PCOS Meal Planner

Dinner: Pork Loin Ribs with Keto BBQ Sauce

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

1. Preheat your oven to 225F. We’re going to cook them until almost done, and then impart flavor and texture on the grill.

2. 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.

3. 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.

4. Put the ribs into a large baking pan and cover it with foil. Bake them for 2 hours in the oven.

5. Once the 2 hours is up, turn your oven up to 250F and continue cooking for 2 more hours.

6. When they’re done, they will look cooked but look plain.

7. 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.

8. Start soaking your wood chips. I am using Char-Broil Mesquite Smoking Chips.

9. Create 3 “foil trays” out of some aluminum foil. Rest the ribs in the center of the trays.

10. 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.

11. 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.

12. 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.

13. 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.

14. Once the ribs are done they should have changed color completely – now looking like actual ribs. Let them rest for about 5-10 minutes.

15. Cut them up and dish them out, slather with remaining sauce (I had about half the sauce left).







Pork Loin Ribs with Keto BBQ Sauce

Nutrition Facts

Serving Size: 11

Amount Per ONE Serving
Calories 8243 kcal
Fat 652.05 g
Carbohydrate 15.75 g
Protein 588 g

Managing PCOS can be challenging, but you don't have to do it alone. Join our supportive community to connect with others who understand what you're going through, share tips, and get encouragement. Here's how you can get involved:

Subscribe to our Newsletter: Receive PCOS-friendly recipes, tips, research updates, and more delivered straight to your inbox. Stay informed and empowered with the latest information and support.

Join our Telegram Channel: Stay updated with the latest tips and advice on managing PCOS.

Follow us on Facebook: Engage with our community, participate in discussions, and get support from others.

PCOS Coach AI: Access our 24/7 AI PCOS Coach and Meal Planner for personalized guidance and support anytime you need it.

Register to learn what this meal can do for you

Create a new plan every week and get full access to our premium planner

JOIN FREE

Comments about this recipe "Pork Loin Ribs with Keto BBQ Sauce"


Register or log in to add a comment

Tired of ineffective PCOS advice?

Break the cycle with the PCOS Meal Planner - your personalized guide to eating better, feeling better, and managing PCOS symptoms. Take control today!

Image of a woman who is cooking a PCOS friendly meal in a pot

About the PCOS Meal Planner

Forget the frustrating cycle of weight loss attempts, endless medications, and living in discomfort. Introducing the PCOS Meal Planner. A meal planning guide that goes beyond temporary fixes to offer a comprehensive strategy, empowering you to ignite a transformation towards lasting health and happiness. Step into a world where you control your PCOS, not the other way around.

Unlock Your PCOS Freedom Now.

Recent Blog Posts

If You Have PCOS and Want Protein Pancakes Stick to This

Protein pancakes can be a perfect breakfast option for women with PCOS

If You Have PCOS and Want to Eat Chinese Food, Read This

Chinese cuisine is beloved worldwide, and having PCOS doesn't mean you have to miss out

If You Have PCOS and Want to Eat Chinese Food, Read This

Chinese cuisine is beloved worldwide, and having PCOS doesn't mean you have to miss out

Alkaline Reset Diet and PCOS: A Comprehensive Guide

The alkaline reset diet has gained attention for its potential benefits in hormone balance and inflammation reduction.

Alkaline Reset Diet and PCOS: A Comprehensive Guide

The alkaline reset diet has gained attention for its potential benefits in hormone balance and inflammation reduction.

PCOS Telegram Channel: Your Daily Support for PCOS Diet

Looking for a supportive PCOS Telegram channel?

How to Go Plant Based with PCOS

Learn how to transition to a plant-based diet with PCOS safely and effectively. Discover essential nutrients, meal plans, and practical tips for managing PCOS

If You Have PCOS and Want to Order Pizza, Stick to This Guide

A practical guide for enjoying pizza while managing PCOS symptoms, including smart ordering tips and nutritious topping choices.

If You Have PCOS and Want to Eat Mexican Food, Stick to This Guide

Learn how to enjoy Mexican cuisine while managing PCOS with smart choices, substitutions, and cooking tips.