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    You are here: Home » Food » Barbecue Sauce Recipes

    Keto Ribs Recipe on the Smoker

    Published: Jan 5, 2021 by Mary · This post may contain affiliate links · 27 Comments

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    Smoked Pork Ribs with zero added sugar, with a Sugar Free BBQ Sauce making them Keto friendly? Is it possible!? Why yes it can be done!

    These Keto Ribs are made with a savory and sweet dry rub that has zero added sugar, as well as an incredible sugar free BBQ sauce that is naturally sweetened.

    No Sugar Added Smoked Pork Ribs (Keto and Paleo Friendly)
    These are spare ribs, and can be easily swapped with baby back ribs.

    While we love our sweet sauces and pork rubs around here, we’re also getting more and more requests for great sugar free BBQ recipes. Whether you follow a specific diet, like Keto or Paleo, or are just watching your sugar intake (like we are!), we’ve got several recipes that you can enjoy all year long without skipping any of that great BBQ flavor.

    Jump to:
    • Keto Ribs
    • Keto Friendly Sweeteners
    • The Cut for Smoked Ribs
    • Preparing Keto Friendly Ribs 
    • Keto Rib Rub
    • How to Smoke Sugar Free Keto Ribs
    • Best Temperature to Cook Smoked Ribs to
    • Adding Natural Sweetness for Keto Ribs
    • How many ribs per person?
    • Keto Ribs Recipe
    • Community Feedback

    Keto Ribs

    When it came to coming up with a full flavored recipe for smoked ribs, but without the sugar we typically use, we looked to seasonings that provide great savory flavor. And I’m not gonna lie, Sean was a bit skeptical at first.

    Because he didn’t even understand what Keto was. I mean, barbecue ribs with….no….added…sugar!?!

    So after schooling him about the importance of low to no sugar diets we went straight into the challenge. We sat down and devised a plan to make a spare rib, with sauce, and try to get that sweet and savory flavor, plus tenderness, with….wait for it….no added sugar. We’ve made sugar free sauces before, so it was really a matter of creating a compatible sugar free dry rub, and applying it to our normal technique for great ribs.

    And as you read this, our hope is that it’s a guide for you to make your own changes for the flavors you like and adapt them to your taste and dietary preferences!

    Keto Smoked Pork Ribs on a platter

    Keto Friendly Sweeteners

    People have various reasons for cutting carbs and sugars from their diets. For us, it was because there were a number of people reaching out to discover if they could actually make delicious BBQ within a Keto diet. So we did some research and found some basics.

    First, there are some sugars that are “okay”, specifically naturally occurring sugars and sweeteners, like the Stevia plant. However, we personally don’t have artificial sweeteners or those like Stevia in our regular pantry.

    Honey? Depends on who you ask, but generally okay.

    Molasses? Here is where it gets controversial, some say yes, but only if it is blackstrap molasses.

    What Sweet Ingredients to Add to Keto Ribs

    We tried to figure what is a sweetener aspect that we would eat, and still generally meet with the keto and paleo friendly crowd. Here was our approach:

    • Apple Cider Vinegar – ACV has a ton of health benefits. Some people do shots of it throughout the day. Good quality ACV is that good, you can drink it and it has a residual sweetness to it. So we use that in both our rib spritz and also our BBQ sauce.
    •  Caramelized Onions – We start our BBQ sauce with slowly caramelized onions, which release tons of natural sweetness. Then we add our sauce at the end, which provides a little more flavor and thickens up as you finish the cook. So we skipped our typical brown sugar and instead use slowly caramelized onions which will add a sweet flavor to the sauce, and we add onions to sauce anyway.

    Want more sweetness? You can add fruit to slowly cook into the sauce, if your diet allows. Our favorites are mango, pineapple, or cherries (but not all combined together, just pick one).

    The Cut for Smoked Ribs

    To keep it simple we used pork spare ribs, pre-butchered in the St. Louis cut style. Basically trimmed up and without the rib tips. You can use baby backs, or a full spare rib rack if you wish. It’s your choice, but be sure to pay attention to the milestones. As a full spare rack or baby backs will cook at different times.

    Preparing Keto Friendly Ribs 

    Take a look at the bone side of the ribs. If you see a small white film or silver skin, that needs to come off. If you cook it on, it will get crispy and not appealing. Using a paper towel and a sharp knife to lift a corner of the silver skin, pull it all off.

    Next, we’re simply preparing these ribs by coating them with yellow mustard and a dry rub. Our go-to is usually Dijon mustard, but Dijon has added sugars! So we went with regular yellow mustard. The mustard helps the dry rub stick to the ribs.

    Coating ribs with yellow mustard

    Keto Rib Rub

    The keto rib rub is a combination of savory flavors. Since we aren’t using a sugar substitute in the rub, we are balancing the sweet with the sauce at the end. Combine all the ingredients in a bowl and then dust the ribs literally. The rub should be enough for two racks.

    • kosher salt
    • coarse ground pepper
    • fresh rosemary, finely diced
    • sweet paprika
    • garlic powder
    • oregano
    • cayenne pepper
    Keto Rib Rub

    The dry rub is pretty simple and can be used for pork or chicken. It has great flavor, without sugar.

    How to Smoke Sugar Free Keto Ribs

    We are roughly using a 3-2-1 method here. What is that? Find more details on cooking ribs with the 3-2-1 method here, but basically it’s a ratio of time (in hours) and milestones (wrapping and saucing). What is key, is knowing when to move from one phase to the next.

    • 3 – This is the smoke phase, and also where you spritz. You move to the 2 phase when you start to see the bones showing on your ribs as the meat starts to render. You’d be looking for about ½ inch of bone showing.
    Pork Ribs on the Grill
    The bones will pull back more on one side.
    • 2 – This is the wrap phase, basically when you add additional flavor like butter, honey, sauce, etc., and then wrap. The meat will baste while it finishes and get that soft texture. You are done when you open the foil and can gently move the bones, they shouldn’t come out, but wiggle a bit. And I use a thermometer and insert it between the bones looking for soft butter like texture.
    Meat wrapped in foil on the grill
    While wrapped they will baste and soften.
    • 1 – The final step is unwrapping the foil (or simply opening the foil), saucing the ribs, and letting the sauce harden, or tack up. This will allow for a nice bite and that added sauce flavor to really take it over the top.

    Pro Tip: Fall off the bone ribs in the BBQ circle is the cause of much debate (kind of like boiling ribs first, which for the record YOU DON’T DO 😊). Here at Vindulge we like one simple rule — this is your barbecue. You like fall off the bone tender? Then go for it, just keep cooking in the wrap phase until the bones pull right out. Technically, per BBQ competition rules and some preference, that means they are overcooked. But we say, do what makes sense to you, in the end, this is your kitchen!!!

    Best Temperature to Cook Smoked Ribs to

    Unlike pork shoulder, you are really looking for time and milestones versus a specific temperature. So use a good thermometer with a fine point, but I’m not taking an actual reading for temperature. I’m probing the ribs for tenderness as you try to identify when they are done or ready to move from the wrap to the last phase.

    Adding Natural Sweetness for Keto Ribs

    Here is the thing that we did to add layers of sweet. By layers I mean making sure each stage of the process will add layers of sweet so we can get that sugar sweet feel WITHOUT actual sugar.

    • The Rub – Use sweet paprika. If you are someone on keto who is ok with honey, buy honey powder from a specialty market. It’s amazing! And watch the salt, too much salt or umami flavors will drown your added sweet (and we aren’t big fans of Stevia so yes, you can add that too, I guess).
    • The Spritz – If you looked in more detail at our post on 3-2-1 competition ribs, you’ll see the spritz is key. Spraying moisture on the ribs so you get smoke flavor to adhere to the meat. In this case, we use 100% apple cider vinegar, no dilution. Spray several times before wrapping and add some of that into the wrap.
    • The Sauce – You can add some sauce when you wrap and for the finish. For these we just added the sugar free BBQ sauce in the finish. You can do one, or both. Adding the sauce adds the flavor when basting, so by making the sauce with tomatoes and caramelized onions, you get a nice natural sweet. If you want more sweetness, and if your diet allows, experiment with adding about ½ cup of fruit to the sauce and let it simmer and soften in your sauce. Mango, pineapple, peach, and cherries work especially well in this. Pick your favorite and experiment.

    Wow, I need a glass of wine now – cause we just shared a lot. So, go do your buy list and get cracking, season the ribs the day before if you can (though not necessary).

    How many ribs per person?

    For a main meal, plan ½ rack per person. For a buffet, plan ¼ rack per person.

    This recipe was first published in June of 2018, and updated January of 2021 with new details for the keto rib rub and recipe steps.

    If you like this recipe we’d truly appreciate it if you would give this recipe a star review! And if you share any of your pics on Instagram use the hashtag #vindulge. We LOVE to see it when you cook our recipes. 

    No Sugar Added Smoked Pork Ribs (Keto and Paleo Friendly)

    Keto Ribs Recipe

    Smoked ribs made with a savory and sweet dry rub that has zero added sugar, as well as an incredible BBQ sauce that is naturally sweetened with caramelized onions. It’s Keto and Paleo friendly and absolutely delicious! 
    4.69 from 19 votes
    Print Pin Rate Save Saved!
    Prep Time: 30 minutes minutes
    Cook Time: 6 hours hours
    Total Time: 6 hours hours 30 minutes minutes
    Servings: 4 servings
    Calories: 1499kcal
    Author: Mary Cressler | Vindulge
    Cost: $30.00

    Ingredients

    For the Ribs

    • 2 racks spare ribs St. Louis Cut
    • 4 tablespoons yellow mustard
    • ⅔ cup sugar free dry rub
    • 4 tablespoons butter (2 per rack)

    For the Spritz

    • 2 cups apple cider vinegar, (placed into a food safe spray bottle)

    Sugar Free Pork Dry Rub

    • 2 tablespoons kosher salt
    • 2 tablespoons coarse ground pepper
    • 2 tablespoons fresh rosemary, finely diced
    • 2 tablespoons sweet paprika
    • 1 tablespoon garlic powder
    • 1 tablespoon oregano
    • ¼ teaspoon cayenne pepper

    Sugar Free BBQ Sauce

    • 1 small white onion, chopped (about 1 cup)
    • 1 tablespoon butter (or extra virgin olive oil)
    • 2 cloves garlic, diced
    • 1 cup apple cider vinegar
    • 1 can (15 oz) tomato sauce (with no sugar added)
    • 3 tablespoons tomato paste
    • ½ teaspoon cayenne pepper
    • ½ tablespoon sweet paprika
    • ½ tablespoon dry mustard
    • ½ teaspoon kosher salt
    • ¼ teaspoon fresh ground black pepper
    • 1 tablespoon Worcestershire sauce
    • Optional add ins: ½ cup fruit (cherries, mango, pineapple), a few dashes of hot sauce, honey, maple syrup, molasses
    Prevent your screen from going dark

    Instructions

    • Trim ribs of excess flap meat and pull off the silver skin membrane on the bone side. Add mustard to the ribs (side note for keto – Dijon has sugar, so we used old fashioned yellow deli mustard). Then apply your dry rub liberally, season overnight.
    • Preheat smoker to 250 degrees, we use local fruit woods like apple. Really depends on your preference.
    • Add the ribs to the smoker for about 90 minutes. After 90 minutes begin spritizing. We do it every 20 minutes or so to keep them moist. But get at least 3 good spritzes. After 3 hours total, you should see the bones protruding about ¼ inch, that is the sign to wrap.
    • Place foil on a sheet pan, grab each rib (one at a time) and place on the foil. Add butter (2 tablespoons per rib, cut up into smaller pieces to evenly disperse), a little sauce and/or little apple cider vinegar. Wrap tightly. Repeat for each rib.
    • Place back on smoker wrapped, likely for about two hours. However check after an hour and see if you get that texture you want when inserting the meat thermometer between the ribs.
    • That’s the time to unwrap, and then add more sauce. Adding the sauce to that perfectly tender rib for 30 to 60 minutes will firm up flavor.
    • Remove when you see the sauce firm up, and then get ready to slice and serve!!!

    For the Sugar Free Dry Rub

    • Combine all dry rub ingredients in a bowl and mix well. 

    For the Sugar Free BBQ Sauce

    • In a large pot set to medium heat melt 1 tablespoon butter or olive oil and the onions. Stir occasionally until the onions are soft (golden/starting to caramelize), and sweet to the taste (at least 20 minutes). * you may need to adjust the heat and turn it down if they are browning too fast.
    • Next add the garlic and stir together for 1 minute.  
    • Add the apple cider vinegar, tomato sauce, tomato paste, and mix. Add your dry seasonings, Worcestershire, and optional add ins. Simmer for 15-20 minutes. Using a hand immersion blender, or countertop blender, blend your sauce until smooth and there are no chunks. Taste and adjust seasonings to your preference. If too thick add water or more apple cider vinegar. If you’re flexible on sweetness, add some sweeteners (honey, maple syrup, etc. to your taste preferences).

    Video

    Nutrition

    Calories: 1499kcal | Carbohydrates: 15g | Protein: 74g | Fat: 123g | Saturated Fat: 42g | Cholesterol: 394mg | Sodium: 4571mg | Potassium: 1613mg | Fiber: 5g | Sugar: 4g | Vitamin A: 2911IU | Vitamin C: 5mg | Calcium: 153mg | Iron: 7mg
    Tried this recipe? We would love to see!Mention @vindulge or use the hashtag #vindulge

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    Reader Interactions

    Comments

    1. David says

      January 14, 2023 at 12:54 am

      5 stars
      Sounds perfect

      Reply
    2. Yvonne Behnke says

      October 15, 2022 at 4:10 pm

      Question is the 1400 + calories for 1 serving it seems like. A lot of calories

      Reply
      • Sean Martin says

        October 17, 2022 at 11:19 am

        Technically the calorie calculation for this recipe is for one rack of ribs sauced. Is there a portion size you want us to get more specific about? Typically one rack of ribs feeds two adults.

        Reply
    3. Michael Wagner says

      June 20, 2021 at 3:06 pm

      5 stars
      I smoked four racks for a joint Father’s Day potluck dinner. These were a huge hit. Everyone raved about the taste. The rub is perfect as is. No sauce required.

      Reply
    4. shawn patrick says

      January 02, 2021 at 8:43 pm

      5 stars
      We made this tonight and it was awesome.

      Reply
    5. Lisa Edwina says

      January 25, 2020 at 12:14 am

      4 stars
      thanks for use ful post .i like your post and so yummy;

      Reply
      • Sean Martin says

        January 25, 2020 at 5:13 pm

        Thank you Lisa!

        Reply
    6. Rosamonde Simone @ KetoBotyToneAvis says

      August 14, 2019 at 2:39 am

      5 stars
      Your recipe of ‘/sugar-free-smoked-pork-ribs’ looks very easy to make, thank you for sharing it.

      Reply
    7. Bella Hardy @ Healthnerdy.com says

      July 16, 2019 at 7:44 am

      5 stars
      These sugar-free smoked pork ribs are so Instagrammable and adorable! As you know I made it a short while ago and it was lovely! Thx, Mary for sharing!

      Reply
    8. Trudi Gummelt says

      July 04, 2019 at 2:06 pm

      Do you actually separate the ribs from the rack for steps 4 and 5?

      Reply
      • Sean Martin says

        July 04, 2019 at 4:37 pm

        Trudi – we actually don’t separate the ribs from the bone until we are ready to eat. So we will wrap, glaze and finish all together. Then slice it up for serving.

        Reply
        • Trudi Gummelt says

          July 04, 2019 at 5:50 pm

          OMG thank you so much for the quick reply! Just in time for my ribs and step 4! Lol happy 4th to you. 🙂

          Reply
    9. Scarlette says

      June 30, 2019 at 9:27 am

      5 stars
      I made ribs yesterday, but in the oven. Your sugar free BBQ Sauce is amazing! I followed the recipe, except that I didn’t have Worcestershire sauce, or dry mustard (I only tried 2 tsps of yellow mustard instead, because I wasn’t sure if it was an ok substitute). I also added about 1/3 cup fresh black cherries.
      I made the sauce while the ribs were cooking, and it went straight to the blender, and then on to the ribs to finish baking. It still tasted like tomato sauce when the ribs were done.
      However, after about two hours, the sauce had a completely different flavor! The various flavors had melded together. I think the sauce needs to be prepared with at least 1-2 hours resting time before it is used.
      I am glad that I have a lot left over for my next BBQ recipes! I will definitely be back to make this anytime I want a sugar free BBQ Sauce!

      Reply
      • Sean Martin says

        June 30, 2019 at 3:36 pm

        Scarlette, awesome substitutions and so glad you liked it! Love the modification on the cherry and feedback.

        Reply
    10. Leah says

      October 27, 2018 at 10:08 pm

      I would love to try this but I don’t have a smoker- any suggestions for sugar free ribs if you don’t have a smoker?

      Reply
      • Mary says

        November 01, 2018 at 2:29 pm

        Leah, try them in the oven at the same temperature and time. You should have the same effect, just not the smoke influence.

        Reply
    11. Leah says

      October 27, 2018 at 10:03 pm

      I really want to try this but I don’t have a smoker- any suggestions for sugar free ribs without a smoker?

      Reply
    12. Angie says

      October 11, 2018 at 1:33 am

      5 stars
      I’m always looking for recipes and always reading reviews but I hardly ever take the time to write one. Thank you so much for such a great recipe. We are on a round of whole 30 and was so excited to find a smoker recipe that wasn’t loaded with sugar. It was delicious. My 7 and 9 year old couldn’t stop eating it. We didn’t make the sauce and was pleasantly surprised at how tasty the ribs were even without any sauce. Next time we will make the sauce! Thanks again for your wonderful recipe!

      Reply
      • Mary says

        October 14, 2018 at 8:28 pm

        Angie, thank you so much for dropping a comment! One thing we love to tell readers when cooking low and slow, start with simple kosher salt, and coarse black pepper. Then from there you can add any dry spice flavors to the rub that works for you. We’re happy that the technique worked for you!!

        Reply
    13. Wayne says

      August 14, 2018 at 4:39 pm

      5 stars
      Made them just as written and they were great!!!! And the second rack, rewarmed up for late lunch the next day, were even better. ( the strong vinegar flavor had mellowed)

      Reply
      • Mary says

        August 22, 2018 at 8:48 pm

        That is awesome!!! Thanks for sharing!

        Reply
    14. Erin @ Platings and Pairings says

      June 13, 2018 at 11:01 am

      Yum! I definitely want to try the sugar free BBQ sauce with some mango added in – That sounds amazing Mary!

      Reply
    15. Marlynn | UrbanBlissLife says

      June 13, 2018 at 10:08 am

      Okay, I am seriously impressed, Mary! This is such a great way to cook ribs, whether one is following the Keto diet or not. Your tips for adding sweetness without sugar are fantastic. These ribs look amazing!

      Reply
      • Mary says

        June 13, 2018 at 11:35 am

        Thanks so much! 🙂

        Reply
    16. Waz says

      June 12, 2018 at 5:07 pm

      I’ll pass on the pork, but I’d love to try your BBQ sauce recipe! So many store bought BBQ sauces have way too much sugar, and I love that your recipe includes ACV, which I’ve been trying to incorporate more and more into my cooking.

      Reply
    17. Robert Mehr says

      June 11, 2018 at 7:35 am

      5 stars
      Wow, you have just added a new dimension to my life. I love Barbecue ribs, my wife will not eat them. She hates barbecue sauces with sugar, I have not made this recipe yet but I can tell by your description of how to barbecue these ribs, they will be great.

      Just found your blog site this morning, you can add me to hose who follow your wonderful site. We have much in common, I make my our wine, love to cook and travel. Life is great.

      Reply
      • Mary says

        June 12, 2018 at 2:59 pm

        I’m so glad you found us and enjoy the sound of the recipe 🙂
        I hope you get to try those ribs! We love them!!

        Reply

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    Mary-Cressler-Sept-2015-smI'm Mary, a wine/food/travel writer, Certified Sommelier, mom of twins, former vegetarian turned BBQ fanatic, runner, and founder of Vindulge and author of Fire + Wine cookbook.  Thanks for stopping by!

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