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Keto BBQ Ribs
Alice

Keto BBQ Ribs Recipe

These Keto BBQ Ribs are a low-carb, sugar-free spin on a BBQ staple — tender, smoky (or oven-roasted), and topped with a sticky sugar-free glaze. They’re protein-packed, satisfying, and perfect for a healthy dinner, meal-prep, or backyard cookout.
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Prep Time 20 minutes
Cook Time 3 hours
Total Time 3 hours 20 minutes
Servings: 4
Course: Dinner, Main
Cuisine: American, Keto, Low-Carb
Calories: 720
Ingredients Method

Ingredients
  

  • 2 –3 lb 900–1,360 g pork baby back ribs, membrane removed
  • 2 tbsp olive oil
  • Dry rub: 1 tbsp smoked paprika 1 tsp chili powder, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp kosher salt, ½ tsp black pepper, ½ tsp cumin (optional)
  • Sugar-free BBQ glaze: ½ cup sugar-free ketchup 2 tbsp apple cider vinegar, 2 tbsp allulose (or 1–2 tbsp erythritol), 1 tsp liquid smoke (optional), 1 tsp Worcestershire sauce, pinch cayenne

Method
 

  1. Prep ribs: Preheat oven to 275°F (135°C) for oven method. Remove membrane from the bone side and pat ribs dry.
  2. Oil & rub: Rub ribs lightly with olive oil. Mix the dry rub in a bowl and massage evenly over both sides. Let rest at room temperature 15–20 minutes or refrigerate overnight for deeper flavor.
  3. Make glaze: In a small pan, combine sugar-free ketchup, vinegar, sweetener, liquid smoke, and Worcestershire. Heat gently for 3–5 minutes until slightly thickened. Cool.
  4. Bake low & slow: Place ribs bone-side down on a rimmed sheet and tent with foil. Bake at 275°F for 2½–3 hours until meat is tender. (If using a smoker, smoke at 225°F for 3–4 hours, spritzing as needed.)
  5. Glaze & finish: Remove foil, brush ribs with glaze, and either broil 2–4 minutes or bake at 425°F for 8–10 minutes to set glaze and caramelize—watch closely to avoid burning.
  6. Rest & serve: Rest 5–10 minutes, slice between bones, and serve with extra glaze on the side.