BBQ Ribs Dinner — High-Protein Comfort Food

🍖 BBQ Ribs Dinner — High-Protein Comfort Food

Serves: 4
Prep: 25 minutes
Cook: 2½–3½ hours
Style: Smoky, saucy, hearty & protein-packed

1️⃣ Old-School Smoked BBQ Ribs

Ingredients

• 1½–2 kg pork baby-back or spare ribs
• 2 tbsp olive oil
• 2 tbsp smoked paprika
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 1 tsp black pepper
• 1 tsp salt
• 1 tsp chili powder
• 1 tsp mustard powder
• ½ tsp cayenne, optional
• ½ cup low-sugar BBQ sauce

Method

1. Remove the thin membrane from the back of the ribs.
2. Pat the ribs dry and lightly coat with olive oil.
3. Mix all dry seasonings and generously rub them over both sides.
4. For smoking: Smoke at about 110–120°C (225–250°F) for 3–4 hours, depending on rib thickness.
5. During the final 20–30 minutes, brush with BBQ sauce and allow it to caramelize.
6. Rest the ribs for 10–15 minutes before slicing.

Oven option: Wrap seasoned ribs tightly in foil and bake at 150°C (300°F) for about 2½–3 hours. Unwrap, brush with BBQ sauce, then broil/grill briefly until caramelized.

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🫘 2️⃣ Meaty BBQ Baked Beans

Ingredients

• 2 cans (about 400 g each) no-salt-added or reduced-sodium beans, drained
• 250 g lean ground beef or turkey
• ½ small onion, diced
• 2 cloves garlic, minced
• ½ cup low-sugar BBQ sauce
• 2 tbsp tomato paste
• 1 tbsp yellow mustard
• ½ tsp smoked paprika
• ½ tsp black pepper
• ¼ cup water
• Optional: chopped turkey bacon

Method

1. Brown the ground beef/turkey in a skillet.
2. Add onion and cook until softened.
3. Add garlic and cook for 30 seconds.
4. Stir in beans, BBQ sauce, tomato paste, mustard, seasonings and water.
5. Simmer on low for 15–20 minutes, stirring occasionally.
6. For extra flavor, transfer to a baking dish and bake at 180°C (350°F) for 20–25 minutes.

Protein boost: Use lean ground turkey/beef and choose beans with no added sugar.

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🥔 3️⃣ High-Protein Old-School Potato Salad

Ingredients

• 700 g potatoes, cubed
• 3 hard-boiled eggs, chopped
• ¾ cup Greek yogurt
• 2 tbsp light mayonnaise
• 1 tbsp yellow mustard
• 1 tbsp pickle juice
• ¼ cup chopped pickles
• 2 tbsp finely diced red onion
• 1 tbsp chopped fresh parsley
• ½ tsp paprika
• Salt & black pepper to taste

Method

1. Boil potatoes in salted water until fork-tender but not mushy, about 8–12 minutes.
2. Drain and allow them to cool completely.
3. Mix Greek yogurt, mayonnaise, mustard and pickle juice in a bowl.
4. Fold in eggs, pickles, onion and parsley.
5. Gently fold in the cooled potatoes.
6. Season with paprika, salt and pepper.
7. Refrigerate for at least 1 hour before serving.

💪 Make the plate more protein-focused

Serve:

• 2–3 rib portions
• A generous scoop of meaty baked beans
• A moderate serving of potato salad
• A side of steamed broccoli, green beans or coleslaw

Protein tip: The ribs provide the main protein, while the lean meat + beans and Greek yogurt + eggs add additional protein throughout the meal. Exact protein depends on the rib cut and serving size.