By Gina Grad
October 25, 2018


This was a HUGE challenge for me as I’ve never made ribs before and certainly never in the oven.

I combed through literally DOZENS of websites and blogs and cookbooks to find Keto and NSNG rub and sauce recipes and took the things from each that I liked the best.

Unfortunately I didn’t get to make the kind of KC BBQ I’m used to because that’s loaded with brown sugar and molasses and all kinds of sticky sweetness. BUT if you like your BBQ a little more on the vinegar or mustard side, these will be perfect for you.



The Rub 

I used a rib rub recipe I found on Genius Kitchen using seasonings that I thankfully already had.

Tweaks I made to the rub were:

  • I swapped out cayenne pepper for cinnamon and it was great because I don’t like things too spicy and the cinnamon gave it a nice subtle sweetness. 
  • I combined smoked paprika with the regular paprika. 
  • I added a few tablespoons of chipotle chili flakes. 
  • I have a collection of infused salts so I used applewood smoked salt instead of regular salt just for fun!

The Cook 

After TONS of searching through blogs and posts and videos on the best way to cook pork ribs in the oven, I stumbled upon a YouTube channel called Debbie FoodPrepping and I was so happy I did! She is precious and I loved the pace at which she explained her methods. I found her to be WAY easier to follow than all the high faultin’ posts out there. And I know it’s cliche, but they literally fell off the bone!

(I used this video exclusively for cooking instructions - not ingredient instructions. Skip ahead to the 2:55 mark to get started and skip the pre-packaged sauce she uses at the end.) 


The Sauce

This was the toughest part because of the lack of sugar. Again, if you’re happy with a tangy vinegar sauce, it’ll be perfect. But if you like a dash of sweetness, the recipe I used recommends Swerve. (I subbed out Swerve for cinnamon because that’s what I had and it seemed to work out very well, but again - it will NOT make for sticky sweet BBQ!)


THIS SITE also gives lots of nice options for various types of low sugar BBQ sauce recipes from multiple regions

Recipe Bullet Points:

  • Peel the membrane off the back or you will get chewy, weird finished product. (The butcher can do it for you!) 
  • Rub your rub in really well to both sides of the rack. 
  • Refrigerate for at least an hour. (I refrigerated overnight.)
  • Cover in foil and cook LOW AND SLOW for about three hours at 250 degrees, meat side down. 
  • Take foil off, crank oven to 400 degrees, slather BBQ sauce on both sides and cook each side for 15 minutes each. 
  • Receive accolades from impressed friends and family after serving. 


This is a great side dish with BBQ, as it’s healthy and light and kinda balances out the strong seasoning of the rub.