These keto baby back ribs may just be the best ribs you will have ever eaten! They fall off the bone without being overcooked and falling apart, have a nice bark (or crust), and are loaded with flavor!
With a smokey sweet dry rub and finished with a delicious keto bbq sauce, these are the ultimate keto baby back ribs!
Whether slow-roasted in the oven or smoked, these are sure to be the best ribs you've ever eaten!
Watch the YouTube video!
See how easy this recipe is to make on my YouTube channel! Watch the full video here: YouTube Baby Back Ribs Video
Keto bbq sauce
The main difference between traditional ribs and keto ribs is the bbq sauce. Traditional bbq sauce is full of carbs and sugar. However, these are made keto by using a keto-friendly bbq sauce.
I've tried every keto bbq sauce out there, and my favorite by far is this Keto bbq Sauce from All Day I Dream About Food! It's easy to make and tastes just like the kind I grew up on.
It's not overly tomato-y and has a deep, rich, sweet taste. No one will ever know the ribs are low-carb!
UPDATE- I recently discovered Baby Ray's Sugar-Free BBQ Sauce and it's AMAZING!!! It's the only store-bought keto bbq I recommend because it doesn't have a weird sugar-free aftertaste.
Frequently asked questions
No, you don't! You can substitute St. Louis Style Ribs or Spare Ribs. However, they are a bit larger so you will need to cook them a bit longer. Country Style Ribs are totally different, so I wouldn't recommend using them for this recipe.
The mustard is used to form a type of "glue" for the spices and to help them dissolve into the meat. However, most of the mustard flavor cooks off. Because of this, I just use water. Water works just as well as mustard to dissolve and bind the spices to the meat. Then for the mustard flavor, I simply add dried mustard to my spice rub. However, if you want to use yellow mustard instead - feel free!
The 3-2-1 method is a popular method that refers to smoking the ribs for 3 hours directly on the grill, 2 hours wrapped in foil with liquid, then another 1 hour unwrapped and covered in BBQ Sauce. However, if you don't do it exactly perfect, this method can soften the bark and remove a lot of the rub. Even when done right, I can barely taste a difference, which is why I prefer not to use it. Plus, this method adds an extra hour or two of cooking time.
The dry rub
Great ribs require a great rub recipe! The rub below helps develop a deep, rich taste and tenderizes the meat. Let's go through the ingredients:
- Ground Mustard - a rich tangy flavor that perfectly compliments the meat
- Garlic & Powder - rich, roasted, and slightly sweet depth of flavor
- Chipotle Chili Powder - mild, smokey heat
- Salt & Pepper - salt enhances the flavor and tenderizes the meat, pepper adds more smokiness and heat
- Smoked Paprika - smokey goodness
- Keto Brown Sweetener (optional) - caramelized, molasses-like sweetness
Easy Instructions
Start by removing the membrane from the back of the ribs. The membrane will make the ribs hard to chew and keep out flavor and bbq sauce. So removing the membrane with ensure fall-off-the-bone, flavorful ribs!
To remove the membrane, you can slide a knife under it, work it loose with your fingers, then pull to remove it. Sometimes it's easier to remove if you grip the membrane with a paper towel as you remove it.
Then, rub the ribs with water and the dry rub.
Wrap them tightly in foil and let them rest in the fridge for 1 to 2 hours to allow time for the salt to absorb into the meat.
The salt will help amplify the flavor, retain moisture, and form a nice bark (or crust) on top if you're using the smoker version.
Cooking in a smoker
Preheat your smoker to 225 degrees according to the manufacturer's directions.
I've found that 225 degrees is the perfect temperature to create ultra moist and tender ribs. Once preheated, unwrap the ribs and place in the smoker meat side up.
In a squirt bottle or small bowl, combine apple cider vinegar, Tablespoon Worchestershire sauce, and some melted butter, non-dairy butter, or ghee. Set aside
Cook for 3 to 5 hours, basting or spritzing every hour or so with the apple cider vinegar mixture. When doing this, be sure not to leave the lid open too long!
Then, brush on some BBQ sauce and place back in the smoker for 15 to 30 minutes. Be careful not to keep them in too long or the sauce may burn.
Allow the meat to rest about 10 minutes, then slice between the bones and serve!
You may notice a pink layer just under the crust. Don't panic, this does not mean the ribs are undercooked!
It's what's called a 'smoke ring' and is a chemical reaction when meat cooks at low temperatures. If you want an in-depth look at exactly what a smoke ring is, here's a great article: Mythbusting The Smoke Ring.
Cooking in the oven
Preheat your oven to 225 degrees. I've found that this is the magic temperature to create super tender and moist ribs.
Transfer the ribs to a baking sheet, leaving them tightly wrapped.
Allow them to bake meat side up for 3 to 5 hours, or until done.
Once done, unwrap the foil and brush the ribs with the keto bbq sauce. Turn the oven to broil, and broil them for 5 to 10 minutes, or until nicely caramelized. Watch them carefully so they don't burn!
Allow to rest for around 10 minutes, then slice between the bones and serve!
*Note- While I believe 225 degrees produces the best texture, they can also be baked at 275 degrees for around 2 -3 hours and they will still be really delicious!
Or make them in the slow cooker using this Slow Cooker Ribs recipe from One Lovely Life!
How do I know when my ribs are done?
Using a meat thermometer isn't very accurate when making ribs because there is so much bone and the meat is thin.
To check for doneness, I like to do the bend test. To do this, pick up the slab (unwrap them in they're in the oven) with tongs and if the top easily cracks, the ribs are done!
Once they're done, add some keto bbq sauce and place them back in the oven or smoker until the sauce is caramelized.
Sides
Here are some of my favorite sides to serve with these ribs:
Have you tried these Keto Baby Back Ribs? Let me know what you think in the comments below!
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📖 Recipe
Keto Baby Back Ribs {Smoker Or Oven}
Ingredients
- 4 lb Rack Pork Baby Back Ribs - see notes below for substitutions
- 1 cup Sugar-Free BBQ Sauce
- ½ cup Apple Cider Vinegar - for smoker version only
- ¼ tablespoon Worchestershire Sauce - for smoker version only
- 2 tablespoon Butter, Non-Dairy Butter, Or Ghee - melted, for smoker version only
Spice Rub:
- 1 ½ tsp. Ground Mustard
- 1 tsp. Garlic Powder
- ½ tsp. Onion Powder
- 1 tsp. Chipotle Chili Powder
- ½ tsp. Smoked Paprika
- 1 tsp. Coarse Or Kosher Salt - ¼ teaspoon per pound (if using fine salt, reduce by half)
- ¼ tsp. Ground Pepper
- ¼ cup Keto Brown Sweetener - optional (use coconut palm sugar for Paleo)
Instructions
- In a small bowl, combine all of the spice rub ingredients. Set aside.
- Remove the ribs from the packaging. Then, remove the membrane, or silver skin, off the back of the ribs. If needed, pat the meat dry so the ribs aren't too slippery when removing the membrane. To remove the membrane, you can slide a knife under it, work it loose with your fingers, then pull to remove it. Sometimes it's easier to remove if you grip the membrane with a paper towel as you remove it.
- Coat the meat with a thin layer of water. Then, cover the ribs with the rub. Wrap tightly in foil and place in the fridge for 1 to 2 hours.
Oven Instructions:
- Preheat the oven to 225 degrees. Line a baking sheet with foil (for easy cleanup) and place the foil-wrapped ribs, meat side up, on the baking sheet. *Note- While I believe 225 degrees produces the best texture, they can also be baked at 275 degrees for around 2 to 3 hours and they will still be really delicious and tender!
- Once the oven is preheated, transfer the ribs to the oven, leaving them tightly wrapped. Bake for 3 to 5 hours. To check for doneness: Unwrap the ribs, then pick up the center of the slab with tongs. If the top easily cracks, the ribs are done! The more they crack, the more tender they will be. However, I don't recommend cooking them so long that they break apart when you pick them up.
- Once the ribs are done, brush with about half of the bbq sauce. Turn the oven to broil, and broil for 5 to 10 minutes, or until bbq sauce is nicely caramelized. Watch it carefully so it doesn't burn!
- Allow meat to rest 10 to 15 minutes, then cut between the bones and serve with extra bbq sauce.
Smoker Instructions:
- In a squirt bottle or small bowl, combine the apple cider vinegar, Worchestershire sauce, and butter. Set aside. *Note- Be sure all the ingredients are room temperature, otherwise, the butter may get cold and harden.
- Preheat the smoker to 225 degrees according to the manufacturer's directions. Once preheated, remove the foil and place meat side up in the smoker. Close the lid and smoke for 3 to 5 hours, basting or spritzing every hour or so with the apple cider vinegar mixture. When doing this, be sure not to leave the door open too long! To check for doneness: Pick up the center of the slab with tongs. If the top easily cracks, the ribs are done! The more they crack, the more tender they will be. However, I don't recommend cooking them so long that they break apart when you pick them up.
- Once the ribs are done, brush with about half of the bbq sauce. Return the ribs to the smoker and smoke an additional 15 to 30 minutes, or until the bbq sauce is nicely caramelized. Watch it carefully so it doesn't burn!
- Allow meat to rest 10 to 15 minutes, then cut between the bones and serve with extra bbq sauce.
Add Your Own Notes
Video
Notes
- See how easy this recipe is to make on my YouTube channel! Watch the full video here: YouTube Baby Back Ribs Video
- Nutrition info uses ½ of the bbq sauce and includes the brown sweetener.
- Unlike the smoked version, there will not be as much bark (or crust) on the oven-baked version.
- You can substitute St. Louis Style Ribs or Spare Ribs. However, they are a bit larger so you will need to cook them for 5 to 7 hours. Country Style Ribs are totally different, so I wouldn't recommend using them for this recipe.
- You may notice a pink layer just under the crust. Don't panic, this does not mean the ribs are undercooked! It's what's called a 'smoke ring' and is a chemical reaction when meat cooks at low temperatures.
- Why don't you use mustard? Mustard is used to form a type of "glue" for the spices and to help them dissolve into the meat. However, most of the mustard flavor cooks off. Because of this, I just use water. Water works just as well as mustard to dissolve and bind the spices to the meat. Then for the mustard flavor, I simply add dried mustard to my spice rub. However, if you want to use a thin layer of yellow mustard instead - feel free!
- Why don't you use the 3-2-1 method when smoking? The 3-2-1 method is a popular method that refers to smoking the ribs for 3 hours directly on the grill, 2 hours wrapped in foil with liquid, then another 1 hour unwrapped and covered in BBQ Sauce. However, if you don't do it exactly perfectly, this method can soften the bark and remove a lot of the rub. Even when done right, I can barely taste a difference, which is why I prefer not to use it. Plus, this method adds an extra hour or two of cooking time.
- Can I cook the ribs right after adding the rub and skipping letting it rest in the fridge? While you can skip this step, I don't recommend it. This step allows the salt to absorb into the meat, which will help amplify the flavor, retain moisture, and form a nice bark (or crust) on top if you're using the smoker version.
Nutrition
NET CARBS = Total Carbs - Fiber - Allulose - Xylitol
Nutritional information is approximate and may vary. Sugar alcohols, xylitol, and allulose are included in the total carbs and fiber.
Looking for more information on the keto diet? Check out my
Patricia says
You say you use water instead of mustard to make the spices stick to the ribs, then you never mention in the directions to use water. You say to pat dry, then add the spice rub.
Confused.
Cassidy Stauffer says
Oh my goodness, I am SO SO sorry! This is was just a mistake, I don't know what I was thinking!
Yes, you should definitely add a coat of water before the rub so it sticks to the meat, I just forgot to add it to the recipe card!
And I will clarify the part about patting the meat dry. Again, I'm so so sorry and I fixed the recipe.
Thanks so much for bringing this to my attention!
XO,
Cassidy