Keto BBQ Ribs (Cooked with a Sous Vide!)

rib-keto-bbq-sauce-lowcarb-porkI actually don’t usually care for ribs, because I am weird, and hate eating stuff on the bone, even though I love the taste of meat.  But, since I was craving something from Phil’s BBQ (so tasty btw if you’ve never been) I knew I couldn’t eat there because as delicious as their sauce is, it’s very carby.  So, we decided to make our own keto-friendly ribs.  Also, as a new sous vide convert, I always was happy to find the opportunity to use my new appliance other than for just those Starbucks Egg-Bites, as delicious as they are.

These are actually really good, I could have definitely eaten the whole rack.  Also, I gotta say, they were incredibly tender.  I will list both ways to cook them, but if you have a sous vide I highly recommend you try it!


  • 1 tbsp neutral oilketo-bbq-ribs-nutritional-info2 green onions
  • 2 tbsp chopped garlic
  • 1 can of tomato paste
  • 1/2 C of sugar-free maple syrup
  • 1/4  apple cider vinegar
  • 2 tbsp Mustard
  • 1/2 C Water
  • 2 tsp Cayenne pepper
  • 2 tsp chili powder
  • 1 package of St. Louis Style ribs
  • Garlic powder
  • Salt and Pepper to taste

For Sauce: Chop green onion and saute with garlic in sauce pan with oil. Once soft, add remaining ingredients, cooking until sauce is of desired consistency: For thinner sauce, add more water. *Please note, nutritional information is for sauce only as you can use any meat with the recipe

With Immersion blender or food processor blend until smooth.

For Ribs: Set your sous vide bath to 165F. Season ribs liberally to give a uniform coating.  I didn’t give exact measurements as it’s going to depend on the size of your ribs, use your judgement. Divide ribs into 4 pieces and place them into bags and into the water bath for 12 hours. You may need to put a cup or bowl in your sous vide to make sure the ribs are fully immersed, or invest in some  sous vide clamps. When they are done, you can finish them on a grill or in the oven.

If you don’t have a sous vide, you can definitely roast them in an oven, I would do them low and slow, at 250F wrapped in foil until they are tender, and then finish on the grill or open the foil and turn your broiler on to give them color.

*Myfitnesspal doesn’t count sugar alcohols separately and the Sugar free syrup used while 16g of carbs, has 14g of Sorbitol, which has a GL index if 4. The facts below are for the sauce, the recipe made a little more than a pint, but for ease of measurements, we will call it a pint and at 1 Tbsp per serving.  I used 4 Tbsp to coat the ribs, however the type of ribs, or whatever meat you decide to use, and the amount of sauce, is completely up to you.




Chimichurri- A Brazilian Steak Sauce

Chimichurri is an amazing sauce that is traditionally used as a steak sauce in Brazil.  It also has many other uses, it’s absolutely amazing on eggs, any type of meat, and some people will even mix it with mayo or cream cheese as a spread.  This also tastes

Although chimichurri can be used in a multitude of ways, you really can’t go wrong with adding it to a steak.  Try it!

really delicious mixed with hot veggies. It’s really just a great way to add some zest to any dish, and it’s very easy to make. If you have any other uses for this delicious sauce, let me know! I’m curious to try it in other recipes.


  • 1/2 C Red Wine Vinegar
  • 1 tsp Salt
  • 3-4 Garlic Cloves
  • 1 Shallot
  • 1 Jalapeno
  • 1 Bunch of Cilantro
  • 1 Bunch of Parsley
  • 2 tbsp Oregano
  • 1 C Extra Virgin Olive Oil

Coarsely chop, garlic, shallot, jalapeno, cilantro, parsley and oregano.  Add all ingredients except the olive oil into a food processor.  The reason why I’m having you coarsely chop the ingredients first so so that they blend better. Pulse 5-6 times or until mixture is in small and uniform pieces. Remove from the food processor, and add olive oil and mix well. Store in mason jar or a container of your choosing.

Tip: To make sure chimichurri stays green and vibrant in color, add a thin layer of olive oil on top of the mixture before storing in refrigerator. This will prevent oxidation and loss of color.

Blueberry Jalapeno Bacon Jam

Straight up, this jam isn’t the most photogenic jam, but it’s absolutely delicious. Trust.

I actually got this idea based on a restaurant I went to in Denver; I ordered a burger with a blackberry bacon jam while my friend Raquel feasted on the most delicious chicken dinner ever.  It had potential to be good, but it was so bland!  As soon as I got home I was determined to make a better version of what should have been a delicious condiment on my burger.  I have also made this with blackberries and both are equally delicious, I just happened to have frozen blackberries on hand this time, but both work quite well.

Works deliciously on burgers, as a condiment on a charcuterie board with cheese and cured meats, or even on bread.  Feel free to adjust ratios as needed to your liking.  It’s a tad carby, so don’t go overboard as delicious as this jam is.


  • 6 strips of bacon
  • 1 large red onion
  • 4 jalapenos (seeded)
  • 1/4 C balsamic vinegar
  • 1/4 C distilled vinegar
  • 1/2 C blueberries (if frozen, make sure no added sugar)

Finely chop raw bacon (or you can even freeze and grind in a food processor or meat grinder), add your bacon to a sauce pan and render bacon fat. Remove bacon from the pan but leave the bacon fat. Finely dice or process the onions or jalapenos, and add to pot and cook in the bacon fat on a medium heat until it has softened.  Add bacon, along with other ingredients and cook until the vinegar has evaporated, which should leave you with a jam-like consistency. Remove from heat, and cool in a mason jar or any suitable container.


Jerk Chicken Wings

So, I may be slightly obsessed with my Air-Fryer. These wings are actually super easy to make.  The only other thing I would consider adding is  maybe adding a very, very finely minced amount of habanero if you really want to kick it up a notch, but we didn’t this time.  Also, even though Cody and I have a generally high tolerance to spice, we tried to keep these reasonably mellow that way everyone can enjoy.  Keep in mind, jerk chicken is spicy by nature so these still have some heat to them.


  • 6 full chicken wings
  • 1 1/2 tsp pink Himalayan salt
  • 1/4 tsp pepper
  • 1/4 tsp cayenne pepper
  • 1 tsp garlic powder 
  • 1 tsp allspice 
  • 2 tsp paprika 
  • 1 tsp onion powder
  • 1/2 cinnamon 
  • 1/4 tsp nutmeg

Combine dry ingredients and mix in gallon sized Ziploc bag or in large bowl.  Add chicken and shake until wings are fully coated. Add a tiny bit of oil to the air fryer basket to prevent them from sticking, a misto works very well for this!  Air-Fry at 400 degrees for 15 minutes. They will have a nice crisp to them too!


Crack Slaw


So Crack Slaw is nothing new, but if you all haven’t tried it, it really is the shit.When people tell me something is addicting as “crack” I tend to assume the opposite.  But in this case the hype is REAL. I absolutely love this and it is quickly becoming a staple in my diet.

It’s basically the best way to get your Chinese delivery fix without the carbs.  I would say also it’s very similar to PF Chang’s chicken wrap stuffing.  I know, I haven’t tried it with ground chicken yet (Cody says it would be too dry) but substitute the meat as you like, anything works!

This really good for any meal! It stores GREAT if you’d like to make enough for leftovers, and it even tastes pretty good cold. It really is a great, healthy staple.



  • 1 lb 85/15 ground beef, or any meat of your choosing
  • 1 package coleslaw mix
  • 1 tbsp of minced garlic
  • 1 tsp of granulated garlic
  • 1 tbsp of minced ginger
  • 1/4 cup soy sauce
  • 1 tbsp olive oil
  • 2 tbsp sesame oil
  • 2 tbsp of Sambal (or more to taste)
  • Squirt of Sriracha (optional)
  • 1/4 cup of lime juice (or rice wine vinegar)
  • 1 packet of Splenda (for taste)
  • green onion and sesame seeds for garnish


In a large skillet brown ground beef with the granulated garlic. Remove from pan and set aside. In same pan, add sesame oil and stir fry slaw mix, once the greens are just slightly  wilted, add the fresh ginger and garlic and continue cooking until fragrant. Add meat back in the pan along with soy and sambal, stirring continuously until it has reduced and thickened. Add lime juice and Splenda. Top with sesame seeds and or green onion if you desire, but its not required.

What is Sambal and do I need it?

Think of Sambal as a chunky, milder Sriracha. It give any dish a nice taste without adding too much heat. All it mainly consists of is chili peppers, ginger garlic among other ingredients.  The taste overall is very mild and pleasant, it is often served in Thai restaurants and is available in most supermarkets.  Try it! There IS fish sauce in there but you cannot taste it! I hate fish and I am obsessed with Sambal. Ultimately, you don’t need it, but it will really enhance the flavors in the dish!


Pepperoni Pizza Kale Chips


These keto chips make a delicious snack!

My friend Kristan introduced me to this concept!   She found them at a health/vegan shop and offered them to me when I visited her the other day ever since I am ADDICTED.  They are so good. I always though kale chips would be very dry and tasteless, but these kale chips completely blew my mind.  Seriously, try them!  You can thank me later.




  • 2 cup of almonds
  • 3/4 c of water
  • 2 tbsp of tomato paste
  • 1 tsp garlic powder
  • 1 tsp Italian seasoning
  • 1 tsp of dry oregano
  • 10 slices of thin-cut pepperoni
  • 1/3 c Parmesan cheese (use the fresh shredded kind)
  • 2 bunches of curly kale*

*Cut the kale into bite-sized peices, they will shrink down a bit, you don’t want them too small because then they will be, in my opinion, far too crunchy.

In a food processor blend the almonds and water together until it forms a chunky paste. Add the tomato and seasonings and blend. Then, place slices of pepperoni on a paper microwave for 45 seconds, until they’re firm and crunchy. Add pepperoni to the ingredients in the food processor and blitz until a smooth texture is achieved. In a bowl take your kale chunks and coat in pizza mixture. Bake at 200 until crunchy on the outside, but slightly chewy on the inside, but of course cook until your liking. These took 5 hours to dehydrate properly.

I did invest in a handy dehydrator so I will definitely be posting an update in the future with that recipe.  I feel like the oven worked great, but a small dehydrator works just so well!  Stay tuned, I will have a new seasoning for these kale chips up in the very near future.