Thursday, February 21, 2019

Keto BBQ Ribs

I've been following a keto eating plan since December and, I have to say, I have been having great success. I'm finding I'm not as tempted to snack between meals as I used to be. Keto isn't for everyone but these ribs definitely are. 
I love the fact that there is limited prep involved and the flavor is amazing! It's a little more work than just brushing on store bought BBQ sauce BUT it's totally worth the minimal effort involved! 
I finished these off under the broiler but you could finish them on the grill for even more flavor (plus those pretty grill marks). 

Keto BBQ Ribs

2 lbs pork ribs, membrane removed
2/3 tsp salt

BBQ Sauce
2 Tbsp olive oil
1 Tbsp tomato paste
1/3 onion, finely diced
3 Tbsp water
1 tsp chili powder
1 tsp garlic powder
1 tsp cumin
dash of cayenne pepper
1 tsp salt
1 can (10 oz) whole tomatoes
1 1/3 Tbsp cider vinegar

Place ribs in a large pot and cover with water. Add in the salt. Bring to a boil, reduce to a simmer, and let ribs simmer for 2 - 3 hours. 

Prepare sauce - In a large pan over medium heat, stir together oil and tomato paste. Add in the onion and stir until onion starts to soften. 
Add in the water and spices and stir to combine. Add in the canned tomatoes and vinegar. Simmer for 15 - 20 minutes, stirring every so often, until sauce is thickened. 

Use an immersion blender to process until smooth. (You can also place in a blender and process). Set aside until ribs are done. 

When ribs have finished boiling, brush with about half of the sauce (on both sides of the ribs) and place in fridge, covered, until ready to cook. (They should marinate for at least 4 hours, up to overnight.) 
After marinating, preheat the broiler. Line a cookie sheet with parchment paper and place ribs on it.
Brush the bottom of the ribs with a little more sauce and broil for about 5 minutes.
Remove from oven, flip over, and spread the remaining sauce on top of the ribs. 

Broil an additional 5 - 10 minutes, until sauce is heated through and you start to get blackened spots. Watch it carefully so it doesn't burn! 

Serve immediately!

I have made these several times now and the whole family (even those not doing keto) love them. 
I only managed to snap one photo of the ribs after separating them...
Sorry for the quality, it was with my phone!

So tender! They just fall right off the bone. 
I entered the recipe into MyFitnessPal and the nutritional counts per serving are as such: 291 calories, 4 carbs, 21 fat, 49 protein, 1 fiber, 3 sugar. (Recipe as written makes 4 servings)  So that's 3 grams of net carbs. If you are doing keto then these make a great addition to your food plan. If you are not doing keto, they still make a great addition to your meal plan. :) 


  1. These ribs look so saucy and inviting! And I like that your sauce has no added sugar, but a tang of vinegar and a dash of spice. Delicious!

    1. Thanks so much :) You don't even miss the sugar!

  2. The ribs look delicious! I'm intrigued that you marinate them for awhile after boiling. Think ribs will be on the menu soon!

    1. Weird, right? I've never done that before but it works great!

  3. My husband loves ribs so I make them quite often. These look so delicious and flavourful. And that sauce is a must try!

  4. Wow. These Keto BBQ Ribs look is a pure combination of taste, I love healthy food.

  5. These Keto BBQ Ribs look delicious, I just want to devour it off the screen! Thanks for sharing, Jo and Sue!