• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
My PCOS Kitchen
  • Home
  • Recipes
    • Ketogenic Recipes
    • Paleo
    • Gluten Free Recipes
    • Dairy Free Recipes
    • Sugar Free Recipes
    • Low Carb Recipes
    • Nut Free Recipes
  • Start Here
    • How To Start A Keto Diet
    • Macro Calculator
  • PCOS
    • Polycystic Ovary Syndrome (PCOS) Facial Hair - Electrolysis Hair Removal
    • PCOS Cookbook with a 7-Day Meal Plan
  • About
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
menu icon
go to homepage
search icon
Homepage link
  • Home
  • Recipes
    • Ketogenic Recipes
    • Paleo
    • Gluten Free Recipes
    • Dairy Free Recipes
    • Sugar Free Recipes
    • Low Carb Recipes
    • Nut Free Recipes
  • Start Here
    • How To Start A Keto Diet
    • Macro Calculator
  • PCOS
    • Polycystic Ovary Syndrome (PCOS) Facial Hair - Electrolysis Hair Removal
    • PCOS Cookbook with a 7-Day Meal Plan
  • About
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Home » All Recipes » Smoky BBQ Low Carb Ribs

    Smoky BBQ Low Carb Ribs

    October 16, 2017 by Ashley 10 Comments

    4.2K shares
    • Share!1.2K
    • Tweet!
    • Yum!
    • Email
    • Print

    As an Amazon Associate I earn from qualifying purchases. This post may contain affiliate links, view our disclosure policy for details.

    Jump to Recipe
    My PCOS Kitchen - Low Carb Smoky BBQ Spare Ribs - These ribs are gluten-free, dairy-free, sugar-free and paleo and keto approved! #keto #paleo #glutenfree #sugarfree #ribs #bbq #dairyfree #lowcarb #lchf

    My PCOS Kitchen - Smoky BBQ Low Carb Ribs - Ribs with vintage knife and bbq sauce

    Last week I decided to splurge and get a rack of ribs for date night!  My boyfriend had never eaten ribs that weren't cooked in a sweet soy sauce broth or cooked until the meat fell of the bones!! He said that in his hometown, ribs aren't readily available so he never really experienced eating them.  I took this wonderful opportunity to let him taste the amazing-ness of Low Carb Ribs and BBQ sauce! Yeah...you heard me.  BBQ does not exist here.

    My PCOS Kitchen - Smoky BBQ Low Carb Ribs - Closeup shot of sliced ribgs with bbq sauce in the back.

    I originally wanted a full rack of ribs and asked the grocery store if they had any, but they only had like small parts of ribs that weren't cut so I settled for that.  I decided to make it in the slow cooker in the morning because I had stuff to do all day and didn't have time to cook.  This homemade BBQ sauce is one of my favourites to make as it's so simple but full of flavour! If you don't feel like making a BBQ sauce, then you should definitely try some dry rub ribs as you only need a few spices and you're ready to go!

    These ribs go really well with some keto cheesy biscuits or some low carb biscuits with cheddar and jalapeno as you could even make a rib sandwich with them if you wanted!

    My PCOS Kitchen - Smoky BBQ Low Carb Ribs - Photography shot of ribs from above. Oil stains on parchment paper with homemade sugar-free bbq sauce.

    I like using crushed tomatoes instead of ketchup to keep it lower carb and use stevia to sweeten it instead of sugar.  The liquid smoke and smoked paprika powder make it even more delicious! As if it was smoked for real!  Serve these over some creamy keto mashed cauliflower and you are ready to have dinner!

    My PCOS Kitchen - Low Carb Smoky BBQ Ribs - Photography shot of ribs from above. Oil stains on parchment paper with homemade sugar-free bbq sauce.
    Print Pin Leave a Comment
    5 from 2 votes

    Low Carb Smoky BBQ Ribs

    Prep Time 10 minutes
    Cook Time 8 hours 10 minutes
    Total Time 8 hours 20 minutes
    Servings 3 servings
    NET Carbs 3.63g
    calories 804kcal
    Protein 46.37g
    Fat 62.94g
    Cook Ashley

    Ingredients

    • 1.1kg rack spare ribs (38 oz)

    Sugar-free BBQ Sauce

    • ½ cup crushed tomatoes
    • 1 tbsp Worcestershire sauce
    • 1 tbsp smoked paprika
    • 1 tbsp liquid smoke
    • ½ tsp cayenne pepper
    • ½ tsp salt
    • ½ tsp black pepper
    • 2 cloves garlic
    • ¼ tsp stevia powder

    Instructions

    • Mince the garlic cloves.  In a bowl combine the BBQ sauce ingredients and mix well.
    • Place the rack of ribs into a slow cooker and pour the BBQ sauce all over.
    • Put the slow cooker on low and cook for 8 hours, or on high for 4 hours.
    • Once cooked, preheat the oven to 210C/410F.  Carefully take out the rack of ribs from the slow cooker (the bones will fall off easily) and place on a baking tray.  Spoon half of the BBQ sauce from the slow cooker and pour over the ribs.  
    • Bake in the oven for an additional 10 minutes to get that crispy flavourful skin. 
    • Take the remainder of the BBQ sauce and put it in a bowl.  You can use it later to dip the ribs in.  
    • Cut the ribs up and they are ready to serve!!

    Notes

    If you'd like to have a lower calorie version of these ribs, use baby back ribs.  We only have spare ribs in Japan as I've never seen baby back ones so that's why I used them.
     
    For paleo, use a paleo approved Worcestershire sauce or switch to coconut aminos.
    Tried this recipe?Mention @mypcoskitchen or tag #mypcoskitchen!
    Follow me for more Low Carb Recipes!Mention @MyPCOSKitchen so that I can see all of your goodies!!
    Nutrition Facts
    Low Carb Smoky BBQ Ribs
    Amount Per Serving (1 serving)
    Calories 804 Calories from Fat 566
    % Daily Value*
    Fat 62.94g97%
    Saturated Fat 23.81g149%
    Polyunsaturated Fat 5.73g
    Monounsaturated Fat 27.22g
    Cholesterol 208mg69%
    Sodium 771mg34%
    Potassium 699mg20%
    Carbohydrates 4.33g1%
    Fiber 0.7g3%
    Sugar 2.35g3%
    Protein 46.37g93%
    NET CARBS 3.63g7%
    * Percent Daily Values are based on a 2000 calorie diet.

    Nutritional information is provided through calculations made on fatsecret.com. They are approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on mypcoskitchen.com. Sugar alcohols are included in the fiber count. Net carbs are the total carbs minus fiber (which include sugar alcohols).

     

    All text, pictures & videos are copyright protected © by Mira Richard-Fioramore for My PCOS Kitchen.

     

    Shares are very much appreciated, just make sure to share a link and not a screenshot.

     

    Copy/pasting full recipe text to websites and social media is prohibited. Excerpts, single photos, and links may be used, provided that full and clear credit is given to www.mypcoskitchen.com with appropriate link back to the original content.

    « Pan Seared Scallops with Garlic Greens {Guest Post}
    Keto Cheesy Biscuits »
    4.2K shares
    • Share!1.2K
    • Tweet!
    • Yum!
    • Email
    • Print

    Ashley

    Food Blogger | Beating PCOS through diet and lifestyle | Healthy Food Enthusiast | Amateur Photographer | Animal Lover | Based in Virginia

    Subscribe

    for your weekly recipe fix.

    Reader Interactions

    Comments

    1. Savanna

      February 26, 2020 at 1:27 am

      Thank you so much for a delicious recipe!!

      Reply
    2. Larissa

      January 12, 2020 at 12:03 am

      This is now my go to BBQ sauce for everything. Today I'm slow cooking a brisket with it. I leave out the sweetener, i don't think it needs it. Thank you so much for such a fabulous recipe.

      Reply
    3. Jill Kennington

      July 10, 2019 at 7:41 am

      5 stars
      Fantastic! We didn’t have liquid smoke and I was lazy and didn’t cook in the oven at the end but still every morsel was devoured. YUM!

      Reply
    4. Hélène Nicole

      January 29, 2018 at 1:51 pm

      5 stars
      I said it before, who needs to go out to the restaurant with recipes like this!

      Reply
    5. Lois Becker

      November 04, 2017 at 1:04 pm

      Do you drain the tomatoes?

      Reply
      • Mira

        November 04, 2017 at 1:13 pm

        No, it's a crushed tomato can.

        Reply
    6. Deborah Eden

      October 16, 2017 at 9:11 pm

      Anogher great recipe from u will def try

      I makeribs alll the time i just season generously with salt pepper and smoked paprika cook on low in the oven covered with foil and a smalll amount of water so they dont dry out and then squeeze fresh lemon.

      I like the idea of having a more saucy one 🙂

      Reply
      • Mira

        October 16, 2017 at 11:12 pm

        The sauce was definitely my favourite part, and the tender meat of course!!

        Reply
    7. Rhonda Lynn

      October 16, 2017 at 1:20 pm

      So, what did your boyfriend think?

      Reply
      • Mira

        October 16, 2017 at 11:11 pm

        Amazing obviously!! He asked me to buy another rack and make more as one rack wasn't enough! But it's too expensive lol it's like 25-30$ for one rack here 🙁

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Hi, I'm Ashley

    Ashley is a self-taught home cook, originally from Montreal, Canada, that was diagnosed with PCOS (Polycystic Ovarian Syndrome) as a teenager.

    She was able to alleviate all of her PCOS symptoms by going on a culinary journey to heal herself. By eating gluten-free, sugar-free, low-carb and keto meals. Now, all of her PCOS symptoms all disappeared. Read More…

    Footer

    About Ashley

    • Email
    • Facebook
    • Pinterest

    A self-taught home cook, originally from Montreal, Canada, that was diagnosed with PCOS (Polycystic Ovarian Syndrome) as a teenager. Realizing the only way to thrive with PCOS was to change her lifestyle, Ashley decided to go on a culinary journey to heal herself.

    My Favorites

    Copyright

    Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to My PCOS Kitchen with appropriate and specific direction to the original content.

    Affiliate Notice

    My PCOS Kitchen is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com

    Copyright © 2023 My PCOS Kitchen · Privacy Policy
    The photos on this blog are copyright protected. If you wish to share this recipe, simply provide a link back to my blog.

    4.2K shares
    • 1.2K