Per serving:550 calories, 40 g protein, 2 g carbohydrates, 60 g fat
Ingredients
1 rack of pork ribs
For dry rub:
1 Tbsp cumin
1 Tbsp smoked paprika
1 Tbsp garlic powder
1 Tbsp chili powder
1 Tbsp salt
1 Tbsp xylitol
Directions:
Preheat oven to 250 degrees F (121 degrees C).
Mix cumin, smoked paprika, garlic powder, chili powder, salt, and xylitol in a small bowl until well combined.
Place ribs on a large sheet of aluminum foil and generously coat with dry rub mixture on both sides.
Wrap ribs tightly in aluminum foil so no steam can escape.
Put wrapped ribs on a baking sheet and cook in preheated oven for five to six hours.
Once cooked, remove ribs from aluminum foil and place them on baking tray.
Increase oven temperature to 400 degrees F (204 degrees C).
Cook ribs for an additional seven to eight minutes or until outside is crispy. Be careful not to overcook ribs.
Remove from oven and let cool for a few minutes before serving.
Recipe tips:
Slow-cook the ribs using a slow cooker for maximum tenderness.
You can use baby back ribs, St. Louis ribs, or spare ribs for this recipe.
For extra flavor, baste the ribs with sugar-free BBQ sauce before cooking.
Add apple cider vinegar to tenderize the meat and add a tangy flavor.
Include onion powder, ground ginger, or red pepper flakes in the dry rub for a unique taste.
To complement this dish, prepare homemade keto BBQ sauce using sugar alternatives such as erythritol or stevia.
Need help deciding what to cook for your next gathering with friends or family? Try making these deliciously tender keto ribs with a homemade dry rub!
Slow-cooked to perfection in the oven, this dish promises a melt-in-your-mouth experience without interrupting ketosis.
Why you’ll love this keto-friendly recipe
Nothing beats a good rack of ribs, and this recipe won’t disappoint.
Made with a flavorful homemade dry rub, these ribs are packed with delicious flavors and aromas that will have your taste buds dancing.
Pork ribs are rich in healthy fats and a great source of protein, and regularly eating pork may help promote a healthy body weight.
Research published in Nutrients explored the effects of regular pork consumption on cardiovascular health in overweight individuals.
The study revealed that those who consumed pork experienced notable declines in weight, body mass index (BMI), waist size, percentage of body fat, overall fat mass, and abdominal fat compared to those eating little to no pork.
These findings suggest that incorporating lean pork into the diet can positively affect body composition.
What's more, this recipe can be adapted to your preferences as you can adjust the amount of spice in the dry rub.
Include more chili powder or cayenne pepper if you enjoy extra spicy ribs. If you prefer a milder taste, use less spice and add homemade maple syrup for a touch of sweetness.
Is red meat bad for you?
There has been a lot of debate surrounding the consumption of red meat and its potential health effects.
Research published in Foods found that when red meat is part of a nutritious diet, it offers essential nutrients and high-quality protein.
The study also discovered a correlation between processed meats and an increased risk of cardiovascular diseases (CVD), cancer, and dementia.
Therefore, it's crucial to select superior grass-fed, organic meats and reduce consumption of processed meats loaded with nitrates, artificial sweeteners, and preservatives. These additives are associated with inflammation, weight gain, and various chronic diseases.
"Grass-fed red meat contains high amounts of B vitamins, vitamin D, and iron, as well as collagen needed to maintain bone and joint health," says Dr. Berg.
What’s dry rub?
A dry rub is a mixture of herbs, spices, dried seasoning, and other flavorings that are massaged onto meat before cooking.
It's an easy way to add delicious flavoring to your protein without using sugary marinades or BBQ sauces.
Dry rubs can contain a wide variety of ingredients. This keto ribs recipe uses cumin, smoked paprika, garlic powder, chili powder, salt, and xylitol.
Xylitol is an alternative sweetener commonly used in keto recipes as it won’t significantly raise blood sugar levels, making it an excellent brown sugar substitute.
What to serve with keto ribs
Plenty of side dishes pair wonderfully with these succulent keto ribs. Here are a few suggestions to complete your meal.
Keto mac and cheese
For a classic comfort food, serve these ribs with a low-carb mac and cheese made with cauliflower instead of pasta.
It's creamy, cheesy, and low in net carbs, making it the perfect complement to these keto ribs.
Keto egg salad
Egg salad is a delectable and refreshing dish that contrasts the hearty flavors of ribs.
This keto egg salad blends boiled eggs, mayonnaise, Dijon mustard, and green onions to create a satisfying side dish.
Eggs are rich in potassium, calcium, and vitamin D, which are crucial for maintaining bone health, making them a nutritious addition to your meal.
Pulled pork fried egg slaw
Pulled pork is a popular barbecue dish that pairs well with many low-carb meals.
Pair these ribs with keto collard greens cooked with savory bacon, onion, and bone broth for a nutrient-dense option.
Collard greens are rich in vitamins C, K, folate, and minerals, including calcium and potassium, that help support a healthy immune system and strong bones.
Low-carb onion rings
If you're craving something crispy, serve your ribs with a side of onion rings.
This dish is an excellent replacement for traditional deep-fried versions. These low-carb onion rings are made with coconut flour and pork rinds, providing a traditional crunchy texture while keeping the carb count low.
This delightful dish features crisp romaine lettuce, succulent grilled chicken, rich Parmesan cheese, and a zesty vinaigrette dressing.
The combination of cheese and chicken elevates the protein content, while the salad greens provide essential nutrients and fiber that support gut health.
Storage and reheating tips
If you have any leftover ribs, store them in an airtight container or bag in the fridge for up to four days.
To properly reheat the ribs, arrange them on a foil-lined baking sheet and bake at 350 degrees F (177 degrees C) for 10 to 15 minutes until thoroughly heated.
Be sure to check the meat's internal temperature to ensure it has reached at least 165 degrees F (74 degrees C) before serving to avoid any foodborne illnesses.
Alternatively, reheat the ribs in a skillet for five to ten minutes over medium heat.
Key takeaways
These keto ribs are made with a flavorful dry rub that uses cumin, smoked paprika, garlic powder, and xylitol.
This recipe pairs perfectly with keto mac and cheese, low-carb egg salad, and pulled pork fried egg slaw.
FAQ
1. Can I eat ribs on keto?
Yes, these ribs are ideal for a keto diet as they are made with a low-carb dry rub free from sugar, syrups, or artificial ingredients. Remember to choose grass-fed, organic meats to avoid any potential health risks associated with processed meats.
2. Are ribs high in carbs?
Pork ribs are naturally low in carbs. However, many rib recipes call for high-carb marinades or sauces that can interfere with ketosis.
This recipe uses a low-carb dry rub. However, if you plan to use a store-bought barbecue sauce, check the nutrition label and avoid high-carb options.
3. Do dry rub ribs have carbs?
Dry rubs typically contain minimal carbs, especially when they’re made with herbs and spices. To ensure you're getting the best ingredients, create your own dry rub at home instead of relying on pre-made mixes that often contain sugars or artificial ingredients that can disrupt ketosis.
