Pork Loin Ribs with Keto BBQ Sauce

Keto Recipes > Keto Dinner Recipes

I wanted to cook a lot of ribs for a little get together we were having this weekend. I went with 3 racks of ribs, but if you don’t want to do that many, just scale the recipe accordingly. Remember that 1 Tablespoon = 3 teaspoons!

These ribs came out absolutely awesome! The BBQ sauce tastes like a sauce you’d get at a restaurant, maybe just not as sweet (which is the way I like it). It’s smokey, with hints of sweet and tangy. So, what did the damage come out to? Only 1.5g carbs per serving!


I used this as one of my fasting meals, so I ate half a rack to myself. Just be careful with your portion sizes because ribs are pretty fatty, so you’ll be looking at a high number of calories (see macros at the bottom). I set the serving size to 4 ribs, which was plenty for most people that came. I served with a side of spinach and red pepper salad. I also fried some queso up as an appetizer, but I don’t suggest that unless you can fit it into your macros.

I really suggest getting some liquid smoke. When you’re doing BBQ sauce, BBQ style dishes in the oven, or just want a kick of that BBQ taste, liquid smoke will serve you well.

Yields 10.5 servings of 4 ribs.

The Preparation

Pork Loin Ribs

Keto BBQ Sauce

  • ½ cup sugar-free ketchup
  • 1 tablespoon hot sauce
  • 2 teaspoons yellow mustard
  • 1 teaspoon liquid smoke
  • 1 teaspoon worcestershire
  • ½ teaspoon Mrs. Dash Table Blend
  • ½ teaspoon chili powder
  • ½ teaspoon cumin
  • ¼ teaspoon cayenne pepper

The Execution

1. Preheat your oven to 225F. We’re going to cook them until almost done, and then impart flavor and texture on the grill.

2. Start off by removing the silverskin on the pork loin back ribs. The easiest way I found to do this was to dig your finger under the middle of the silverskin, and then pull it back. It will remove in 1 piece.


3. Season your ribs well. I used 3 Tbsp. Salt, 3 Tbsp. Pepper, 1 Tbsp. Garlic Powder, 1 Tbsp. Southwest Seasoning, and 3 Tbsp. Liquid Smoke between all 3 racks. Make sure you season both sides.


4. Put the ribs into a large baking pan and cover it with foil. Bake them for 2 hours in the oven.


5. Once the 2 hours is up, turn your oven up to 250F and continue cooking for 2 more hours.

6. When they’re done, they will look cooked but look plain.


7. Mix together 1/2 Cup Ketchup, 1 Tbsp. Hot Sauce, 2 tsp. Yellow Mustard, 1 tsp. Liquid Smoke, 1 tsp. Worcestershire, 1/2 tsp. Mrs. Dash Table Blend, 1/2 tsp. Chili Powder, 1/2 tsp. Cumin, and 1/4 tsp. Cayenne Pepper. This will give you your BBQ sauce.


8. Start soaking your wood chips. I am using Char-Broil Mesquite Smoking Chips.


9. Create 3 “foil trays” out of some aluminum foil. Rest the ribs in the center of the trays.


10. Brush your ribs well with the BBQ sauce. I am using a silicon basting brush to do this – it really comes in handy. Make sure you brush both sides of the ribs.


11. Add your smoke chips to your smoke box. I’m using the Brinkman Cast Iron Smoke Box. I’ve had it for nearly 5 years now and it’s served me really well.


12. Put all your ribs and the smoke box on the grill. You want to have a medium-high heat over the smoke box, but no heat over the ribs. Smoke these for at least 60 minutes.


13. Once the ribs are finished smoking, turn up your heat under the ribs. Cook them on each side for about 10 minutes, basting sauce if you’d like. I save my sauce for the end.


14. Once the ribs are done they should have changed color completely – now looking like actual ribs. Let them rest for about 5-10 minutes.


15. Cut them up and dish them out, slather with remaining sauce (I had about half the sauce left).


Per serving (that’s 4 meaty ribs) you’re looking at: 785 Calories, 62.1g Fats, 1.5g Net Carbs, and 56g Protein. Yeah, I know it’s a little calorie dense but treats like this every once in a while really make it worth it.

Pork Loin Back RibsCaloriesFats (g)Carbs (g)Fiber (g)Net Carbs (g)Protein (g)
3 Pork Loin Back Ribs (8.15 lbs)8150652000587
1 Tbsp. Garlic Powder2806151
1 Tbsp. Southwest Seasoning500.500.50
3 Tbsp. Liquid Smoke000000
Keto BBQ SauceCaloriesFats (g)Carbs (g)Fiber (g)Net Carbs (g)Protein (g)
1/2 Cup Sugar Free Ketchup4008080
1 Tbsp. Hot Sauce000000
2 tsp. Yellow Mustard200000
1 tsp. Liquid Smoke000000
1 tsp. Worcestershire501010
1/2 tsp. Mrs. Dash Table Blend300.300.30
1/2 tsp. Chili Powder400.500.50
1/2 tsp. Cumin400000
1/4 tsp. Cayenne Pepper200000
Pork Loin Ribs with Keto BBQ Sauce

Per serving (that's 4 meaty ribs) you're looking at: 785 Calories, 62.1g Fats, 1.5g Net Carbs, and 56g Protein.

The Preparation

    Pork Loin Ribs
  • 3 Racks Pork Loin Back Ribs (8.15 lbs)
  • 3 Tbsp. Salt
  • 3 Tbsp. Pepper
  • 1 Tbsp. Garlic Powder
  • 1 Tbsp. Southwest Seasoning
  • 3 Tbsp. Liquid Smoke
  • 1 1/2 Cups Char-Broil Mesquite Smoking Chips
  • Keto BBQ Sauce
  • 1/2 Cup Sugar Free Ketchup
  • 1 Tbsp. Hot Sauce
  • 2 tsp. Yellow Mustard
  • 1 tsp. Liquid Smoke
  • 1 tsp. Worcestershire
  • 1/2 tsp. Mrs. Dash Table Blend
  • 1/2 tsp. Chili Powder
  • 1/2 tsp. Cumin
  • 1/4 tsp. Cayenne Pepper

The Execution

  1. Preheat oven to 225F. Low and Slow!
  2. Remove the silverskin from your ribs by digging your finger through the middle of the rib and pulling it back. Usually you can get a good grip on it and remove it in 1 step.
  3. Season both sides of the ribs generously with salt and pepper.
  4. Add your garlic powder and liquid smoke and rub everything into the ribs.
  5. Cover the baking pan with foil and put into the oven for 2 hours.
  6. Turn your oven up to 250F and continue cooking for another 2 hours.
  7. Add all sauce ingredients together and mix well.
  8. Let the ribs rest for 10 minutes and then transfer to foil.
  9. Soak your wood chips and brush the ribs with sauce.
  10. Smoke the ribs for 60-90 minutes on medium high heat (only heat should be over the woodchips).
  11. Finish the ribs off on the grill for about 10 minutes per side.
  12. Slather remaining sauce on as you serve.

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