When we think about barbecue, our minds often drift to the idea of succulent ribs, marinated in a rich, smoky sauce and cooked to tender perfection. But for those of us on a Keto diet, traditional BBQ ribs might seem like a distant dream. Can you really enjoy BBQ ribs without the guilt of carbs? Fear not, my fellow Keto dieters; I have the perfect solution for you.
Introducing Keto BBQ Ribs, a recipe that combines the rich, smoky flavors of traditional barbecue with the carb-conscious focus of the Keto diet. It’s like having your beloved cake and eating it too, only this time, it’s a plate of mouthwatering ribs you don’t have to resist.
The Art of Keto BBQ Sauce
Creating a Keto-friendly BBQ sauce is akin to mastering a delicate dance. It’s all about finding the right balance of flavors while keeping the carb count low. Most store-bought BBQ sauces are laden with sugars, which are a big no-no on a Keto diet. But have no fear, making your own sauce is easier than you might think.
Our Keto BBQ sauce uses ingredients like tomato paste, apple cider vinegar, and a blend of spices to replicate that classic, smoky BBQ flavor. The key ingredient is a sugar substitute such as Erythritol, which gives you that essential sweetness without the carbs.
Picking the Perfect Ribs
The star of any BBQ rib dish is, of course, the ribs themselves. For this recipe, I recommend using spare ribs. They are generously marbled with fat, which results in a tender, flavorful meat when cooked. You also want ribs with a good amount of meat on them—the last thing you want is to bite into a rib only to find it’s mostly bone!
When shopping for your ribs, look for ones that have a healthy pink color and avoid any with a grayish hue. You also want to look for ribs that have even layers of meat and fat. This will ensure that your ribs cook evenly and give you that melt-in-your-mouth tenderness we all crave.
The Secret to Tender Ribs
Cooking ribs to perfection is a task that requires patience and skill. It’s not something you can rush; cooking ribs is a slow process, much like watching a beautiful sunset. The low and slow method is the secret to tender, fall-off-the-bone ribs.
For this recipe, we’ll be using the oven to slow-cook our ribs before finishing them off on the grill. This helps to lock in all the flavors and results in a rib that is tender on the inside and crispy on the outside. Trust me, your patience will be rewarded when you take your first bite.
Ingredients
- 2 racks of spare ribs
- For the rub: 1/2 cup paprika, 1/4 cup black pepper, 1/4 cup salt, 1/4 cup chili powder, 1/4 cup garlic powder, 1/4 cup onion powder, 1/4 cup erythritol
- For the BBQ sauce: 1 can tomato paste, 1/2 cup apple cider vinegar, 1/2 cup water, 1/4 cup erythritol, 1 tablespoon Worcestershire sauce, 1 tablespoon liquid smoke, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1/2 teaspoon black pepper, 1/2 teaspoon salt
Instructions
- Preheat your oven to 275°F (135°C) and line a baking sheet with aluminum foil.
- Prepare the rub by combining all the rub ingredients in a bowl. Apply the rub all over the ribs, making sure to cover both sides.
- Place the ribs on the prepared baking sheet and cover with another piece of aluminum foil. Bake in the preheated oven for about 3 hours, or until the ribs are tender.
- While the ribs are cooking, prepare the BBQ sauce by combining all the sauce ingredients in a saucepan. Bring the mixture to a boil over medium heat, then reduce the heat to low and let it simmer for about 20 minutes, stirring occasionally.
- Once the ribs are done, remove them from the oven and preheat your grill to medium heat. Brush the ribs with the BBQ sauce and grill for about 5 minutes on each side, or until the ribs are caramelized and slightly charred.
- Let the ribs rest for a few minutes before serving. Enjoy!
Cook and Prep Times
- Prep Time: 20 minutes
- Cook Time: 3 hours 30 minutes
- Total Time: 3 hours 50 minutes
Tips for Keto Bbq Ribs
Be liberal with your spice rub – it not only adds flavor but also helps to form a nice crust on the ribs. Use a meat thermometer to ensure your ribs are cooked to perfection. Look for an internal temperature of 190°F (88°C) which is perfect for tender, fall-off-the-bone ribs. Don’t be afraid to baste your ribs with the BBQ sauce while grilling, it only enhances the flavor.
Why This Recipe is a Must-Try
These Keto BBQ ribs offer a symphony of flavors, from the savory spice rub to the smoky, sweet BBQ sauce. This recipe is a game-changer for anyone on a Keto diet who thought they had to give up on their BBQ dreams. And even if you’re not on a Keto diet, these ribs are so delicious, they’ll quickly become a favorite for your summer BBQs.
Nutrition Information
- Calories: 400 kcal
- Fat: 30g
- Cholesterol: 80mg
- Sodium: 500mg
- Carbohydrate: 5g
- Fiber: 1g
- Sugar: 1g
- Protein: 25g