Dante Carrillo
The Ketogenic Diet is a low-carbohydrate method of eating. While ribs themselves are keto-friendly, the sauces and rubs that are typically used are often not. BBQ sauces, for example, are usually full of sugar. However, there are keto-friendly BBQ sauces and rubs without sugar available, or you can make your own. For example, you could replace sugar with powdered erythritol, or use a sugar-free dry rub with chilli powder and cayenne pepper.
| Characteristics | Values |
|---|---|
| Carbohydrates | 1.3g-7g |
| Protein | 33.2g-58g |
| Fat | 31g-46g |
| Fiber | 0.5g-2g |
| Sugar | 1g |
| Net Carbs | 5g |
| Cholesterol | 132mg |
| Sodium | 1929mg |
| Calories | 455kcal-706kcal |
| Can be cooked in | Slow cooker, Oven, Grill, Broiler |
| Time taken to cook | 1 hour 30 minutes-6 hours |
| Keto-friendly sauces | Sugar-free BBQ sauce, No Sugar Added Sweet Baby Ray's sauce, Hughes Sugar Free BBQ sauce |
| Keto-friendly rubs | Mustard, Salt, Black Pepper, Red Chilli Flakes, Erythritol, Powdered Erythritol, Sugar-free dry rub |
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What You'll Learn
Sugar-free BBQ sauce
If you're following a keto diet, you can still enjoy ribs, but it's important to be mindful of the sauce and rub you use. Many store-bought BBQ sauces are loaded with sugar, which can quickly add up and take you over your daily carb limit. However, there are plenty of keto-friendly alternatives that you can make at home.
One popular option is to use a sugar-free BBQ sauce, which can be easily made with everyday ingredients. Here is a simple recipe for a sugar-free BBQ sauce that you can make at home:
Ingredients:
- Tomato paste
- Water
- Brown sugar substitute or any sugar-free liquid sweetener (such as stevia)
- Salt
- Spices (such as garlic powder, smoked paprika, chipotle powder, or cayenne pepper)
- Optional: Apple cider vinegar, balsamic vinegar, or liquid smoke for extra flavour
Instructions:
- Whisk together the tomato paste, water, and sweetener until the sweetener dissolves.
- Add salt and your desired spices to taste.
- For a smokier flavour, add a dash of liquid smoke.
- Whisk or blend all the ingredients together until well combined.
- Store in the fridge for up to a week or freeze for later use.
This sugar-free BBQ sauce can be used as a delicious keto-friendly alternative on your ribs. You can brush it on before grilling or broiling, or wait until the ribs are cooked and then give them a generous coating. Remember to always check the nutritional information and adjust your macros accordingly. Enjoy!
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Dry rub ingredients
A dry rub is a blend of spices and herbs that is applied to ribs before cooking to add flavour and create a delicious crust. For keto ribs, it's important to use a sugar-free dry rub to keep the dish low-carb and keto-friendly. Here are some ideas for dry rub ingredients to elevate your keto ribs:
Spicy and Savory Dry Rub
This dry rub features a blend of spices that will give your keto ribs a nice kick:
- Mustard
- Salt
- Black pepper
- Red chilli flakes
Herbaceous Dry Rub
For a more herbaceous flavour profile, try this combination of herbs and spices:
- Paprika
- Garlic powder
- Onion powder
- Pepper
- Salt
- Parsley
- Brown sugar substitute (or another keto-friendly sweetener)
Smoky and Spicy Dry Rub
If you're looking for a smoky flavour with a touch of spice, try this dry rub:
- Chili powder
- Cayenne pepper
- Paprika
- Garlic powder
- Onion powder
Classic BBQ Dry Rub
For a classic BBQ flavour, a simple combination of spices can be very effective:
- Salt
- Pepper
- Paprika
- Brown sugar substitute (or another keto-friendly sweetener)
Remember, when creating a dry rub for keto ribs, it's important to avoid adding sugar. You can experiment with different combinations of herbs and spices to find your perfect flavour profile. Apply the dry rub generously to your ribs, massaging it into the meat, and then cook your ribs using your preferred method. Enjoy the mouth-watering, fall-off-the-bone keto ribs!
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Nutritional information
The Ketogenic Diet is a low-carbohydrate method of eating. Ribs can be eaten on a keto diet, but it is important to be mindful of the nutritional content of the sauce or rub used to flavour the ribs. BBQ sauces are typically high in sugar and carbohydrates, so it is recommended to use a sugar-free or low-carb alternative.
Some sugar-free sauce options include Hughes Sugar-Free BBQ Sauce, Chipotle Whisky BBQ Sauce by Swerve, and No Sugar Added Sweet Baby Ray's sauce. A sugar-free dry rub can also be used as a seasoning for ribs. One recipe suggests a mixture of mustard, salt, black pepper, and red chilli flakes. Another recipe recommends a rub containing chilli powder and cayenne pepper.
When preparing ribs, it is also important to consider the cooking method. Ribs can be baked in an oven, grilled, broiled, or cooked in a slow cooker. Baking and slow cooking are recommended methods for achieving tender ribs.
The nutritional content of keto-friendly ribs can vary depending on the specific ingredients and cooking methods used. One serving of keto ribs (approximately two ribs) may contain approximately 455 calories, 1.3 grams of carbohydrates, 33.2 grams of protein, 31 grams of fat, and 0.5 grams of fibre.
Another recipe for keto ribs provides the following nutritional information per serving: 706 calories, 7 grams of carbohydrates, 58 grams of protein, 46 grams of fat, 132 milligrams of cholesterol, 1929 milligrams of sodium, 2 grams of fibre, 1 gram of sugar, and 5 grams of net carbs.
It is important to note that the nutritional information provided may not include the sauce or rub used, and the values may vary depending on the specific ingredients and quantities used in preparation.
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Slow cooker method
Yes, you can eat ribs on a keto diet. Here is a slow cooker method for making keto-friendly ribs:
Ingredients:
- Ribs (baby back ribs are recommended)
- Brown sugar substitute (e.g. Lakanto)
- Sugar-free BBQ sauce
- Olive oil
- Chicken broth
- Spices for the dry rub (paprika, garlic powder, onion powder, pepper, salt, parsley, red chilli flakes, cayenne pepper, etc.)
Method:
- Prepare the ribs by removing the membrane from the back of the ribs. You can do this by slipping a knife between the meat and the membrane, then using a paper towel to grip and pull it off.
- Cut the ribs into halves or thirds so that they fit into your slow cooker.
- Make the dry rub by mixing your chosen spices together in a small bowl. You can also use a pre-made spice mix.
- Sprinkle the dry rub on both sides of the ribs and rub it into the meat.
- Allow the ribs to marinate for at least 4 hours, or ideally, overnight.
- Place the ribs in a lightly greased slow cooker.
- Optional: For extra flavour, heat some olive oil in a pan and brown the ribs for about 3 minutes on each side before placing them in the slow cooker.
- Cook the ribs on high for 4 hours or on low for 7-8 hours, until the meat is tender and pulls back from the bones.
- Remove the ribs from the slow cooker and place them on a baking sheet.
- Brush the ribs with sugar-free BBQ sauce and broil for 3-4 minutes, until the sauce begins to caramelize.
- Serve the ribs hot and enjoy!
You can also add other ingredients to the slow cooker, such as apple cider vinegar and liquid smoke, for additional flavour. Any leftover ribs can be stored in an airtight container in the fridge for up to 4-5 days.
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Grilling and broiling
Grilling Keto Ribs
To grill keto ribs, start by preparing a dry rub. Mix all your favourite keto-friendly spices in a small bowl, such as mustard, salt, black pepper, red chilli flakes, cayenne pepper, and chilli powder. You can also add erythritol as a sugar substitute to enhance the flavour. Generously apply this dry rub all over both sides of the ribs.
Next, preheat your grill to a medium-high heat setting. Place the ribs on the grill and cook them for around 6 to 8 minutes on each side. Keep a close eye on the ribs to prevent burning. You can brush your favourite keto BBQ sauce on the ribs before or after grilling, depending on your preference. Aim for a BBQ sauce that is sugar-free or has no added sugar to keep it keto-friendly.
Broiling Keto Ribs
Broiling is another excellent method for cooking keto ribs. Start by preparing the ribs with a dry rub, as mentioned above, and preheat your oven to 425°F. Place the ribs in a large roasting pan, cutting them in half if necessary to make them fit. Bake the ribs for about 1 hour and 30 minutes, or until the meat is very tender. Check occasionally to ensure that the water hasn't evaporated, as this can burn your ribs.
After baking, remove the ribs from the oven and preheat your broiler. Carefully transfer the ribs to a baking sheet. Brush the ribs generously with your chosen sugar-free BBQ sauce. Place the baking sheet under the broiler for about 5 to 8 minutes, keeping a close watch to prevent burning. The broiler will thicken and caramelize the sauce, adding a delicious flavour to your keto ribs.
Both grilling and broiling are fantastic ways to cook keto ribs, allowing you to enjoy a tasty and crispy texture while adhering to your keto diet. Remember to be mindful of the sugar content in your ingredients and choose keto-friendly alternatives to stay on track with your dietary goals.
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Frequently asked questions
Yes, you can eat ribs on keto.
You can eat pork ribs or beef ribs on keto.
You can make your own sugar-free BBQ sauce or use a store-bought keto-friendly option.
You can make a dry rub with spices such as chilli powder and cayenne pepper.
Here is a simple recipe for keto ribs:
- Preheat the oven to 425°F.
- Mix all the ingredients for the dry rub in a small bowl.
- Rub the mixture all over both sides of the ribs.
- Place the ribs in a large roasting pan and bake for 1 hour and 30 minutes.
- Check occasionally to ensure the water has not evaporated, as this can burn the ribs.
- Preheat a grill or broiler.
- Grill or broil the ribs for 6 to 8 minutes, watching carefully to avoid burning them.
- Brush the BBQ sauce on the ribs before or after grilling, according to your preference.
