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Keto BBQ Ribs

By deiv3 on September 15, 2024

Ingredients:

For the Ribs:

2 racks of baby back ribs (about 4-5 lbs)
1 tbsp olive oil

For the Dry Rub:

1 tbsp smoked paprika
1 tbsp garlic powder
1 tbsp onion powder
1 tbsp chili powder
1 tbsp ground cumin
1 tsp salt
1 tsp black pepper
1 tsp mustard powder
1/2 tsp cayenne pepper (optional, for extra heat)

For the Keto BBQ Sauce:

1 cup sugar-free ketchup
1/4 cup apple cider vinegar
2 tbsp Worcestershire sauce (make sure it's sugar-free)
2 tbsp yellow mustard
2 tbsp powdered erythritol (or preferred keto sweetener)
1 tsp liquid smoke (optional for added smoky flavor)
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp onion powder
Salt and pepper to taste

Instructions:

Preheat the Oven or Prepare the Grill:
- If cooking in the oven, preheat it to 275°F (135°C). If grilling, prepare your grill for indirect cooking over low heat (around 250-275°F).
Prepare the Ribs:
- Remove the membrane from the back of the ribs for a more tender texture. Rub the olive oil evenly over both racks of ribs, ensuring they're well coated.
Make the Dry Rub:
- In a small bowl, combine the smoked paprika, garlic powder, onion powder, chili powder, cumin, salt, pepper, mustard powder, and cayenne pepper (if using). Generously rub the spice mixture all over both sides of the ribs, ensuring an even coating.
Cook the Ribs:
- If using the oven, place the ribs on a baking sheet lined with aluminum foil and cover them tightly with another layer of foil to keep them moist. If using a grill, place the ribs on the grill over indirect heat.
- Cook for 2.5 to 3 hours until the ribs are tender and the meat easily pulls away from the bone.
Make the Keto BBQ Sauce:
- While the ribs are cooking, prepare the sauce. In a medium saucepan, combine the sugar-free ketchup, apple cider vinegar, Worcestershire sauce, mustard, powdered erythritol, liquid smoke, smoked paprika, garlic powder, onion powder, and salt and pepper. Simmer on low heat for about 10-15 minutes, stirring occasionally, until the sauce thickens and the flavors meld together. Adjust sweetness and seasoning to taste.
Sauce the Ribs:
- After the ribs have cooked for 2.5-3 hours and are tender, remove them from the oven or grill. Brush a generous layer of keto BBQ sauce over the ribs. If you're using a grill, return the ribs to the grill over direct heat for about 10 minutes to allow the sauce to caramelize. If you're using the oven, set it to broil and place the ribs under the broiler for 5-7 minutes to achieve a nice caramelized glaze.
Serve and Enjoy:
- Let the ribs rest for about 5 minutes before slicing into them. Serve with extra BBQ sauce on the side.

Tips:

Low and Slow Cooking: Ribs cook best at low temperatures for long periods, which helps break down the connective tissue for that fall-off-the-bone texture.
Grill Option: For an even smokier flavor, you can cook the ribs on a smoker for 4-5 hours at 225°F using wood chips like hickory or mesquite.
Sweetness Level: Adjust the level of sweetness in your BBQ sauce by adding more or less erythritol depending on your preference.

These Keto BBQ Ribs are loaded with flavor and are sure to become a staple in your keto meal rotation. Enjoy the smoky, savory goodness without the carbs!