Jeffrey Salazar
Ribs are a popular food choice for those on the keto diet, but it is important to be mindful of the sauce or rub used, as these often contain sugar. BBQ sauces, for example, are typically high in sugar, so keto dieters may opt for sugar-free alternatives. Similarly, dry rubs often include sugar to form a crust and enhance the texture of the ribs, but sugar-free options are available. Ultimately, it is a matter of whether the amount of sugar in the sauce or rub fits within an individual's daily macronutrient goals.
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What You'll Learn
Sugar-free BBQ sauce
Ribs are allowed on a keto diet, but the sauce or rub used is important to consider. Many store-bought BBQ sauces are loaded with sugar, so a keto dieter may want to opt for a sugar-free alternative.
A sugar-free BBQ sauce can be made with a few simple ingredients and no cooking. Here is a recipe for a keto-friendly BBQ sauce:
In a medium bowl, whisk together tomato paste, balsamic vinegar, salt, pepper, garlic powder, smoked paprika, and a sugar-free sweetener. You can use any sugar-free liquid sweetener or the equivalent in stevia. Whisk until well-blended. You can use the sauce immediately, but it is recommended to let it sit for an hour to allow the flavours to meld. This sauce can be stored in the fridge for up to a week or frozen for several months.
For a more complex flavour, you can sauté onion and garlic in avocado oil before adding the remaining ingredients and simmering until thickened. You can also add a small amount of liquid smoke to give the sauce a smoky flavour.
This sugar-free BBQ sauce can be used as a marinade or brushed on ribs before or after grilling. It is a great way to add flavour to ribs while staying within the keto diet guidelines.
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Sugar-free dry rub
The keto diet is a low-carbohydrate method of eating that can help with a variety of health issues. Ribs are a great option for keto, but the sauce or rub used can make or break their keto-friendliness. Sugar is often used in rubs to form a crust and enhance flavour, but it can be replaced with sweeteners or spices.
A sugar-free dry rub can be made with a variety of spices, and it is incredibly easy to make. Basic ingredients include salt, pepper, onion powder, garlic powder, paprika, cayenne, mustard, rosemary, and chilli powder. Some recipes suggest using a brown and white sweetener for flavour and to caramelise the meat. Other ingredients that can be used are cumin, fennel seed, and ground ginger. The dry rub can be applied liberally to ribs and other meats before grilling, broiling, baking, or slow cooking.
One recipe suggests salting the meat the night before and then applying a mixture of 60g granulated garlic, 60g granulated onion, 30g paprika, 30g medium-grind black pepper, 10g cumin, 10g fennel seed, and 0-40g chilli powder the next morning. The ribs can then be grilled or broiled for 6 to 8 minutes after baking for 1.5 hours at 425°F.
Another recipe suggests using yellow mustard as a "glue" to make the rub stick and then cooking the ribs on a grill, in an oven, or in an Instant Pot. The same rub can also be used on chicken, prawns, burgers, and even a roast dinner.
A sugar-free dry rub can also be paired with a sugar-free BBQ sauce. One recipe for a sugar-free BBQ sauce involves simply mixing the ingredients and slathering them on the ribs before or after grilling or broiling.
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Nutritional information
The ketogenic diet is a low-carbohydrate method of eating. While ribs themselves are keto-friendly, the sauces and rubs used in preparation may not be. BBQ sauces are typically full of sugar, so it is important to seek out sugar-free alternatives. Sugar-free BBQ sauces are available in stores and can also be made at home. For example, a Chipotle Whisky BBQ Sauce can be created by mixing ingredients and applying them to the ribs before grilling or broiling.
Some rib recipes recommend a dry rub, which can be made without sugar. For example, a rub made with chilli powder and cayenne pepper can be applied to the ribs before cooking. Another recipe recommends a dry rub with powdered erythritol.
Keto-friendly Asian Pork Ribs can be made by boiling ribs with salt, star anise, and Szechuan peppercorns. After boiling, the ribs are stir-fried with minced garlic and ginger, and then coated with tamari sauce or coconut aminos.
Some nutritional information for keto ribs is available. For example, a serving of two ribs may contain 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 slow cooker keto ribs provides different nutritional information: a serving contains 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.
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Slow cooker keto ribs
Ingredients
- Ribs (baby back ribs are a good option)
- Dry rub (paprika, garlic powder, onion powder, pepper, salt, parsley, and a brown sugar substitute)
- Sugar-free BBQ sauce
- Olive oil
- Apple cider vinegar
- Chicken broth
Instructions
- Prepare the ribs by removing the membrane from the back. Cut the ribs into halves or thirds so they fit in your slow cooker.
- Make the dry rub by mixing the spices and sugar substitute in a bowl. Sprinkle the dry rub on the ribs and use your hands to rub it into the meat.
- Allow the ribs to marinate for at least 4 hours, or ideally, overnight.
- Heat some olive oil in a 4-6 quart slow cooker. Drizzle olive oil in the pot and brown the ribs for about 3 minutes per side.
- Add chicken broth to the slow cooker. Place the ribs in the slow cooker and cook on high for 3-4 hours or on low for 7-8 hours.
- Once the ribs are tender, remove them from the slow cooker and place them on a baking sheet.
- Brush the ribs with sugar-free BBQ sauce. Broil for 3-4 minutes until the sauce begins to caramelize.
- Serve the keto ribs hot and enjoy their delicious, sticky, and saucy flavor!
Tips
- You can use a 360 Cookware Slow Cooker Base to brown and slow cook the meat in the same pan, requiring less liquid.
- If you like crispy ribs, you can broil them for a few minutes after brushing with BBQ sauce.
- Leftover ribs can be stored in an airtight container in the fridge for 3-5 days.
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Keto-friendly Asian pork ribs
Yes, you can eat ribs on keto! The key is to avoid sugary sauces and rubs, and instead opt for keto-friendly alternatives.
Now, let's talk about how to make Keto-friendly Asian pork ribs. This recipe is super tender and flavourful, and it doesn't require a grill. Here's what you need to do:
First, prepare the ribs by chopping them into 2-inch pieces. You can buy pre-chopped ribs from your local Chinese grocery store. Soak the ribs in cold water for 30 minutes to 1 hour to remove any blood. Rinse and pat them dry with paper towels. This will minimise any sizzling when you start cooking.
Now, prepare the aromatics. Mince some garlic and ginger, and slice some spring onions (optional). You can also add some Chinese five spice for an extra kick.
Next, take a large pot and add avocado oil, the minced garlic, ginger, and spring onions (if using). Fry these ingredients on medium-high heat until fragrant. Then, add the ribs and stir-fry until they are golden brown.
It's time to add the sauce! Pour in some tamari sauce or coconut aminos, and season with salt and pepper to taste. Stir-fry the ribs on high heat until they are well-coated with the sauce. You can also add some red chilli paste for an extra kick.
Finally, garnish with spring onions and sesame seeds (optional). Serve with a keto-friendly dipping sauce on the side, such as a sugar-free BBQ sauce.
There you have it—a delicious and tender keto-friendly Asian pork rib recipe that you can enjoy any time of the year.
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Frequently asked questions
Yes, you can eat ribs on keto.
You can use a keto-friendly BBQ sauce without sugar. Some options include Chipotle Whisky BBQ Sauce, Sweet Baby Ray's sugar-free BBQ sauce, or a sugar-free dry rub.
You can make a keto-friendly dry rub by mixing ingredients such as chili powder and cayenne pepper. You can also replace sugar with powdered erythritol.
While you can use a rub with sugar, it is not recommended as it can affect your health and nutrition. Sugar can also lead to sweet cravings.
Boil the ribs with salt, star anise, and Szechuan peppercorns for 45 minutes. Stir-fry the ribs with minced garlic, ginger, tamari sauce or coconut aminos, and season with salt and pepper.
