These Keto BBQ ribs are deliciously tender, smoky, and deeply satisfying. You don’t need a grill, a smoker, or any expensive equipment to make these ribs. Just an oven, a sheet of foil, some seasonings, and a batch of our Keto BBQ Sauce. One rack feeds two people, and the most of the real work happens in the first fifteen minutes.
Why This Recipe Works
Traditional BBQ rib dry rubs are built on brown sugar, which sweetens the crust and caramelizes into a dark crust. Take it out and you risk your ribs tasting more like seasoned pork than barbecue.
To avoid this, we replace the brown sugar with a monk fruit and erythritol blend and use smoked paprika and liquid smoke to give that smoky BBQ flavor we all know and love. Wrapping our ribs in foil and cooking them at a low temperature turns the pan into a small steam oven, turning our ribs incredibly tender and juicy as they cook.
The trick that ties it all together comes at the end. A sugar-free BBQ sauce cannot caramelize into a glaze, so we whisk a spoonful of the rendered pork drippings into our sauce, taking the shine and smooth texture from the fat of the ribs themselves instead.
How We Make These Keto BBQ Ribs
We start the night before, because the rub needs time to fully soak into the meat. On the bone side of the rack is a sheet of white connective tissue called silver skin. It’s important to peel it off first, as it will make your meat tough, chewy, and prevents your seasoning from soaking into the meat. Some racks arrive with it already removed, in which case you won’t have to worry about it..
The rub goes on in two parts. Most of it is sweetened and rubbed onto the rack as a dry brine, which sits overnight. One tablespoon is held back unsweetened for the end. The dry brine is absolutely key for this recipe. After you rub it onto the surface of the meat, the salt pulls moisture to the surface, dissolves into it, then is carried deep back into the meat. Let it sit for at least four hours, but at around 12 hours is where this recipe is at its best. Feel free to leave it for up to about 24 hours though.
The rack then goes into a sealed foil packet at 275°F for about three hours. Ribs start out as one of the tougher cuts of pork, but cooking them low and slow gradually allows all that tough collagen to melt away, giving a properly-cooked rack of ribs their iconic tenderness. Cook them hotter and the meat dries out before it gets the chance to become tender.
The last twelve minutes are when they turn into the BBQ ribs we all know and love. The dry rub we saved goes on to give the ribs a bit more pep for the final round in the oven. After that, the sauce goes on top. Expect the sauce to set rather than darken, and take them out of the oven when the surface turns from wet to tacky. After they’re out of the oven, ten minutes of rest for your ribs should allow you to slice cleanly between them before serving.
How to Tell if your Keto BBQ Ribs are Ready
Since we’re cooking our ribs long past the safe temperature to eat them, we don’t need a thermometer to judge whether our ribs are ready. If they’re ready, the first thing you’ll notice is the tips of the bones sticking out between 1/4th to 1/2 an inch from the meat.
To get an even better feel for whether they’re done, lift the rack with tongs about a third of the way along (See our step by step instructions for a picture of what to expect here!). They should bow deeply and crack across the surface. Still stiff means more time, and snapping clean in two or tearing means you have gone past sliceable. (Don’t worry in this case! They will still be absolutely delicious. Fall off the bone tender is actually how I and my family prefer our ribs)
Frequently Asked Questions
What kind of ribs should I buy?
This recipe is written for baby back ribs, which weigh about 2 to 2.5 lbs a rack. St. Louis cut spare ribs are fattier and generally larger than the baby back ribs we used in this recipe. A St. Louis-style rack runs 2.5 to 3.5 lbs, needs 1 1/2 times the rub, and takes roughly another hour in the foil packet. It also feeds closer to three than two. Whichever you buy, make sure to avoid anything sold pre-seasoned or pre-sauced, since it is almost always sugar-based.
Why is my rub wet and pasty after resting overnight?
If it looks damp, that’s a good sign. It means your dry brine is working as intended. The salt has pulled moisture to the surface and dissolved into it, and all of it goes into the foil with the ribs.
Why are my keto BBQ ribs still tough or stiff?
They almost certainly just need more time. You can’t rush perfection and thicker racks can take a bit longer. Seal the foil back up, give them another 20 to 30 minutes, and try again. The other likely culprit is a torn packet, which lets the steam escape and allows the ribs to dry out..
What sweetener should I use?
For these Keto BBQ ribs, I used Lakanto Brown, the same monk fruit and erythritol blend as our keto BBQ sauce, which measures 1:1 with sugar. Any 1:1 brown sugar substitute should work for this recipe, though!
Can I cook two racks at once?
Yes. Wrap each rack in its own foil packet so each one gets its own steam, and add about 15 minutes for the extra cold mass in the oven. One batch of the barbecue sauce covers two racks, with lots left over to sauce your ribs as they’re served.
Can I finish these on the grill instead?
You can, and it’s a great option if you’re hoping to enjoy a nice summer evening while cooking your meal. Do the wrapped stage in the oven, then sauce it and move the rack to indirect medium heat. Close the lid and give it 10 to 12 minutes. Do keep it off direct flame, as the low carb BBQ sauce can go from glazed to burnt fast.
What should I serve with these Keto BBQ Ribs?
There are a plethora of good options for you to make as a side for this dinner. If you’re looking to stick with the traditional BBQ flavors while adding some fun texture contrast, this Air Fryer Okra from My Montana Kitchen will give you a crunchy twist on a traditional southern side. Alternatively, our Easy Roasted Leek and Asparagus Salad will make for a flavorful and refreshing addition to your barbecue.
Keto BBQ Ribs (Low Carb | Sugar Free)
These Keto BBQ ribs are incredibly rich, delightfully tender, and will satisfy all your BBQ cravings without any of the added sugar.
Ingredients
Dry Rub
- 2 tbsp smoked paprika
- 1 1/2 tsp fine sea salt
- 1 1/2 tsp coarsely ground black pepper
- 1 1/2 tsp garlic powder
- 1 tsp onion powder
- 1 tsp cumin
- 1/2 tsp cayenne pepper
- 1 tbsp Lakanto brown monk fruit/erythritol blend
Ribs
- 1 rack baby back ribs about 2 to 2.5 lbs, membrane removed
- 1 tsp yellow mustard
- 2 tbsp water
- 1 tbsp apple cider vinegar
- 1/4 tsp liquid smoke
- 1/2 cup Sugar-Free Keto BBQ Sauce
Instructions
The Dry Rub
The night before you plan to cook your ribs, pat the rack dry, then remove the membrane from the bone side. Slide a butter knife under it on one side, grip the flap with a paper towel, gently pulling until you have separated all the silver skin from the rack.
Whisk together all of the dry rub ingredients except the sweetener. Set aside 1 tablespoon of the unsweetened rub for step 8, then stir the sweetener into the rest.
Rub the yellow mustard over the rack, then sprinkle and rub the sweetened rub into all sides, bone side included. Refrigerate uncovered on a plate for at least 4 hours, ideally around 12. Do not let them marinate for more than 24 hours or it can start to taste more like a cured ham.
Cooking your Ribs
After your ribs have had time to fully marinate, heat the oven to 275°F and remove your ribs from the fridge. The rub should look damp and pasty.
Set the rack bone side down on a large sheet of heavy duty foil. Spoon the water, vinegar, and liquid smoke around edges of the packet rather than over the ribs to avoid washing off the rub. Fold into a sealed packet with a small amount of space above the meat, then set it on a rimmed baking sheet.
Bake for 2 hours 15 minutes, then remove to test doneness. The ribs should bow deeply when lifted from 1/3rd of the way along the rack. The meat should have pulled back roughly 1/4 - 1/2 inch from the bone ends. If not, reseal your foil and give it another 20 to 30 minutes.
Remove the ribs from the oven, then increase the temperature to 425°F. Open the foil, spoon out 1 tablespoon of the drippings, and whisk them into 1/3 cup of the barbecue sauce until smooth and glossy.
Move the rack to a clean sheet of foil. Sprinkle the unsweetened dry rub you saved over the ribs, then brush the sauce over the top and sides.
Return to the oven uncovered for about 12 minutes, until the sauce is tacky rather than wet. For extra color, broil 2 to 3 minutes with the rack at least 6 inches from the element, watching it the whole time.
Rest the ribs 10 minutes, then slice between the bones. Serve with the remaining sauce.
Recipe Notes
Please note that because nutrition facts can vary widely between different keto BBQ sauces, they are not included in the nutrition facts for this recipe. If you are using our Keto BBQ Sauce, it will add 112 calories per serving and 8 net carbs per serving.
