Keto Spare Ribs Recipe: A Comprehensive Guide to Delicious, Low-Carb Ribs

Craving tender, fall-off-the-bone ribs without the guilt of added sugars? This comprehensive guide provides everything you need to create mouthwatering keto spare ribs, perfect for any occasion. Whether you prefer using a smoker, oven, slow cooker, Ninja Foodi, or Instant Pot, we've got you covered.

Why Keto Ribs?

Traditional BBQ sauces and rubs are often loaded with sugar, making them unsuitable for a ketogenic diet. This recipe uses sugar-free alternatives and focuses on savory flavors to deliver a delicious and satisfying experience without compromising your low-carb lifestyle.

Key Ingredients and Considerations

• Pork Ribs: St. Louis-style spare ribs are recommended for their meatiness and flavor. Baby back ribs or a full spare rib rack can also be used, adjusting cooking times accordingly.
• Keto-Friendly Sweeteners: If you’re flexible on sweetness, add some sweeteners (honey, maple syrup, etc).
• Sugar-Free BBQ Sauce: A crucial element for keto ribs. Options include homemade keto barbecue sauce or store-bought sugar-free BBQ sauce (sweetened with Stevia) or Baby Ray's Sugar-Free BBQ Sauce.
• Dry Rub: A blend of spices to create a flavorful crust. Avoid rubs with added sugars.
• Liquid Smoke: A key ingredient for achieving a smoky flavor without a smoker.
• Apple Cider Vinegar: Used in mop sauces and spritzes to add tanginess and moisture.
• Yellow Mustard: Used as a binder for the dry rub.

Preparing the Ribs

1. Remove the Membrane: Take a look at the bone side of the ribs. If you see a small white film or silver skin, that needs to come off. If you cook it on, it will get crispy and not appealing. Removing the thin membrane (if it's there) from the back of the rib racks is essential for tenderness. Slide a knife under the membrane, loosen it with your fingers, and pull it off. Using a paper towel can improve your grip. Some ribs, like those from Trader Joe's, may already have the membrane removed.
2. Apply Mustard: Smother the ribs with mustard. Then apply your dry rub liberally, season overnight.
3. Season the Ribs: Generously coat every inch of the rack of ribs on both sides with the dry rub.

Keto Dry Rub Recipe

This recipe yields enough rub to generously coat one full rack of ribs, but you're going to want to double or even triple the recipe. The dry rub is pretty simple and can be used for pork or chicken.

Ingredients:

• 3 Tbsp. Salt
• 3 Tbsp. Pepper
• 1 Tbsp. Garlic Powder
• 1 Tbsp. Southwest Seasoning
• 1 ½ tsp. Ground Mustard
• ½ tsp. Onion Powder
• 1 tsp. Chipotle Chili Powder
• ½ tsp. Smoked Paprika
• 1 tsp. Coarse Or Kosher Salt - ¼ teaspoon per pound (if using fine salt, reduce by half)
• ¼ tsp. Cayenne Pepper

Instructions:

1. Combine all ingredients in a small bowl or shaker jar.
2. Mix well to ensure even distribution of spices.

Keto BBQ Sauce Recipe

This sauce balances sweet and savory flavors without added sugar.

Ingredients:

• ½ Cup Sugar-Free Ketchup
• 1 Tbsp. Hot Sauce
• 2 tsp. Yellow Mustard
• 1 tsp. Liquid Smoke
• 1 tsp. Worcestershire
• ½ tsp. Mrs. Dash Table Blend
• ½ tsp. Chili Powder
• ½ tsp. Cumin
• ¼ tsp. Cayenne Pepper
• 1 tablespoon butter or olive oil
• Onions
• Garlic
• Apple cider vinegar
• Tomato sauce
• Tomato paste
• Dry seasonings
• Worcestershire
• Optional add ins

Instructions:

1. In a large pot set to medium heat melt 1 tablespoon butter or olive oil and the onions.
2. Stir occasionally until the onions are soft (golden/starting to caramelize), and sweet to the taste (at least 20 minutes). * you may need to adjust the heat and turn it down if they are browning too fast.
3. Next add the garlic and stir together for 1 minute.
4. Add the apple cider vinegar, tomato sauce, tomato paste, and mix.
5. Add your dry seasonings, Worcestershire, and optional add ins.
6. Simmer for 15-20 minutes.
7. Using a hand immersion blender, or countertop blender, blend your sauce until smooth and there are no chunks.
8. Taste and adjust seasonings to your preference. If too thick add water or more apple cider vinegar.

Cooking Methods

Oven-Baked Keto Ribs

This method is ideal for achieving tender ribs in the comfort of your kitchen.

Read also: Easy Low-Carb Cheese Crackers

Instructions:

1. Preheat Oven: Preheat your oven to 225°F (107°C). While I believe 225 degrees produces the best texture, they can also be baked at 275 degrees for around 2 to 3 hours and they will still be really delicious and tender!
2. Prepare Baking Sheet: Line a baking sheet with foil for easy cleanup. Place a wire rack on the foil-lined baking sheet.
3. Bake the Ribs: Position the rack of ribs bone side down above the wire rack (the concave should be facing down). Bake in center of 325° preheated oven for 2 ½ hours.
4. Make the mop and brush onto ribs: While the ribs are in the oven, make the mop. In a small bowl, whisk together apple cider vinegar, reserved dry rub and liquid smoke (if using). Once the ribs have baked for 2 ½ hours, remove them from the oven and brush with mop. Cover the ribs with foil to prevent them from drying out and return to oven for an additional 30 minutes.
5. Slice and serve: Let ribs rest for 5 to 10 minutes before slicing. Serve immediately.

Smoked Keto Ribs

For an authentic BBQ flavor, smoking is the way to go.

Instructions:

1. Preheat Smoker: Preheat the smoker to 225 degrees according to the manufacturer's directions.
2. Prepare Spritz: In a squirt bottle or small bowl, combine apple cider vinegar, Tablespoon Worchestershire sauce, and some melted butter, non-dairy butter, or ghee. Set aside. *Note- Be sure all the ingredients are room temperature, otherwise, the butter may get cold and harden.
3. Smoke the Ribs: Once preheated, remove the foil and place 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. When doing this, be sure not to leave the door open too long! To 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, I don't recommend cooking them so long that they break apart when you pick them up.
4. Apply BBQ Sauce: Once the ribs are done, brush with about half of the bbq sauce. Return the ribs to the smoker and smoke an additional 15 to 30 minutes, or until the bbq sauce is nicely caramelized.

Slow Cooker Keto Ribs

This method is perfect for hands-off cooking and incredibly tender ribs.

Instructions:

1. Brown the Ribs: Heat a frying pan to medium heat. Drizzle Olive Oil in the pot and brown the ribs (about 3 minutes per side).
2. Combine Ingredients: Add the ribs and Zevia to the slow cooker pot.
3. Slow Cook: Cover and cook on High for 3-4 hours (or on Low for 6-8 hours).
4. Finish the Ribs: Top the ribs with the BBQ sauce.

Ninja Foodi/Instant Pot Keto Ribs

These pressure cooking methods significantly reduce cooking time.

Instructions:

1. Prepare Pressure Cooker: Add the ribs to the pressure cooker pot.
2. Add Liquid: Pour the Zevia or Chicken Broth into the bottom of the pot.
3. Pressure Cook: Add the pressure cooker lid and cook on high for 25 minutes.
4. Release Pressure: Allow the pressure to release.
5. Sauce & Crisp: Add the barbecue ribs to a broiler-safe baking sheet or dish. Top the tender ribs with BBQ sauce. For the Ninja Foodi: Air Crisp the ribs (400 degrees) for 15-20 minutes (the longer you keep them them there, the crispier they get). For a broiler: broil them in a broiler-safe dish on high for 5 minutes.

Tips for Perfect Keto Ribs

• Don't Overcook: Be careful not to overcook the ribs, as they can become too tender and fall apart.
• Basting: Generously brush the mop onto the ribs. Not only will the mop sauce keep the ribs from drying out during the last 30 minutes of cooking, but it will also add an additional depth of flavor. That ¼ teaspoon of liquid smoke goes a longgggg way!
• Resting Time: Allow the ribs to rest for a few minutes before slicing to retain their juices.
• Experiment with Flavors: Adjust the dry rub and BBQ sauce recipes to your liking.
• Pair with Keto-Friendly Sides: Serve with sides like collard greens, spinach and red pepper salad, or other low-carb options.

Serving and Storage

• Serving Size: As a general guideline, plan for ½ rack per person for a main meal.
• 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).
• Reheating: Reheat leftover ribs in the oven, smoker, or microwave until warmed through.

Nutritional Information (Per Serving - 4 Ribs)

• Calories: 925
• Fat: 59g
• Saturated Fat: 36g
• Carbohydrates: 4
• Sodium: 1869mg
• Fiber: 1
• Protein: 99g
• Cholesterol: 269mg

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

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