These keto baby back ribs will be the best ribs you've ever tasted! This guide provides everything you need to know about making delicious, tender, and keto-friendly smoked ribs. Whether you're using a smoker or an oven, you'll achieve that sought-after fall-off-the-bone texture with a rich, smoky flavor.
Understanding Keto Ribs
The main distinction between traditional ribs and keto ribs lies in the barbecue sauce. Traditional BBQ sauce is often loaded with carbs and sugar. Fortunately, there are great keto-friendly alternatives available. You can use sugar-free BBQ sauces that deliver the same great taste without the added carbs like Keto BBQ Sauce from All Day I Dream About Food or Baby Ray's Sugar-Free BBQ Sauce.
Choosing Your Ribs
While this recipe focuses on baby back ribs, you can use other types of ribs such as St. Louis Style Ribs or Spare Ribs. However, keep in mind that these larger cuts may require longer cooking times, typically around 5 to 7 hours. Country-style ribs, however, aren't recommended for this recipe.
Why Skip the Mustard?
Many recipes use mustard as a binder for the spice rub, believing it helps the spices dissolve into the meat. While mustard does work, most of the mustard flavor dissipates during cooking. Instead, water works just as effectively to bind the spices. To retain the mustard flavor, simply add dried mustard to your spice rub. If you prefer using yellow mustard, feel free to do so.
The 3-2-1 Method: Is It Necessary?
The 3-2-1 method involves smoking ribs for 3 hours directly on the grill, wrapping them in foil with liquid for 2 hours, and then smoking them unwrapped with BBQ sauce for the final hour. While popular, this method can sometimes soften the bark and remove too much of the rub if not executed perfectly. Many find that the taste difference is minimal, making the extra hour or two of cooking time unnecessary.
Read also: Easy Low-Carb Cheese Crackers
Key Ingredients and Equipment
- Ribs: 4 lb Rack Pork Baby Back Ribs (or St. Louis Style Ribs or Spare Ribs)
- Sugar-Free BBQ Sauce: 1 cup (such as All Day I Dream About Food Keto BBQ Sauce or Baby Ray's Sugar-Free BBQ Sauce)
- Apple Cider Vinegar: ½ cup (for smoker version only)
- Worcestershire Sauce: ¼ tablespoon (for smoker version only)
- Butter, Non-Dairy Butter, or Ghee: 2 tablespoons, melted (for smoker version only)
Spice Rub:
- Ground Mustard: 1 ½ tsp.
- Garlic Powder: 1 tsp.
- Onion Powder: ½ tsp.
- Chipotle Chili Powder: 1 tsp.
- Smoked Paprika: ½ tsp.
- Coarse Or Kosher Salt: 1 tsp. (¼ teaspoon per pound, reduce by half if using fine salt)
- Cayenne Pepper: ¼ tsp.
Equipment:
- Smoker or Oven
- Baking Sheet
- Foil
- Squirt Bottle or Small Bowl
- Tongs
Preparing the Ribs
- Remove the Membrane: Start by removing the membrane (or silver skin) from the back of the ribs. This membrane can make the ribs tough to chew and prevents flavor penetration. Slide a knife under the membrane, loosen it with your fingers, and pull it off. Using a paper towel to grip the membrane can make this easier.
- Apply Water and Rub: Coat the meat with a thin layer of water to help the rub adhere. In a small bowl, combine all the spice rub ingredients. Cover the ribs thoroughly with the rub.
- Refrigerate: Wrap the ribs tightly in foil and refrigerate for 1 to 2 hours. While this step can be skipped, it's recommended for optimal flavor infusion.
Smoker Instructions
- Prepare the Spritz: In a squirt bottle or small bowl, mix the apple cider vinegar, Worcestershire sauce, and melted butter. Ensure all ingredients are at room temperature to prevent the butter from hardening.
- Preheat the Smoker: Preheat your smoker to 225 degrees according to the manufacturer's directions.
- Smoke the Ribs: Remove the foil, place the ribs meat side up in the smoker. Close the lid and smoke for 3 to 5 hours, basting or spritzing every hour or so with the apple cider vinegar mixture. Avoid leaving the smoker door open for too long.
- Check for Doneness: Pick up the center of the slab with tongs. If the top easily cracks, the ribs are done. The more they crack, the more tender they will be. However, avoid overcooking to the point where they fall apart.
- Apply BBQ Sauce: Once the ribs are done, brush them with about half of the BBQ sauce. Return the ribs to the smoker for an additional 15 to 30 minutes, until the BBQ sauce is nicely caramelized.
Oven Instructions
- Preheat the Oven: Preheat the oven to 225 degrees.
- Prepare the Baking Sheet: Line a baking sheet with foil for easy cleanup. Place the foil-wrapped ribs, meat side up, on the baking sheet. The ribs can also be baked at 275 degrees for around 2 to 3 hours for a still really delicious and tender result.
- Bake the Ribs: Transfer the ribs to the preheated oven, keeping them tightly wrapped in foil. Bake for 3 to 5 hours.
- Check for Doneness: Unwrap the ribs and pick up the center of the slab with tongs. If the top easily cracks, the ribs are done.
- Broil with BBQ Sauce: Once the ribs are done, brush them with about half of the BBQ sauce. Turn the oven to broil and broil for 5 to 10 minutes, until the BBQ sauce is nicely caramelized. Watch carefully to prevent burning.
- Rest and Serve: Allow the meat to rest for 10 to 15 minutes, then cut between the bones and serve with extra BBQ sauce.
Alternative Keto Smoked Ribs Recipe: Pickle Juice Glazed Smoked Ribs
Another variation that gives a unique twist to keto smoked ribs is the Pickle Juice Glazed Smoked Ribs.
Ingredients:
- Pork Ribs
- Dry Rub (spices of your choice)
- Grape Juice
- Apple Cider Vinegar
- Whiskey (optional)
- Pickle Juice
- Monk Fruit (or other keto-friendly sweetener)
Instructions:
- Preheat Smoker: Preheat your Traeger to 180ºF.
- Prepare the Ribs: Season the ribs on both sides with the dry rub.
- Smoke: Smoke the ribs meat side UP with the lid closed for 3 hours.
- Increase Heat and Wrap: Remove the smoked ribs from the grill and increase the heat on your Traeger to 225ºF.
- Make Roasting Liquid: In a small bowl, combine the grape juice, apple cider vinegar, and whiskey (if using).
- Wrap and Cook: Wrap the ribs and the cooking liquid tightly in foil. Return the foil-wrapped ribs to the Traeger, meat side UP, and cook at 225ºF for 2 more hours with the lid closed.
- Make Pickle Glaze: Make the pickle glaze by combining the pickle juice and monk fruit in a saucepan over medium heat. Cook down until it has reduced by half.
- Glaze and Finish: Remove the ribs from the foil, place them back in the Traeger meat side UP. Brush on the pickle glaze and cook for 1 more hour with the lid closed, glazing every 20 minutes.
- Rest and Serve: Let the ribs rest for a few minutes before serving.
Slow Cooker Keto Ribs
Slow cooking ribs is another excellent method for achieving tender, juicy results.
Ingredients:
- Ribs (cut in half or thirds to fit slow cooker)
- Paprika
- Brown Sugar Substitute (e.g., Lakanto)
- Salt
- Pepper
- Garlic Powder
- Onion Powder
- Parsley
- Apple Cider Vinegar
- Water
- Sugar-Free BBQ Sauce (e.g., No Sugar Added Sweet Baby Ray’s)
Instructions:
- Prepare the Ribs: Remove the membrane from the back of the ribs.
- Make Dry Rub: In a small bowl, whisk together the paprika, brown sugar substitute, salt, pepper, garlic powder, onion powder, and parsley.
- Season Ribs: Sprinkle the dry rub over each side of the ribs and use your hands to press it into the meat.
- Slow Cook: Add the apple cider vinegar and water to the bottom of a slow cooker. Place the ribs in the slow cooker. Cook, covered, on high for 4 hours or low for 8 hours.
- Broil with Sauce: Carefully remove the ribs from the slow cooker and place them on a baking sheet. Brush on the sugar-free BBQ sauce and broil for about five minutes, or until the sauce is nicely caramelized.
Tips for Perfect Keto Ribs
- Don't Overcook: While you want the ribs to be tender, avoid cooking them so long that they fall apart completely.
- Check for Doneness: The bend test is a reliable way to check for doneness. Use tongs to pick up the slab of ribs; if the top easily cracks, they are ready.
- Experiment with Flavors: Feel free to adjust the spice rub and BBQ sauce to your liking. You can add herbs like rosemary or thyme, or sweeter spices like nutmeg and ginger.
- Consider Liquid Smoke: Add liquid smoke to your spice rub or BBQ sauce to enhance the smoky flavor, especially when using the oven or slow cooker.
- Reheating: When reheating keto smoked ribs, wrap them in aluminum foil and warm them slowly in the oven or on the grill to prevent overcooking.
Serving Suggestions
Serve your keto smoked ribs with a variety of low-carb side dishes such as:
- Keto Broccoli Casserole
- Keto Coleslaw
- Keto Broccoli Salad
- Keto Caesar Salad
- Spinach and Red Pepper Salad
Nutritional Information
Be mindful of portion sizes, as ribs can be high in fat and calories. A serving size of 4 ribs is generally plenty. A typical serving of 4 ribs may contain approximately:
- Calories: 785
- Fat: 62.1g
- Net Carbs: 1.5g
- Protein: 56g
Note: Nutritional information can vary based on the specific ingredients and portion sizes used.
Read also: Keto Calorie Counting: A Detailed Guide
Read also: Magnesium Supplements for Keto