Home / Blog / #WhatscookinWednesday Smoky Rhubarb BBQ Ribs

After last weeks toasted coconut lemon squares I am in the mood for something hearty, so here a #WhatscookinWednesday Smoky Rhubarb BBQ Ribs that are sure to please. Any takers?  I have to tell that I am not up for sharing mine but you can make your own with this delicious recipe.  And don’t worry about a thing because this gooey sticky concoction is entirely keto friendly and gluten-free. That doesn’t lessen the flavor though, so head out to the store tonight and grab yourself a slab of ribs ’cause I am pretty sure you will have all of the other ingredients at home.

If you are not a pork eater, substitute with some chicken!

Now onto what you need to know.

The Lowdown

This makes a total of 6 servings (2 ribs each) of Smoky Rhubard BBQ Ribs. Each serving comes out to be 405Calories, 31g Fat, 2g Net Carbs, and 27g Protein.

Now that’s what I call low carb!

The Groceries

For the BBQ Sauce

  • 2 cups raw rhubarb, chopped
  • 1/4 cup chipotles in adobo sauce
  • 1/3 cup granulated sugar substitute (I use Xylitol)
  • 1/3 cup apple cider vinegar
  • 1/2 cup water
  • 1/2 tsp mustard powder
  • 1 tsp allspice
  • 1 tsp onion powder
  • 3/4 tsp kosher salt
  • 1/8 tsp ground cloves
  • 2 Tbsp sugar-free ketchup
  • 1 Tbsp avocado or coconut oil
  • 1 tsp paprika
  • 1 tsp ground ginger
  • 1/4 tsp ground coriander
  • 1/4 tsp garlic powder
  • 1 tsp fish sauce

For the Ribs

  • 1 large rack of pork ribs
  • 1.5 Tbsp kosher salt
  • 1/2 tsp ground black pepper
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp paprika
  • 1/2 tsp allspice
  • 1/2 tsp ground coriander
The Execution

For the Sauce:

  1. Combine the rhubarb, chipotle, sweetener, apple cider vinegar, and water in a medium saucepan. Bring to a boil and then simmer for 10 minutes.
  2. Puree the mixture (a hand-held immersion blender works best for this) and return to the stove.
  3. Add the mustard powder, allspice, onion powder, salt, ground cloves, ketchup, oil, paprika, ginger, coriander, garlic powder, and fish sauce to the pan and stir well until combined.
  4. Cook over low heat for another 5 minutes.

For the Ribs

  1. Combine all of the rib spices together and mix thoroughly. Sprinkle generously on all sides of the ribs. Place the seasoned rack in a pan (you can line it with parchment or foil if you desire) and bake in a 350-degree F oven for 2 hours (3 hours if it’s a really thick rack.)
  2. Remove ribs from the oven and baste with a layer of BBQ sauce.
  3. Return to the oven and bake for 30 minutes.
  4. Reduce oven temperature to 325 degrees.
  5. Remove the ribs from the oven and baste with another layer of BBQ sauce.
  6. Return to the oven and bake for 30 minutes.
  7. Remove the ribs from the oven and baste with another layer of BBQ sauce.
  8. Return to the oven and bake for 30 minutes.
  9. Check to see if the middle of the ribs will cut easily. If there is still resistance and they aren’t coming apart easily, baste again and cook for an additional 30 minutes or until done to your liking.

My name is Len Benoit and I’m the owner/trainer at Fit 1 in Etobicoke.  I didn’t invent this delicious #WhatscookinWednesday Smoky Rhubarb BBQ Ribs recipe, we spied it on, but I will enjoy it right along with the rest of you.  If you are looking for gyms in Etobicoke or Toronto and want more information about my Women’s and Co-Ed Bootcamp, Youth Sportfit Program, or Personal Training classes, give me a call at 647-776-7776 or visit the website at  Come in for a FREE 7-Day Trial membership if you are friends with one of our members, if not, head on over to the website to learn more about our 28 Day Quick Start Challenge and find out why FIT is right for you!