Sticky • Smoky • Tender • 45g+ Protein Per Serving
📝 Quick Description
These high-protein BBQ ribs are slow-baked until tender, brushed with a low-sugar homemade BBQ glaze, then finished under the broiler for that sticky, caramelized crust.
Perfect for:
• Weekend dinners
• High-protein meal prep
• Game night
• Family BBQ alternative
• Low-carb or balanced macros
⏱ Servings & Timing
• Serves: 4
• Prep Time: 15 minutes
• Bake Time: 2–2.5 hours
• Broil Time: 5 minutes
• Total Time: ~2 hours 45 minutes
🛒 Ingredients
🍖 Ribs
• 2–2.5 lbs pork baby back ribs
OR
• Beef ribs for even higher protein
🧂 Dry Rub
• 1 tbsp smoked paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp salt
• ½ tsp black pepper
• ½ tsp chili powder
• ½ tsp cumin
• Optional: 1 tsp brown sugar substitute
🍯 High-Protein Low-Sugar BBQ Sauce
• ½ cup sugar-free ketchup
• 1 tbsp apple cider vinegar
• 1 tbsp Worcestershire sauce
• 1 tbsp Dijon mustard
• 1 tbsp monk fruit sweetener
• ½ tsp smoked paprika
• ¼ tsp garlic powder
Simmer 5 minutes until thick.
👩🍳 Step-By-Step Instructions
1️⃣ Prep the Ribs
Preheat oven to 300°F (150°C).
Remove membrane from back of ribs (important for tenderness).
Pat ribs dry.
Rub evenly with dry rub mixture on both sides.
2️⃣ Slow Bake
Wrap ribs tightly in foil.
Place on baking sheet.
Bake for 2–2.5 hours until:
✔ Meat is tender
✔ Internal temp around 190–200°F
✔ Almost falling off bone
Low and slow makes them juicy.
3️⃣ Make the Sauce
In small saucepan, combine BBQ sauce ingredients.
Simmer on low for 5–7 minutes until slightly thickened.
Taste and adjust sweetness or smokiness.
4️⃣ Glaze & Broil
Remove ribs from foil.
Brush generously with BBQ sauce.
Broil 3–5 minutes until:
✔ Sauce bubbles
✔ Edges caramelize
✔ Slight char forms
Watch carefully so it doesn’t burn.
5️⃣ Rest & Slice
Let rest 5–10 minutes.
Slice between bones.
Serve hot.
💪 Nutrition (Approximate Per Serving – ¼ Rack)
Calories: 450–550
Protein: 40–50g
Carbs: 6–10g (low-sugar sauce)
Fat: 30g
Using beef ribs:
Protein increases further.
🔥 Why This Works for High-Protein Diets
✔ Naturally protein-dense
✔ Low-carb sauce option
✔ High satiety
✔ Great for muscle recovery
✔ Much cleaner than restaurant ribs
✔ Keeps flavor without sugar overload
🥦 High-Protein Serving Ideas
Pair with:
• Garlic butter cauliflower mash
• High-protein mac & cheese (Greek yogurt base)
• Roasted broccoli
• Cottage cheese coleslaw
🧊 Storage
Fridge: 4 days
Freezer: 2 months
Reheat covered in oven for best texture.
🔄 Flavor Variations
Spicy Honey
Add chili flakes + sugar-free honey.
Korean Style
Add gochujang + soy sauce.
Garlic Butter Finish
Brush melted garlic butter after broiling.
