Pork Loin Ribs with Keto BBQ Sauce - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Garlic is supports cardiovascular health and has anti-inflammatory properties.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your dinner.
Ingredients
- PORK LOIN RIBS
- 3 Racks Pork Loin Back Ribs (8.15 lbs)
- 3 Tbsp. Salt
- 3 Tbsp. Pepper
- 1 Tbsp. Garlic Powder
- 1 Tbsp. Southwest Seasoning
- 3 Tbsp. Liquid Smoke
- 1 1/2 Cups Char-Broil Mesquite Smoking Chips
- KETO BBQ SAUCE
- 1/2 Cup Sugar Free Ketchup
- 1 Tbsp. Hot Sauce
- 2 tsp. Yellow Mustard
- 1 tsp. Liquid Smoke
- 1 tsp. Worcestershire
- 1/2 tsp. Mrs. Dash Table Blend
- 1/2 tsp. Chili Powder
- 1/2 tsp. Cumin
- 1/4 tsp. Cayenne Pepper
Instructions
- Preheat your oven to 225F. We’re going to cook them until almost done, and then impart flavor and texture on the grill.
- Start off by removing the silverskin on the pork loin back ribs. The easiest way I found to do this was to dig your finger under the middle of the silverskin, and then pull it back. It will remove in 1 piece.
- Season your ribs well. I used 3 Tbsp. Salt, 3 Tbsp. Pepper, 1 Tbsp. Garlic Powder, 1 Tbsp. Southwest Seasoning, and 3 Tbsp. Liquid Smoke between all 3 racks. Make sure you season both sides.
- Put the ribs into a large baking pan and cover it with foil. Bake them for 2 hours in the oven.
- Once the 2 hours is up, turn your oven up to 250F and continue cooking for 2 more hours.
- When they’re done, they will look cooked but look plain.
- Mix together 1/2 Cup Ketchup, 1 Tbsp. Hot Sauce, 2 tsp. Yellow Mustard, 1 tsp. Liquid Smoke, 1 tsp. Worcestershire, 1/2 tsp. Mrs. Dash Table Blend, 1/2 tsp. Chili Powder, 1/2 tsp. Cumin, and 1/4 tsp. Cayenne Pepper. This will give you your BBQ sauce.
- Start soaking your wood chips. I am using Char-Broil Mesquite Smoking Chips.
- Create 3 “foil trays” out of some aluminum foil. Rest the ribs in the center of the trays.
- Brush your ribs well with the BBQ sauce. I am using a silicon basting brush to do this – it really comes in handy. Make sure you brush both sides of the ribs.
- Add your smoke chips to your smoke box. I’m using the Brinkman Cast Iron Smoke Box. I’ve had it for nearly 5 years now and it’s served me really well.
- Put all your ribs and the smoke box on the grill. You want to have a medium-high heat over the smoke box, but no heat over the ribs. Smoke these for at least 60 minutes.
- Once the ribs are finished smoking, turn up your heat under the ribs. Cook them on each side for about 10 minutes, basting sauce if you’d like. I save my sauce for the end.
- Once the ribs are done they should have changed color completely – now looking like actual ribs. Let them rest for about 5-10 minutes.
- Cut them up and dish them out, slather with remaining sauce (I had about half the sauce left).
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Pork Loin Ribs with Keto BBQ Sauce contribute to your health goals:
- Garlic: May help reduce cholesterol levels often elevated in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Pork Loin Ribs with Keto BBQ Sauce can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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