Keto Instant Pot Ribs: A Comprehensive Guide to Tender, Low-Carb BBQ

For those following a low-carb, keto, LCHF, diabetic, Atkins, gluten-free, grain-free, or Banting diet, finding satisfying and flavorful meals can sometimes be a challenge. Look no further than the Instant Pot for a convenient and delicious solution: keto-friendly ribs. This article explores various recipes and techniques for creating tender, fall-off-the-bone ribs using an Instant Pot, ensuring a delightful and guilt-free culinary experience.

Why Instant Pot Ribs are a Keto Dream

Ribs are naturally a great fit for a ketogenic diet due to their high fat and protein content. However, traditional BBQ ribs often contain sugary sauces and rubs that can derail your keto efforts. The Instant Pot allows you to achieve that coveted tenderness in a fraction of the time compared to slow cooking methods, while also giving you control over the ingredients to keep the dish keto-compliant.

Benefits of Using an Instant Pot for Ribs:

• Speed: Significantly reduces cooking time compared to oven baking or slow cooking.
• Tenderness: Pressure cooking breaks down collagen, resulting in incredibly tender, fall-apart ribs.
• Flavor Infusion: The enclosed environment intensifies the flavors of the rub and sauce.
• Convenience: Set it and forget it! The Instant Pot requires minimal monitoring.

Mastering the Keto Rib Rub

The foundation of any great ribs recipe lies in the dry rub. A well-balanced rub infuses the meat with flavor and creates a delicious crust during the cooking process. The key to a keto-friendly rub is to avoid sugar.

Keto Rib Rub Recipe:

• 2 tablespoons sea salt
• 1 tablespoon black pepper
• 2 tablespoons smoked paprika
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon cayenne pepper (optional, for heat)

Mix all ingredients thoroughly and store in an airtight container. This rub can be doubled or tripled for future use.

Applying the Rub:

1. Remove the ribs from the refrigerator and pat them dry with paper towels.
2. If desired, remove the membrane from the underside of the ribs. While not essential, removing the membrane can improve tenderness.
3. Generously apply the dry rub to all sides of the rib racks, ensuring an even coating.
4. For optimal flavor, allow the ribs to marinate with the rub for at least 4 hours, or preferably overnight, in the refrigerator.

Selecting Your Ribs

The best ribs to use for this recipe are either baby back ribs or St. Louis-style ribs. St. Louis ribs are cut from the lower portion of the pig, below the belly and breastbone. A big advantage of using spareribs over baby back ribs is that they are much cheaper.

Read also: Easy Low-Carb Cheese Crackers

Keto-Friendly Sauces and Marinades

While the dry rub provides a flavorful base, a keto-friendly sauce can elevate your ribs to the next level. Many store-bought BBQ sauces are loaded with sugar, so it's crucial to either make your own or choose a sugar-free option.

Homemade Keto BBQ Sauce:

• 1/2 cup tomato sauce
• 2 tablespoons butter, melted
• 2 tablespoons apple cider vinegar
• 1 tablespoon Worcestershire sauce
• 1 teaspoon liquid smoke
• 2 tablespoons erythritol sweetener (or other keto-friendly sweetener)
• 1 teaspoon garlic powder
• 1/2 teaspoon sea salt
• 1/2 teaspoon onion powder

Instructions:

1. In a small saucepan over medium heat, melt the butter.
2. Add the tomato sauce, apple cider vinegar, liquid smoke, Worcestershire sauce, sweetener, garlic powder, sea salt, and onion powder.
3. Stir until well blended and simmer for 5-10 minutes to allow the flavors to meld.
4. Remove from heat and set aside.

Alternative Marinade Options:

• Dry Red Wine: Cooking short ribs in wine adds even more flavor to them.
• Beef Broth: Provides moisture and enhances the savory flavor.
• Keto Cola: Adds a unique sweetness and helps tenderize the meat.

Instant Pot Keto Ribs Recipes

Here are a couple of variations for Keto Instant Pot Ribs Recipes.

Instant Pot Low-Carb Short Ribs Recipe

This recipe focuses on creating rich, savory short ribs with a delicious sauce. It is suitable for low-carb, keto, LCHF, diabetic, Atkins, gluten-free, grain-free and Banting diets.

Ingredients:

• 2 1/2 pounds bone-in short ribs
• Sea salt and freshly ground black pepper
• 4 ounces yellow onion, finely chopped
• 2 stalks celery, thinly sliced
• 1 clove garlic, crushed
• 1/2 teaspoon xanthan gum
• 2 tablespoons tomato paste
• 1 cup dry red wine
• 1 cup beef stock
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried rosemary
• 1 tablespoon fresh parsley, chopped (optional, for garnish)

Instructions:

1. Cut ribs between the bones. Sprinkle short ribs with sea salt and pepper.
2. Select the sauté setting on the Instant Pot. Preheat until the word "Hot" appears in the display. In batches, place the ribs, fatty side down, in the pot. Brown all sides, then remove from the pot and place on a plate.
3. Discard all but 1 tablespoon of fat from the Instant Pot. Add the onions and celery. Cook until edges are just starting to brown. Stir in garlic and xanthan gum. Cook for about 30 seconds or until garlic is fragrant.
4. Stir in tomato paste, then add the red wine. Continue to stir, scraping up browned bits. When the mixture has thickened to gravy consistency, pour in the stock. Add the thyme and rosemary. Bring to a simmer, stirring occasionally.
5. Add the ribs and any accumulated drippings back into the Instant Pot. Close and lock the lid. Set the steam-release lever to the "sealing" position. Select the Meat Stew setting and press this button one to three times to select "More" mode. The timer should read 45 minutes and the pressure setting will be on high.
6. When finished cooking, press the cancel button and use the quick-release method to release pressure before opening the pot.
7. Season to taste with salt and pepper. Skim off any fat that may be on the top. Serve short ribs with a bit of sauce drizzled on top. Sprinkle with parsley if desired.

Fall-Off-The-Bone Tender Whole30 + Keto BBQ Ribs Recipe

This recipe uses a dry rub and finishes with a BBQ sauce for caramelized char.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients:

• 2 racks pork ribs (baby back or St. Louis)
• 2 tablespoons sea salt
• 1 tablespoon black pepper
• 2 tablespoons smoked paprika
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 cup water
• Keto BBQ sauce

Instructions:

1. If the ribs have the membrane skin on the back, remove it.
2. Combine the salt, pepper, smoked paprika, garlic powder, and onion powder in a small bowl; stir to combine.
3. Top both sides of the ribs with the dry rub and rub it in.
4. Place the trivet inside your Instant Pot. Pour in 1 cup of water.
5. Stand the ribs upright inside, so the bones are vertical. If you have a full rack, you can curve it around to fit inside or cut them smaller.
6. Close with the lid. Make sure the vent is in the sealed position.
7. Cook on manual pressure for 25 minutes. Naturally release pressure for 15 minutes, then do a quick release.
8. After the 25 minutes, preheat your oven on broil. Line a rimmed baking sheet with aluminum foil.
9. Place the ribs on the baking sheet. Brush with BBQ sauce.
10. Broil the ribs in your oven for 5-8 minutes, until charred and crispy. (You can also do this on your BBQ, but the oven is easier).
11. Remove from the oven and allow to cool for 5 minutes.

Step-by-Step Instant Pot Ribs Cooking Guide

1. Prepare the Ribs: Remove the membrane from the back of the ribs (optional).
2. Apply the Dry Rub: Generously coat the ribs with your chosen keto-friendly dry rub.
3. Set up the Instant Pot: Place a trivet in the bottom of the Instant Pot and add 1 cup of water or beef broth.
4. Arrange the Ribs: Stand the ribs upright on the trivet, coiling them if necessary to fit. Avoid overcrowding the pot.
5. Pressure Cook: Secure the lid and set the vent to the sealing position. Cook on manual (high pressure) for 25 minutes for baby back ribs or 30 minutes for St. Louis-style ribs. For frozen ribs, increase the cooking time to 35 minutes.
6. Release Pressure: Allow for a natural pressure release (NPR) for 15 minutes, followed by a quick pressure release (QPR).
7. Finishing Touches:
   • Oven/Broiler: Preheat your oven to broil. Place the ribs on a baking sheet, brush with keto-friendly BBQ sauce, and broil for 5-8 minutes, or until the sauce is caramelized and the ribs are slightly charred.
   • Grill: Grill the ribs over medium heat for 5-10 minutes per side, basting with BBQ sauce.

Serving Suggestions

• Mashed Cauliflower: A classic low-carb alternative to mashed potatoes.
• Green Salad: A simple and refreshing side.
• Steamed Broccoli: A healthy and nutritious option.
• Coleslaw: A classic BBQ side dish (make sure it's keto-friendly!).
• Paleo Cornbread: A delicious and satisfying accompaniment.
• Collard Greens: A flavorful and nutritious side dish.

Tips and Considerations

• Don't Overcrowd the Pot: Cook the ribs in batches if necessary to avoid overcrowding, which can affect cooking time and tenderness.
• Adjust Cooking Time for Altitude: If you live at a high altitude, increase the cooking time by 5-10 minutes.
• Natural Pressure Release is Key: Allowing for a natural pressure release helps the ribs retain moisture and become more tender.
• Experiment with Flavors: Don't be afraid to experiment with different spices and sauces to create your own signature keto ribs.
• Storage: If you have any leftover juicy keto ribs, the best way to store them is in an airtight container for the next day (up to 5 days).

Read also: Magnesium Supplements for Keto

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