When it comes to the keto diet, few dishes are as mouth-watering as tender, fall-off-the-bone BBQ ribs. Traditional BBQ recipes, however, often come loaded with sugar-laden sauces, making them a no-go for anyone on a ketogenic or low-carb diet. But what if you could enjoy that smoky, savory flavor without compromising your carb count?

What Makes these Barbeque Ribs Keto?

Before diving into the recipe, it’s essential to understand what makes a dish keto-friendly. The keto diet is centered around consuming high-fat, low-carb meals, forcing your body to enter a state of ketosis, where it burns fat instead of carbs for energy.

Ribs, as a fatty cut of meat, are naturally aligned with the keto diet. However, it’s the sauce and seasoning that can often be packed with sugars and hidden carbs. By swapping out sugary ingredients with low-carb alternatives, you can transform this BBQ staple into a dish that fits perfectly into your keto lifestyle.

How to make Keto Barbeque Ribs

Ingredients

• 1 tbsp paprika
• 1 tbsp chili powder
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp kosher salt
• 1 tsp ground black pepper
• 1 tsp cayenne pepper (adjust to your spice preference)
• 1 tsp dried oregano
• 1 rack of pork ribs (about 2.5 lb)
• ¼ cup extra-virgin olive oil, divided

Directions

1. Preheat a grill to medium and set it up for indirect cooking (cook on a top rack or heat one half of the grill and leave the other half off).
2. In a small bowl, combine spices, salt, and pepper.
3. Pat ribs dry with a paper towel and generously drizzle with 2 tbsp of olive oil. Apply the dry rub to both sides of the ribs, pressing it into the meat to ensure it adheres well.
4. Place ribs on the grill bone-side down, away from direct heat. Close the grill lid and cook until the ribs reach an internal temperature of at least 145 degrees F, about 20 to 25 minutes. Allow ribs to cool slightly before cutting them into individual pieces. Drizzle with remaining 2 tbsp of olive oil just before serving.

Adding sauce to the ribs- Finish for Sauced Keto Ribs:

If you desire sauced keto ribs, after ribs have completed cooking, brush your favorite keto BBQ sauce generously over both sides of the ribs. Return the sauced ribs to the grill and cook for an additional 3 to 5 minutes. This step allows the sauce to caramelize and become sticky and delicious.