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North Carolina Style BBQ Ribs - KETO

Step one: make a Keto-Friendly BBQ sauce, as most know BBQ sauces are full of sugar: Molasses, Honey, Brown Sugar, and also include Ketchup which is also full of sugar, usual corn syrup. So most BBQ sauces are around 14 to 20 grams of carbs for 2 tablespoons, and seriously you need more than 2 tablespoons for great ribs.

Here is my North Carolina Style Keto BBQ Sauce



1 1/2 cup apple cider vinegar

1 cup of water

3/4 cup of Purcane - sugar substitute

1 6oz can organic tomato paste, make sure it has no sugar added

1/3 cup dried onions

4 cloves of garlic, minced

4 tablespoons of smoked paprika

4 tablespoons of ground ginger

2 tablespoons of ground cumin

2 tablespoons of ground mustard

4 teaspoons of sea salt

2 to 3 teaspoons of red pepper flakes

1 teaspoon of fresh ground black pepper

1 teaspoon of fresh ground white pepper

Rub for Ribs

1 tablespoon of each of the following


smoked paprika

celery salt

garlic salt

onion powder

ground mustard

black pepper

smoked ground cumin

8lb of pork ribs


Preheat oven to 250 degrees

Place all the rub ingredients into a bowl and whisk to combine.

Spoon rub over ribs and massage the rub into the meat, wrap in foil place on a baking sheet, and place in the oven for 90 minutes.

Place all the ingredients for the sauce in a large saucepan, place of medium-high heat, bring to boil, reduce heat and simmer for 20 to 30 minutes - taste and adjust seasoning as need, the second time I made this sauce I need to add a few more teaspoons of the sugar substitute but the third time I did not, guess it all depends on the vinegar: remove from heat and set aside.

Once for par-bake of the ribs have finished, remove from oven and let cool enough to handle. Unwrap the ribs and place them on a cutting board. I like to cut the ribs into 2 and 3 rib sections, place cut ribs in a deep pan, repeat until done. Pour half the sauce over ribs, toss to coat, cover, and let sit for 30 minutes, the warm ribs will steam the sauce into the meat.

Now you can either bake the ribs are place them on the BBQ. Since I am in NYC and do not have a BBQ, I preheat the oven to 375, place the ribs in the oven for 45 minutes, covered. After 45 minutes remove the covering turn, sauce, and return to the oven uncovered. Checking every 15 minutes until ribs are tender and adding sauce as need. Once tender and falling off the bone, remove and let stand for 15 minutes.

For the BBQ, place ribs on a hot grill and sear, turn, sauce, sear, turn, sauce until tender.

I plate a section of ribs and pour a little sauce over them and serve. Put any remaining sauce in a bowl in case anyone else wants more sauce.

The breakdown (Approx)

3 Pork ribs - 1 Carb, Fiber 0, Fat 39g, Protein 45g, Calories 450

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