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prep time
6 h 25 min
cook time
5 h 40 min
ready time
12 h 5 min
Keto Saucy BBQ Ribs
Tasty barbecue can be easy on the Keto diet. These saucy Keto BBQ ribs are low in carbs, and ribs are a fatty cut of meat, perfect for your diet. You’ll be making a homemade BBQ sauce with tomatoes and a little bit of chipotle pepper. If chipotle peppers are too spicy for your palette, you can omit them. To sweeten the sauce, you’ll only use some brown “sugar” erythritol. No other sweeteners or sugar is added. The pork ribs cook for multiple hours in your oven, and you’ll need to be on stand-by to brush layers of BBQ sauce on them. The time spent in the kitchen is worth it. However, you could just gather the ingredients, then cook the ribs on a grill as well!
How do I find Keto BBQ sauce?
If you want to use bottled sauce from a store to make Keto BBQ ribs, some brands make sugar-free sauces. Make sure there’s no sugar sneakily added to the ingredient list or any non-Keto sweeteners. Your best option may be to make the homemade BBQ sauce directed in this recipe. There’s no added sugar and it’s made with a tomato base. It tastes just as good as what you can buy in a bottle!
Are ribs Keto?
When you cut into a rack of pork ribs, each rib will have a slightly different marbling of fat and flesh. However, generally speaking, ribs are fairly high in fat and shouldn’t have any carbs (until you add BBQ sauce to them). Of course, your ribs will be high in protein too, so eat them in moderation during your meal.
Add more fat to your meal
Ribs may have a higher fat content than other cuts of meat, but they’re high in protein too. To balance out a Keto meal, try adding a high-fat side dish to eat with your ribs. This could be as simple as a salad with a high-fat dressing or one of Carb Manager’s many Keto side dishes.
Net Carbs
4.1 g
Fiber
3.3 g
Total Carbs
12 g
Protein
80.9 g
Fats
68.6 g
988 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Pork babyback ribs
3 lb
Olive Oil
1 tbsp
Salt
1 tsp
Black pepper
1 tsp
Paprika
2 tsp
Chili powder
0.5 tsp
Cumin, ground
1.5 tsp
Onion powder
0.75 tsp
Garlic powder
0.75 tsp
Tomato, canned
14 oz
Beef broth
0.5 cup
Red wine vinegar
2.25 tsp
Chipotle Peppers in Adobo Sauce (Canned)
0.5 oz
Dijon mustard
0.5 tbsp
Worcestershire sauce
1 tsp
Brown Sugar Replacement
1.5 tbsp
Salt
0.5 tsp
Black pepper
0.5 tsp
Paprika
0.5 tbsp
Cumin, ground
0.75 tsp
Onion powder
0.5 tsp
Garlic powder
0.25 tsp
Recipe Steps
steps 7
12 h 5 min
Step 1
Prior to cooking the ribs, use your hand to massage olive oil into the raw flesh. Massaging the meat will help tenderize it. Next, blend together a seasoning of salt, pepper, paprika, chili powder, cumin, onion powder, and garlic powder. Sprinkle the seasoning over the top of the ribs, and gently press it into the flesh with your fingers.Step 2
Wrap the rack of ribs in aluminum foil, then place them in your refrigerator to marinate for 6-12 hours. The longer you marinate the ribs, the more flavor there will be. Next, start making your barbecue sauce by combining whole tomatoes from a can, beef broth, red wine vinegar, and whole canned chipotle peppers in a large pot on the stove. Cover the pot, and bring the ingredients to a boil. Boil the ingredients for about 10 minutes to soften the tomatoes and rehydrate the chipotle peppers.Step 3
Remove the pot from the stove, and let the ingredients cool down for a minute or two before adding them to a blender. Add dijon mustard and Worcestershire sauce to the blender, then blend the ingredients until they’re all smooth. After blending, pour the liquid through a sieve back into your large pot to strain out any seeds and pulp.Step 4
Stir the remaining ingredients into the pot of BBQ sauce. Bring the pot to a boil, then let the sauce simmer over medium heat until it reduces and thickens. The sauce should be able to stick to the back of a metal or wooden spoon. Taste the sauce and adjust any seasonings as needed. Once the sauce is done, it will need to cool down for at least an hour before it’s used.Step 5
When the ribs are done marinating and the sauce is prepared, turn your oven on to preheat to 325 F (160 C). Keep the ribs wrapped, and transfer them directly to your oven on a middle rack. Cook the ribs for 1 hour. Use a pair of tongs to pull the ribs out of your oven onto a sheet tray. Carefully unwrap the ribs, but leave them on the foil.Step 6
Use a marinade brush to brush a thin layer of your BBQ sauce across the top and sides of the ribs. Fold the aluminum foil back over the ribs, and leave the ribs on the tray when you return them to the oven. Cook the ribs for a total of 4 hours. At every hour, remove the ribs from the oven to brush another layer of BBQ sauce across the ribs before returning them to keep cooking.Step 7
After 4 hours of cooking, unwrap the ribs and brush the remainder of the BBQ sauce onto the ribs. This time, leave the ribs unwrapped. Turn your broiler on to high heat, then place the tray of unwrapped ribs in the center rack. Cook the ribs for approximately 10 minutes or until the sauce on top browns. You can cook for longer if you like more char on top.
