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.

Pre Op Thoughts

It’s hard to believe that I started this journey 6 months ago. I remember counting down the days until the classes began. Then came the period where I realized this process is going to take what felt an eternity; it was still something I committed to every week but I could never really see the light.

Then one day about a week or so after New Years it’s almost as if I had a revelation. Surgery really IS  going to happen. My life really IS going to change, and very soon at that.

For the first time in my life, I just felt like I had certainty. It’s surreal, I feel like i have the will, and now I even have a tool to help me achieve this. If I follow the program I really am going to lose this weight, for good. I know, nothing in life is certain but the statistics are there. People are enjoying life, some are finally beginning life. They are enjoying things they never thought possible. They are going out and enjoying life, and don’t have to fear the constant scrunity of others. That to me is a life worth living.

I was having a chat with Cody tonight, we were at Subway getting salads. I decided to share my inner monologue with him and he was just so surprised to hear how I perceive things. As someone my size I am CONSTANTLY anxious about my physical appearance and how others perceive me, I feel like someone is always  judging my appearance or actions because at my weight I feel like I am under a microscope. Even when I have conversations with friends or family I am constantly checking to see if their eyes gaze at my giant stomach because I just can’t hide it.  I don’t like going out anymore because of my size.  I can’t do any of the activities I enjoy anymore like yoga or kayaking because I’m too large. I won’t go to Disneyland or any amusement park because o refuse to have to be forced off a ride because I don’t fit. This is not a life worth living.

But, the silver lining in all of this is that this will not be my life anymore! Things are going to change!! I will have more energy, be more fulfilled and confident. It’s crazy to think how that’s going to happen. I have known this lifestyle for so long I’m not even sure what to expect. I get a second chance at life!

This process has been such a mental journey more than anything. The woman who facilitates our weekly meeting is phenomenal: She has a background in therapy and for me that has been so wonderful. When we have the occasional sub they focus on nutrition and try to get us to exercise the entire time. We know how to do all of that. Learning about ourselves and the reasons why we’ve let ourselves go like this is far more valuable than learning how to eat right, even if you’re not doing surgery. I highly recommend seei a therapist just so you can learn more about yourself  especially if you struggle with food addiction. It’s truly made an impact on my life. You can’t have a healthy body until you have a healthy mind.

All I can say is I’m just beaming right now. I see the light, I’m almost there, and it’s going to be an amazing journey.