“You will not prepare your ribs any other way after trying this method! These literally fall off the bone. I slow-cooked the rack in an air-tight parcel of foil at a relatively low oven temperature. The low-carb marinade is rich, tasty and packed with flavour. The recipe calls for 1 rack of low-carb pork ribs between two people – an ideal Saturday night treat for you and your loved one. ” – Monya

Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!

The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.

The Glow Factor, 2025 by Penelope Corwin is available worldwide. The image above will link to Amazon UK. For USA and all other countries, click here.

More on Low-carb Pork Ribs…

Pork ribs can be a delicious and nutritious option for those following the ketogenic diet. They are rich in flavour, high in protein, and provide healthy fats, making them a great choice for keto enthusiasts.
 

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Pork ribs are an excellent source of high-quality protein, which is essential for muscle maintenance and overall body function. Since the keto diet emphasises the consumption of healthy fats, pork ribs contain a good amount of fat, particularly when cooked with the skin or fat cap intact. These fats contribute to satiety and help keep you feeling full, which is important on a low-carb diet.
 
Pork ribs are naturally low in carbohydrates, which aligns well with the keto diet’s requirement of minimizing carb intake. They also contain essential nutrients like vitamins B6, B12, niacin, and minerals like selenium, zinc, and phosphorus. These nutrients play various roles in maintaining good health and can be beneficial for individuals following a keto diet.
 

It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for these Low-carb Pork Ribs, as well as all the Pork recipes on Fats of Life®.
 

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Low-carb Pork Ribs (that fall off the bone)

Low-carb Pork Ribs that are slow-cooked and fall off the bone. Smothered in a low carb marinade, one rack of ribs (shared between two people) comes in at 6.3g carbs per serving.

Cook ModePrevent your screen going dark while you cook

Course Main Dish

Cuisine General

Prep Time 5 minutes minutes

Cook Time 3 hours hours 30 minutes minutes

Total Time 3 hours hours 35 minutes minutes

Servings 2 people

Author Monya Kilian Palmer

Per serving

Calories: 299kcal | Carbohydrates: 6.3g | Protein: 24g | Fat: 20g

Equipment

• kitchen scale
• sharp knife
• universal measuring spoons
• mixing bowl
• whisk
• silicon pastry brush
• BBQ tongs

Ingredients

• 1 rack baby back pork ribs, (approx. 450g / 17.5oz)
• salt
• 45 g (1.6 oz) No-added-sugar tomato ketchup
• 1 TB tamari, (gluten-free soy sauce)
• 1 tsp olive oil
• 1 tsp Dijon mustard
• 1 tsp balsamic vinegar
• 1 tsp ginger paste
• 1 tsp garlic paste
• chopped parsley, to garnish

Instructions

• Preheat the oven to 130°C (fan oven). This is 150°C for conventional ovens (or 300°F / gas mark 2).
• Place the rack of ribs onto a long piece of aluminium foil and season with a little salt on all sides. Wrap very tightly in the foil to ensure that no steam escapes. The foil parcel should be 100% airtight. If in doubt, double-wrap. If you may have accidentally pierced the foil, double wrap! Place the foil-wrapped ribs foil onto a tray.
  
• Place in the oven for 3 hours.
• In the meantime, make the marinade by combining the ketchup, tamari, olive oil, mustard, vinegar and the ginger and garlic pastes in a small bowl. Set aside.
  
• After 3 hours, remove the tray from the oven - but do not open the foil for at least 20-25 minutes.
• In the meantime, prepare your braai (BBQ) or grill, or simply increase the oven temperature to max grill.
• Carefully remove the ribs from the foil and brush both sides with the marinade. Place the ribs onto the tray and into the oven (or place gently on the BBQ grill) and grill for 7-9 minutes, basting regularly until the ribs have warmed through again and the marinade is sticky.
  
• Garnish with chopped parsley and serve.

Watch the video (... with blooper reel!)

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A new-and-improved version of this delicious recipe features in my cookbook LAZY KETO KITCHEN.

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My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!

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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.

Nutritional Information per serving
Calories                         299Kcal / 1251kJ
Fat                                 20g
Carbohydrates               6.3g
Protein                           24g

Allergens
Mustard
Milk
Sulphites
Celery (may be found in store-bought ketchup - check label)

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See all the Pork recipes on Fats of Life:

Fennel Pork Patties with Lemon Mayo and Garlic Tomatoes (Keto)

Cauli and Smoked Sausage Bake with Gruyere (Keto)

Pork and Burrata Salad with Homemade Pesto (Keto)

Pork Chops with Herby Vegetables (Keto)

Bacon wrapped Cod with Bacon Buttered Greens (Keto)

Celeriac and Sausage Hash (Keto)

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Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.

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