Keto Baby Back Ribs
Fall-off-the-bone oven-baked baby back ribs rubbed in smoky spices and glazed with a sticky sugar-free barbecue sauce. At just 4.1g net carbs per serving and ready in about 3 hours (mostly hands-off), these tender, fatty ribs are pure keto comfort food.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
Low and slow is the secret to baby back ribs that slide right off the bone, and a sugar-free glaze keeps them firmly keto. With a smoky spice rub and a sticky caramelized finish, these are the kind of ribs you'll never guess are low-carb.
Ingredients
- 2 lb baby back pork ribs (1 rack)
- 2 tbsp smoked paprika
- 1 tbsp granulated erythritol or monk fruit sweetener
- 2 tsp garlic powder
- 2 tsp onion powder
- 1 tsp ground cumin
- 1 tsp fine sea salt
- 1 tsp freshly ground black pepper
- 1/2 tsp cayenne pepper (optional)
- 2 tbsp olive oil
- 1/2 cup sugar-free barbecue sauce (store-bought or homemade)
Instructions
- 1
Preheat the oven to 275°F (135°C). Pat the ribs dry and flip them bone-side up. Slide a butter knife under the thin silver membrane, grip it with a paper towel, and peel it off completely for tender ribs.
- 2
In a small bowl, mix the smoked paprika, erythritol, garlic powder, onion powder, cumin, salt, pepper, and cayenne. Rub the ribs all over with olive oil, then coat both sides thoroughly with the spice rub, pressing it in.
- 3
Wrap the rack tightly in a double layer of foil and place on a rimmed baking sheet. Bake for 2.5 hours, until the meat is very tender and has pulled back from the bone tips.
- 4
Carefully open the foil (watch the steam) and brush the top of the ribs generously with the sugar-free barbecue sauce.
- 5
Increase the oven to 425°F (220°C), or set to broil. Return the unwrapped ribs to the oven for 8 to 12 minutes, until the sauce is bubbling, sticky, and caramelized at the edges.
- 6
Rest the ribs for 5 minutes, then slice between the bones and serve with extra sauce on the side.
Tips & notes
- Always check that your barbecue sauce is truly sugar-free (sweetened with erythritol, monk fruit, or allulose) — most bottled sauces hide 8-15g of sugar per serving. Carbs above assume a low-carb sauce at about 2g net carbs per 2 tbsp.
- No erythritol? Swap in any granulated keto sweetener, or leave it out entirely — the rub still works beautifully.
- Store leftovers in an airtight container in the fridge for up to 4 days, or freeze for up to 2 months. Reheat wrapped in foil at 300°F to keep them moist.
Log this recipe in one tap
Save keto baby back ribs to CarbMeNot and track its 4.1g net carbs against your daily budget automatically.
Frequently asked questions
- How many carbs are in keto baby back ribs?
- Each serving has 4.1g net carbs (5.8g total carbs minus 1.7g fiber), 612 calories, 41g protein, and 47g fat. This recipe makes 4 servings from one 2 lb rack.
- Why peel the membrane off the back of the ribs?
- The thin silvery membrane on the bone side turns tough and rubbery when cooked and blocks the rub and smoke flavor from penetrating. Removing it gives you noticeably more tender, flavorful ribs.
- Can I make these ribs in a smoker or grill instead?
- Yes. Smoke or grill over indirect heat at 250-275°F for about 3 hours, then glaze with sugar-free sauce and finish over higher heat for a few minutes to caramelize. The keto rub and macros stay the same.
