Juicy tender keto baby back ribs with a sugar-free dry rub. Prep in a crockpot, Instant Pot, or on the stove for fall-off-the-bone results.

Keto Baby Back Ribs with Low Carb BBQ Sauce

These keto baby back ribs are simple to prepare and come out tender, flavorful, and perfect for summer grilling or an indoor broil. Use a sugar-free dry rub to keep them low carb, then finish on the grill or under the broiler for a caramelized crust.

Can You Eat Dry Rub Ribs on Keto?

Yes — as long as the rub is sugar-free. Many store-bought rubs contain added sugar, so making your own dry rub ensures the ribs stay keto-friendly. The rub in this recipe is sugar-free and works equally well on pork or chicken.

Tip: After cooking in the Instant Pot or crockpot, quickly broil or grill the ribs for a few minutes per side to develop a delicious crust and deepen the flavor.

Ingredients for Sugar-Free Dry Rub

The dry rub uses common pantry spices. You will need:

• 1 tsp chili powder
• ½ tsp cinnamon
• 1 tsp garlic powder
• 1 tsp ground cumin
• 1 tsp dried rosemary
• ½ tsp smoked paprika
• ¼ tsp cayenne pepper
• Salt and black pepper, to taste

Other ingredients:

• about 2.5–3 lbs baby back ribs
• sugar-free BBQ sauce (optional, for finishing)

Cooking Methods

You can prepare these ribs in an Instant Pot, crockpot, or on the stovetop.

Instant Pot Directions

1. Mix the dry rub spices in a small bowl and set aside.
2. Cut the rack into sections of 2–3 ribs each.
3. Rub the spice mix into each rib section, coating all sides.
4. Add water to the Instant Pot and place the metal rack/insert inside. Arrange the seasoned rib sections on their sides on the rack.
5. Lock the lid and ensure the valve is set to Seal. Set the Manual/Pressure Cook setting to high for 30 minutes.
6. While the ribs cook, line a rimmed baking sheet with aluminum foil.
7. When the cook time ends, perform a quick release and wait a couple of minutes for steam to subside.
8. Transfer ribs to the prepared baking sheet with tongs.
9. Brush both sides with sugar-free BBQ sauce if desired.
10. Broil or grill for 3–5 minutes per side until the sauce caramelizes and the exterior is slightly crisp.
11. Serve hot with extra BBQ sauce for dipping.

Crockpot Directions

1. Place 1/2 cup water in the crockpot.
2. Arrange the seasoned ribs on their sides inside the pot.
3. Cover and cook on high for 4 hours or low for 8 hours.
4. Finish under the broiler or on the grill to caramelize the surface if desired.

Stovetop (Boil) Method

If you don’t have a crockpot or Instant Pot, you can simmer the ribs on the stove. Place ribs in a large pot, cover with water, and simmer about an hour until tender. Drain, coat with the dry rub, and broil or grill to finish.

Notes

• Cook times listed for broiling or grilling do not include crockpot or pressure-cooker time.
• You can prep the ribs and apply the dry rub the day before for added convenience and flavor.

Juicy Keto Baby Back Ribs (Crockpot or Instant Pot Prep)

Yield:
6 servings

Prep Time:
10 minutes

Cook Time:
15 minutes

Total Time:
25 minutes

Juicy tender baby back ribs with a sugar-free dry rub. Prep in a crockpot or pressure cooker for fall-off-the-bone goodness.

Ingredients

• Dry Rub Spice Ingredients
• 1 tsp. chili powder
• ½ tsp. cinnamon
• 1 tsp. garlic powder
• 1 tsp. ground cumin
• 1 tsp. dried rosemary
• ½ tsp. smoked paprika
• ¼ tsp. cayenne pepper
• Salt and black pepper, to taste
• Other Ingredients
• about 2.5–3 lbs baby back ribs
• sugar-free BBQ sauce

Instructions

1. Mix the spices for the dry rub into a small bowl and set aside.
2. Cut ribs into pieces that contain 2–3 ribs each.
3. Work the dry spice mix into each rib section, coating all sides.

Instant Pot directions:

1. Add water to your Instant Pot and put in the metal rack. Place the seasoned ribs on top of the insert on their sides.
2. Lock your Instant Pot lid firmly into place and be sure the valve is in Seal position. Set the pot’s Manual setting to high for 30 minutes.
3. While waiting, line a rimmed baking sheet with aluminum foil and set aside.
4. When the Instant Pot finishes, do a quick release and give it a couple minutes to vent.

Crockpot Directions:

1. Place 1/2 cup water in crockpot.

2. Arrange ribs on their sides in the crockpot.

3. Close lid and set crockpot on high for 4 hours or low for 8 hours.

When ribs are cooked:

1. With tongs, transfer the ribs to the prepared baking sheet.
2. Brush ribs with a generous amount of sugar-free BBQ sauce on either side.
3. Broil or grill for 3–5 minutes per side to caramelize the sauce.
4. Serve immediately while hot, with extra BBQ sauce for dipping.

Notes

Cook times shown for finishing do not include crockpot or pressure-cooker time. Prep can be done the day before for convenience.

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