Keto BBQ ribs with creamy squash salad

Smokey. Tangy. Meaty. Plus, the flavor-enhancing fat is built right in! These cookout-worthy ribs, paired with our satisfying squash salad, will have everyone at your table—kids—neighbors—in-laws—singing your praises while licking their fingers.
Smokey. Tangy. Meaty. Plus, the flavor-enhancing fat is built right in! These cookout-worthy ribs, paired with our satisfying squash salad, will have everyone at your table—kids—neighbors—in-laws—singing your praises while licking their fingers.
USMetric
6 servingservings

Ingredients

  • 3 lbs 1.4 kg thin spare ribs
  • 1 teaspoon 1 teaspoon salt
BBQ sauce
  • 3 tablespoons 3 tablespoons olive oil
  • 1 tablespoon 1 tablespoon tomato paste
  • ½ ½ finely chopped yellow onionfinely chopped yellow onions
  • 1 tablespoon 1 tablespoon chili powder
  • 2 teaspoons 2 teaspoons garlic powder
  • 2 teaspoons 2 teaspoons fennel seeds
  • 1 teaspoon 1 teaspoon ground cumin
  • ½ teaspoon ½ teaspoon cayenne pepper
  • 2 teaspoons 2 teaspoons salt
  • 14 oz. 400 g canned whole tomatoes
  • 2 tablespoons 2 tablespoons cider vinegar
Salad
  • 2 lbs 900 g zucchini or squash
  • 2 tablespoons 2 tablespoons butter or olive oil
  • 3 oz. 75 g thinly sliced celery stalkthinly sliced celery stalks
  • 2 oz. 50 g finely chopped scallionfinely chopped scallions
  • 1 cup 225 ml mayonnaise
  • 2 tablespoons 2 tablespoons finely chopped fresh chives
  • ½ tablespoon ½ tablespoon Dijon mustard
  • salt and pepper

Instructions

Instructions are for 6 servings. Please modify as needed.

  1. Salt the ribs on both sides and place in a slow cooker. Add half of the BBQ sauce and cook for 6-8 hours on low heat.
  2. Take out the ribs and let them cool. (You can complete this step a day in advance if you wish.)
  3. Finish off the ribs on the grill or under the broiler. Crisp up the surface of the meat; this takes about 15 minutes total. Flip the racks over at the half-way point.
  4. Serve with the squash salad and the rest of the BBQ sauce.

BBQ sauce

  1. Heat the oil in a heavy saucepan and stir in the tomato paste. Add the onion and fry over medium heat until soft and glossy.
  2. Add a couple of tablespoons of water and simmer for 10-15 minutes.
  3. Add the spices, tomatoes, and vinegar and season with salt and pepper to taste.
  4. Bring to a boil. Lower the heat and let simmer for 15-20 more minutes. Blend the sauce with an immersion blender until it reaches a smooth consistency. Let cool. (If you want a thicker sauce, let it simmer longer, until it reaches the desired consistency.)

Salad

  1. Peel and cut the squash into cubes that are about half an inch square. (If necessary remove the seeds first.) Salt them and place in a colander. After 5-10 minutes, carefully press out the excess water.
  2. Sauté the squash in butter for a couple of minutes over medium heat. Do not overcook. The squash should be firm and the cubes should have a nice golden color around the edges. Set aside and let cool.
  3. Mix the other salad ingredients in a big bowl; fold in the squash.
  4. You can prepare the salad 1-2 days beforehand. It becomes even more tasty if you let the flavors mingle in the fridge.

Tip!

You don’t need a slow cooker to make delicious ribs! Try boiling them in a couple of litres of salted water. Remove the foam on the surface using a slotted spoon. Let boil slowly for 1.5-2 hours or until the meat is tender. Remove ribs and marinate in the BBQ sauce for a couple of hours or over night. Then, continue according to the step 3, above.

3 Comments

  1. Mark
    Yay!!! A BBQ sauce for ribs. Been waiting for this. Will try tomorrow!!
  2. Tracy
    It would be immensely helpful to have the carbs broken down into sides and entrees. Sometimes I want one but not the other. Especially the sides...always looking for sides and can't tell how many carbs without a lot of research on google.
    Reply: #3
  3. Rachael
    Tracy, most of the carbs are from the side dish. There's a small amount from the tomato paste and tomatoes in the BBQ sauce but the majority that you're getting is from the squash.
    Also, if you use MyFitnessPal you can add a recipe and just put all the ingredients in and it will tell you how many carbs you have in each dish. But remember it doesn't give you net carbs so you'll have to deduct the fiber yourself and get your net carbs. Much easier than trying to use google.

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