Keto Crock Pot Ribs


  • 2 racks of pork ribs (spare ribs or baby back ribs)
  • Salt and pepper to taste
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon cayenne pepper (adjust to your spice preference)
  • 1 cup sugar-free barbecue sauce
  • 1/4 cup apple cider vinegar (or any vinegar of your choice)
  • 2 tablespoons olive oil


  1. Prepare the Ribs:
    • If the ribs have a thin membrane on the bone side, you can remove it to help the flavors penetrate better. To remove it, start at one end of the rack and use a paper towel to grip and peel it off.
  2. Season the Ribs:
    • In a small bowl, mix together the salt, pepper, garlic powder, onion powder, smoked paprika, and cayenne pepper.
    • Rub the spice mixture all over the ribs, making sure to cover both sides.
  3. Sear the Ribs (Optional):
    • This step is optional but can add extra flavor. Heat a skillet or a grill pan over medium-high heat and add the olive oil. Sear the ribs for a few minutes on each side until they develop a nice crust. This step can be skipped if you prefer not to use oil.
  4. Prepare the Crock Pot:
    • Pour the apple cider vinegar into the bottom of the Crock Pot.
  5. Arrange the Ribs:
    • Cut the racks of ribs into sections that will fit inside the Crock Pot. Arrange the ribs in a standing position along the edges of the pot, with the meaty side facing outwards.
  6. Cook:
    • Pour the sugar-free barbecue sauce over the ribs, trying to coat them evenly.
    • Cover the Crock Pot with its lid and set it to cook on low heat for about 6-8 hours or until the ribs are tender. Cooking times may vary based on your Crock Pot model and the size of the ribs.
  7. Serve:
    • Once the ribs are cooked, carefully remove them from the Crock Pot and place them on a serving platter.
    • You can brush them with a bit more barbecue sauce if desired.
  8. Enjoy:
    • Serve the keto Crock Pot ribs with your favorite low-carb side dishes, such as cauliflower mash, coleslaw, or a mixed greens salad.

Nutritional Information (Per Serving, assuming 6 servings):

  • Calories: ~400-500 kcal
  • Protein: ~25-30g
  • Carbohydrates: ~5-10g (net carbs)
  • Fiber: ~1-2g
  • Fat: ~30-35g
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