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These Keto Ribs are saucy, tender, and full of BBQ flavor, made with a sugar-free dry rub, sugar-free BBQ sauce, and keto cola or chicken broth so the recipe stays low carb. They cook until the meat bends easily, then finish with a sticky layer of sauce.
You can make this keto ribs recipe in the slow cooker, Ninja Foodi, Instant Pot, or another pressure cooker. The slow cooker is the most hands-off option, while the Ninja Foodi or Instant Pot gets the ribs done faster. If you want a classic BBQ version made in the slow cooker, see my Slow Cooker Ribs.
Why Make Keto Ribs
- BBQ flavor with keto-friendly ingredients: Pork ribs are naturally low in carbs, but BBQ sauce, dry rubs, and regular cola can add sugar quickly. This recipe uses keto swaps so you still get saucy BBQ ribs.
- Works with several cooking methods: Make these keto pork ribs in the slow cooker, Ninja Foodi, Instant Pot, or another pressure cooker.
- Great for indoor BBQ-style cooking: This recipe gives you sticky, saucy ribs without needing a smoker or outdoor grill.
- Easy to pair with low-carb sides: Serve them with Cauliflower Mac and Cheese, Keto Cornbread, Keto Coleslaw, or Pressure Cooker Collard Greens.
What Makes These Ribs Keto?
Pork ribs are naturally low carb. The ingredients that usually add sugar are the BBQ sauce, dry rub, and cooking liquid. This recipe keeps the BBQ flavor by using a sugar-free rib rub, keto-friendly BBQ sauce, and either keto cola soda or chicken broth. So, whether you make the ribs in a slow cooker, Ninja Foodi, or Instant Pot, the ingredient choices keep the recipe keto.
Ingredients Needed
Making flavorful keto ribs does not require a lot of ingredients. Here’s what you’ll need:
- Pork baby back ribs: I prefer baby back ribs because they cook up tender and fit well in most slow cookers and pressure cookers. Spare ribs also work, but they are meatier and may need more time.
- Keto rib rub: Use a sugar-free dry rub so the ribs get BBQ flavor without added sugar. My BBQ Seasoning works well if you want classic BBQ flavor using your favorite brown sugar substitute. My Chicken Dry Rub is another easy option because it uses pantry spices like paprika, garlic powder, onion powder, and salt without any sugar substitutes.
- Keto BBQ sauce: Use homemade Keto BBQ Sauce or your favorite store-bought sugar-free BBQ sauce.
- Keto cola soda or chicken broth: Zevia Cola gives the ribs sweet BBQ-style flavor without regular sugar. Chicken broth is best if you want a more savory option.
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 keto ribs is similar whether you use a slow cooker, Ninja Foodi, Instant Pot, or another pressure cooker. The biggest difference is the cooking time.
Prep and Season the Ribs
Pat the ribs dry with a paper towel, then remove the membrane from the back of the ribs if it’s still attached. You can loosen it with a butter knife or sharp knife, then pull it away from the rack.
Season both sides of the ribs with keto rib rub. If you have time, let the ribs marinate for at least 4 hours or overnight so the seasoning has more time to flavor the pork.
Choose Your Cooking Method
After the ribs are seasoned, choose the method that works best for your time and kitchen setup. The slow cooker is the most hands-off option, while the Ninja Foodi or Instant Pot gives you a faster pressure cooker method.
No matter which method you use, the goal is ribs that bend easily and feel tender, but still hold together when you move them.
Finish with Keto BBQ Sauce
Once the ribs are cooked, brush them with Keto BBQ Sauce and finish them under the broiler, in the air fryer, or with the Ninja Foodi air crisp lid. This final step helps the sauce thicken and gives the ribs a sticky BBQ-style finish.
Slow Cooker Keto Ribs
Slow cooker keto ribs are the best option when you want the most hands-off method.
Add the seasoned ribs, keto cola soda or chicken broth, and some keto BBQ sauce to the slow cooker. Cook the ribs on high for 3 to 4 hours or low for 6 to 8 hours, until they bend easily and feel tender.
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To finish, move the ribs to a broiler-safe baking sheet or dish. Brush them with more keto BBQ sauce, then broil on high for about 5 minutes, or until the sauce thickens and the edges start to caramelize.
You’ll notice that I’m using the same method that I use in my slow cooker ribs recipe, I just keep the ingredients in this dish keto-friendly.
Ninja Foodi Ribs or Instant Pot Ribs
Ninja Foodi ribs and Instant Pot ribs are great when you want keto ribs in less time than the slow cooker.
Add the seasoned ribs and keto cola soda or chicken broth to the pot. Pressure cook the ribs on high for 25 to 30 minutes, then allow the pressure to release naturally.
Brush the ribs with keto BBQ sauce, then use the Ninja Foodi air crisp function, an Instant Pot air fryer lid, a separate air fryer, or the broiler to help the sauce thicken and stick to the ribs. This is the same pressure-cook-then-crisp approach I use for my Fall-Off-the-Bone Ribs.
About Air Fryer Ribs
My Air Fryer Ribs are a faster option, but that recipe works best with brined ribs from the market so the meat stays juicy during the shorter cook time. For keto ribs, that matters because you can’t control what’s in a store-bought brine. If keeping the ingredients low carb is your main concern, the slow cooker, Ninja Foodi, or Instant Pot directions in this post are the better fit.
Top Cooking Tips
- Use keto-friendly sauce and rub: Regular BBQ sauce and some dry rubs include sugar, so choose sugar-free options like BBQ Seasoning, Chicken Dry Rub, and Keto BBQ Sauce to keep the ribs keto.
- Choose the right cooking liquid: Keto cola soda adds sweet BBQ-style flavor. Chicken broth keeps the ribs more savory.
- Let the seasoning sit if you have time: Marinating the ribs for at least 4 hours, or overnight, gives the rub more time to flavor the pork.
- Finish with sauce and heat: Whether you use the broiler, air crisp lid, or air fryer, this final step helps the keto BBQ sauce thicken onto the ribs.
- Watch the sauce closely: Sugar-free BBQ sauce can still darken quickly, so keep an eye on the ribs during the final finish.
Using a 360 Cookware Slow Cooker Base
You can also make slow cooker keto pork ribs with the 360 Cookware Slow Cooker Base.
I like this option because it lets you brown and slow cook in the same pan. It also uses waterless cooking technology, so you can use less liquid than you would in a traditional slow cooker while still getting tender ribs.
If you use the 360 Cookware Slow Cooker Base for this recipe, follow the manufacturer’s instructions and adjust the liquid as needed for your pan.
How to Store Keto Baby Back Ribs
If you have leftover keto ribs, store them in an airtight container in the refrigerator for up to 5 days. You can also wrap them tightly in aluminum foil before placing them in the container.
To reheat, warm the ribs in the oven or air fryer with a little extra keto BBQ sauce until heated through. This helps the sauce thicken again and keeps the ribs from tasting dry.
Keto Ribs Side Dishes
These keto BBQ ribs work well with keto bbq sides that make the meal feel complete.
- Cauliflower Mac and Cheese: Creamy, cheesy, and a great comfort-food side for BBQ ribs.
- Keto Cornbread: A classic BBQ-style side made with low-carb ingredients.
- Keto Coleslaw: Cool, crunchy, and great with saucy ribs.
- Pressure Cooker Collard Greens: A savory Southern-style side that pairs well with pork.
- Crockpot Collard Greens: A hands-off greens option if you want a slow cooker side.
- Air Fryer Green Beans: A quick green side that keeps the meal easy.
FAQs
Yes, pork ribs are naturally low in carbs. The sauce, dry rub, and cooking liquid are the parts that usually add sugar, so this recipe uses keto-friendly swaps.
This recipe uses keto-friendly swaps for the rib rub, BBQ sauce, and cooking liquid. The ribs are made with a sugar-free rub, Keto BBQ Sauce, and either keto cola soda or chicken broth.
Yes. Add the seasoned ribs, keto-friendly cooking liquid, and some keto BBQ sauce to the slow cooker. Cook until the ribs bend easily, then finish with more sauce under the broiler.
Yes. Pressure cook the seasoned ribs with keto cola soda or chicken broth, then finish them with keto BBQ sauce using the Ninja Foodi air crisp function, an Instant Pot air fryer lid, a separate air fryer, or the broiler.
Use keto cola soda, like Zevia Cola, for sweet BBQ-style flavor. Chicken broth also works if you want a more savory option.
Yes. Spare ribs work well in this recipe. They are meatier than baby back ribs, so they may need more time depending on the cooking method.
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Keto Ribs
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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 the 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
- Optional: Heat a frying pan to medium heat
- Optional: 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 10-15 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!
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Recipe Notes
- Use keto-friendly sauce and rub: Regular BBQ sauce and some dry rubs can include sugar, so choose sugar-free options.
- Choose your cooking liquid: Keto cola soda gives sweet BBQ-style flavor, while chicken broth keeps the ribs more savory.
- Marinate if you have time: Letting the rub sit on the ribs for at least 4 hours, or overnight, gives the pork more flavor.
- Finish with high heat: Broil, air crisp, or air fry after cooking to help the keto BBQ sauce thicken.
- Watch the sauce: Sugar-free BBQ sauce can darken quickly during the final finish.
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.
