calories: 385 kcal
- Preparation time: 15 minutes
- Serving size: ½ rack
- Cook time: Two hours, thirty minutes
- Cuisine: American
- Total time: Two hours, forty-five minutes
- Course: Dinner
- Diet: Keto
- Serving: 4
EQUIPMENT:
- Baking sheet
- Mixing bowl
- Aluminum foil
- Basting brush
- Tongs
- Oven
INGREDIENTS:
- Two racks of pork ribs
- One tbsp. olive oil
- ½ cup keto BBQ sauce
- ¼ teaspoon cayenne pepper
- One tbsp. smoked paprika
- ½ teaspoon chili powder
- One tsp. garlic powder
- ½ teaspoon black pepper
- One tsp. onion powder
- One tsp. salt
INGREDIENT NOTES:
PORK RIBS:
- Pork ribs are ideal for a ketogenic diet because they contain lots of protein & good fat content. Go for baby back ribs; for meatier portions, go for St. Louis-style for soft nibbles.
OLIVE OIL:
- Olive oil keeps the ribs wet during cooking and aids in the spice rub’s adhesion. Additionally, it imparts a subtle fruity flavor. Use extra virgin olive oil for optimal quality and flavor.
SMOKED PAPRIKA:
- The smoked paprika adds a rich, smoky flavor that evokes slow outside cooking. It enhances the BBQ sauce and counterbalances the meat’s richness. It adds a hint of sweetness to the seasoning blend.
GARLIC POWDER:
- Garlic powder adds a powerful, savory flavor, although it doesn’t increase moisture. It improves the rub’s flavor in general. It’s a pantry staple for marinades and dry rubs.
ONION POWDER:
- The addition of onion powder provides a deep & warm taste. It counterbalances the stronger spices like chili powder and cayenne. Its delicate, sweet taste will change the flavor profile.
SALT:
- Salt enhances flavor and extracts the meat’s natural fluids. The ribs must become soft when cooking. Use sea salt or kosher salt for optimal effects.
BLACK PEPPER:
- The rub gains an earthy crispness and a mild burn from the black pepper. It brings out the inherent flavor of pork without dominating it. Freshly ground black pepper is the best.
CHILI POWDER:
- Chili powder adds the smoky undertones and slight spice. It mixes wonderfully with paprika for a balanced spice. Seek out mixes that don’t have any extra starch or sugar.
CAYENNE PEPPER:
- Cayenne adds a mild spiciness to the ribs. It’s optional but offers fantastic depth for people who love spicy food. Change the quantity to suit your tastes.
KETO BARBECUE SAUCE:
- Sugar-free barbecue sauce adds the traditional sweet and tangy finish. Select one that gets sweet with stevia, monk fruit, or Erythritol. Apply it close to the end to get a caramelized, glossy finish.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- We warm the oven to 300° F.
- Remove the thin membrane & dry the ribs with kitchen towel.
- Include the cayenne, chili powder, garlic powder, smoked paprika, onion powder, salt, & pepper in a small dish.
- Rub the oil and coat the ribs equally with the spice mixture.
- Carefully wrap the ribs in the foil and put them in the tray.
- Bake for 2 to 2½ hours till it becomes juicy & tender.
- Take it out of the oven, open the foil.
- Drizzle it with sugar-free barbecue sauce.
- Grill these ribs on moderate to high heat for 5 minutes from each surface to caramelize the sauce or broil for five to seven minutes.
- Leave the ribs for five minutes, then make slices.
SERVING SUGGESTIONS:
VEGETABLE SIDES:
- Roasted Cauliflower
- Creamed Spinach
- Grilled Asparagus
- Zucchini Noodles
SALADS:
- Keto Coleslaw
- Avocado Cucumber Salad
- Spinach Feta Salad
- Cabbage and Bacon Salad
DIPS & SAUCES:
- Garlic Aioli
- Keto Ranch Dressing
- Jalapeño Cheese Dip
- Avocado Lime Dip
BREADS & ROLLS:
- Keto Garlic Bread
- Almond Flour Biscuits
- Cheese Chaffles
- Cloud Bread
DRINKS:
- Sugar-free Iced Tea
- Sparkling Lime Water
- Bulletproof Coffee
- Lemon Cucumber Water
TIPS:
- Marinate the ribs for the whole night with the spice rub for an additional taste.
- Remove the rubs, then season it so it gets tender perfectly.
- Monitor the ribs with a kitchen thermometer.
- Apply the sauce at the end so it doesn’t burn.
STORAGE INFORMATION:
FRIDGE:
- Store these ribs in the closed vessel for four days.
FREEZER:
- Freeze the aluminum-wrapped ribs for 2 months.
FAQs:
Can we air fry these ribs?
- We can air fry these ribs for 25-30 minutes at 375° F & flip their side in between.
Which is the best keto BBQ sauce?
- Primal Kitchen or G Hughes is the best BBQ sauce for the keto diet.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION:
Calories: 385 kcal
Net carbs: 3 g
Iron: 1.8 g
Total carbs: 5 g
Vitamin A: 0.12 g
Fiber: 2 g
Calcium: 0.09 g
Protein: 33 g
Sodium: 740 g
Potassium: 420 g
Serving size: 200 g
