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These Keto Ribs are full of flavor and practically falling off the bone. They include just four ingredients like a sugar free keto rib rub and a substitute for soda. Learn how to make low carb ribs in your crockpot, slow cooker, Ninja Foodi, or Instant Pot with this easy keto pork ribs recipe.
Why Make Keto Ribs
- Keto BBQ option year-round: This BBQ Keto Ribs recipe is perfect for food holidays like 4th of July and the rest of the year. So, add this to your list of keto and low carb recipes. Plus, for those, like me, who live in an apartment, this dish lets us have the flavors of keto grilled foods despite being indoors.
- Works with several cooking methods: This recipe includes directions for cooking ribs in a Ninja Foodi, Instant Pot, or slow cooker. I also include recipes for an easy sugar-free rib dry rub & a homemade Keto BBQ sauce.
- Delicious: whether you follow a keto diet or not, this great recipe will give you some of the best ribs. I’d say is one of the best BBQ recipes that you’ll ever taste. You’ll love the combo of the dry rub with keto cola soda.
Ingredients Needed
Making flavorful ribs doesn’t require a lot of ingredients. Here’s what you’ll need:
- Pork baby back ribs: about 2 racks of ribs. I prefer baby back ribs, but you can also use spare ribs.
- Keto Rib Rub: I’ve made this recipe with one of two sugar-free dry rub options. You can use my chicken rub (it uses spices that I’m sure you have in your cabinet like paprika, garlic powder, salt, and onion powder without any sugar substitutes). You can also use my BBQ Seasoning (which includes a brown sugar substitute)
- Keto BBQ Sauce: I make this recipe with homemade keto barbecue sauce or Sugar-Free BBQ Sauce (sweetened with Stevia) that I buy online. But, any low carb BBQ sauce that you prefer to get from local grocery stores.
- Keto Cola Soda: Zevia Cola, or Chicken Broth
You can get the full list of ingredient amounts and instructions from the full recipe card at the end of the post.
How to Make Keto Pork Ribs
Preparing to cook keto ribs in a Ninja Foodi or other pressure cooker (like an Instant Pot) is the same as when you make them in a slow cooker. The major difference between the two cooking methods is time.
Here are some key cooking steps:
Prepare the pork ribs
- Pat your rack of ribs dry with a paper towel.
- Remove the membrane or silver skin from the back of the ribs. You can start this process by using a sharp knife or even a butter knife.
- Season & Marinate: Season the pork ribs on both sides with the dry rub. Allow them to marinate for at least 4 hours (ideally, overnight)
After the ribs are prepared, choose the best cooking methods for you.
Slow Cooker Keto Ribs
- Put the seasoned ribs & other ingredients in the Crockpot
- Cook & Tenderize: Slow Cook the ribs for 3-4 hours on high or 6-8 hours on low
- Sauce & Crisp: Add the barbecue ribs to a broiler-safe baking sheet or dish. Top the tender ribs with BBQ sauce. Then, broil them on high for 5 minutes.
Ninja Foodi Ribs/Instant Pot Ribs with Duo Crisp Lid
To make my ribs in a Ninja Foodi, I did the following:
- Put the seasoned ribs & other ingredients in the cooking pot: Sit the seasoned ribs in the Ninja Foodi or pressure cooker bowl. Pour chicken broth or keto-friendly Cola soda at the bottom of the pot.
- Cook & Tenderize: Cook the ribs on high for 25-30 minutes (your machine will take a few additional minutes to come to pressure). Allow the pressure to release naturally.
- Sauce & Crisp: Top the tender ribs with BBQ sauce. Then, Air Crisp or Air Fry the barbecue ribs for 5 minutes.
Top Cooking Tips
Using 360 Cookware Slow Cooker Base
You can also make slow cooker keto pork ribs with the 360 Cookware Slow Cooker Base. I prefer this as an option compared to traditional slow cookers because:
- One-Pot Browning: it turns a regular pot into a slow cooker so you can use the same pan to brown the meat as you do to slow cook the meat.
- Less Liquid Required: 360 Cookware relies on vapor (or waterless cooking) technology. As a result, you can use less liquid when cooking to achieve tender results. In this recipe, you use half of the liquid that you would in a traditional slow cooker.
How to store Keto Baby Back Ribs
If you have any leftover juicy keto ribs, the best way to store them is in an airtight container for the next day (up to 5 days). You can also wrap them up tight in aluminum foil.
Keto Ribs Side Dishes
These delicious keto bbq ribs work well with any of these keto side dishes for bbq. Some of my favorites are:
- Cauliflower mac and cheese
- Collard Greens: you’ll find collard greens with bacon, pressure cooker collard greens, and crockpot collard greens on the site.
- Keto Cornbread
- Keto Coleslaw
- Green Beans: Crockpot Fresh Green Beans, Instant Pot Southern Green Beans, or Air Fryer Green Beans
If you try this recipe, please stop back and leave it a star rating and/or a review in the comments. Stay connected & share photos of your creations with me & others on Instagram, Facebook, and Pinterest!
Keto Ribs (Slow Cooker or Instant Pot)
Use DRDAVINAHS at checkout to save on some equipment & ingredients!
Recommended Equipment
Ingredients
- 3.5 lbs pork baby back ribs, about 2 racks of ribs
- 1/3 cup Best Chicken Dry Rub Seasoning, click for recipe or use BBQ seasoning
- 1/2 cup keto bbq sauce, click for recipe
- 1 cup Zevia Cola, or Chicken Broth
- 2 tbsp Olive Oil, or avocado oil for slow cooker browning directions.
Instructions
- May Be Necessary: Remove the thin membrane (if it's there) from the back of the rib racks (The tutorial I always use can be found here). I've found that the ribs that I get from Trader Joes do not have it attached.
- Sprinkle spicy dry rub on the ribs. Allow the ribs to marinate at least 4 hours (ideally, overnight).
Method #1: 360 Cookware Slow Cooker Base Directions
- Heat the 4 QT Stainless Steel Stockpot to medium heat
- Drizzle Olive Oil in the pot and brown the ribs (about 3 minutes per side).
- Add the Zevia or Chicken Broth to the stockpot. Use tongs to incorporate.
- Add the lid to the stockpot and set it on the Slow Cooker Base. Turn the Slow Cooker Base to 3 (medium-high) and cook for 3-4 hours.
Method #2: Ninja Foodi, Instant Pot Directions
- Add the ribs to the pressure cooker pot
- Pour the Zevia or Chicken Broth into the bottom of the pot.
- Add the pressure cooker lid and cook on high for 25 minutes
- Allow the pressure to release.
Method #3: Traditional Slow Cooker Directions
- Heat a frying pan to medium heat
- Drizzle Olive Oil in the pot and brown the ribs (about 3 minutes per side).
- Add the ribs and Zevia to the slow cooker pot. Cover and cook on High for 3-4 hours (or on Low for 6-8 hours).
Finish the Ribs
- Top the ribs with the BBQ sauce.
- For the Ninja Foodi: Air Crisp the ribs (400 degrees) for 15-20 minutes (the longer you keep them them there, the crispier they get). For a broiler: broil them in a broiler-safe dish on high for 5 minutes. This step allows the rib tops and edges to char!
Recipe Notes
Cutting the Ribs
After removing the membrane from the ribs, I used to cut the ribs into smaller, 3 – 4 bone sections. I found that this made it easier for the ribs to fit into my pot or Crockpot. However, you don’t need to do this if your ribs fit without cutting them.Add the Sauce Later
Since keto-friendly BBQ sauce is more expensive than sugary BBQ sauce, I add my sauce right before browning the ribs. I’ve found that this reduces waste.Nutrition Details
The nutrition facts come from entering the recipe ingredients into Spoonacular API, a database of food ingredients. They may vary for any recipe based on the exact product used. The keto sweeteners I use have 0g net carbs & are not included because sugar alcohols do not impact most people. This is provided as a courtesy, but you can do your own calculations if you wish!
