Keto Traeger Dry Rub Ribs (Sugar-Free 3-2-1 Method)

For the Ribs: 2 racks baby back ribs (or St. Louis style) 3 tablespoons yellow mustard (acts as binder)

Keto Dry Rub (makes extra - store in jar): 3 tablespoons paprika 2 tablespoons chili powder 2 tablespoons garlic powder 2 tablespoons onion powder 1 tablespoon black pepper (coarse ground) 1 tablespoon salt 1 tablespoon cumin 1 teaspoon cayenne pepper (adjust to taste) 1 teaspoon dried oregano 1 teaspoon dried thyme Optional: 2 tablespoons erythritol or monk fruit sweetener (for slight sweet note)

For Wrapping (2-hour phase): 6 tablespoons butter (cut into pats) 1/2 cup apple cider vinegar 2 tablespoons Worcestershire sauce 1 tablespoon hot sauce (optional) Extra dry rub for sprinkling

For Finishing: 2 tablespoons butter (melted) 1 tablespoon dry rub Optional: Sugar-free BBQ sauce (G Hughes, Primal Kitchen - check carbs!)

Equipment: Heavy-duty aluminum foil Spray bottle with apple cider vinegar (for spritzing) Meat thermometer

PREP (20 minutes before smoking):

1. Remove membrane from back of ribs:

   • Slide butter knife under membrane at one end
   • Grab with paper towel and pull off in one sheet
   • This allows smoke and rub to penetrate

2. Pat ribs completely dry with paper towels

3. Make the dry rub:

   • Mix all spices in bowl until well combined
   • Store extra in airtight jar (makes ~1 cup)

4. Apply mustard:

   • Coat both sides of ribs with thin layer of mustard
   • This is just a binder - you won't taste it

5. Apply dry rub:

   • Generously season both sides of ribs
   • Press rub into meat
   • Let sit 15-30 minutes at room temp (or overnight in fridge)

PHASE 1: SMOKE (3 hours at 180°F)

6. Preheat Traeger to 180°F (or lowest smoke setting)

   • Use hickory, apple, or cherry pellets

7. Place ribs BONE-SIDE DOWN on grill grates

   • Meat side up to collect smoke
   • Leave space between racks for air circulation

8. Smoke for 3 hours:

   • Spritz with apple cider vinegar every 45-60 minutes
   • Don't open lid too often (keeps temp stable)
   • Target internal temp: 160-165°F in thickest part

PHASE 2: WRAP (2 hours at 225°F)

9. Increase Traeger temperature to 225°F

10. Prepare foil boats:

    • Lay out large sheet of heavy-duty foil (double layer)
    • Large enough to wrap ribs completely

11. Build the wrap for EACH rack:

    • Place ribs MEAT-SIDE DOWN on foil
    • Add 3 tbsp butter pats on bone side
    • Pour 1/4 cup apple cider vinegar around ribs
    • Add 1 tbsp Worcestershire sauce
    • Sprinkle 1 tbsp extra dry rub
    • Add hot sauce if using

12. Seal foil tightly:

    • Fold foil over ribs
    • Crimp edges to create tight seal (no steam escapes)
    • Return to grill BONE-SIDE DOWN

13. Cook wrapped for 2 hours:

    • No need to open or check
    • Target internal temp: 195-205°F
    • Ribs should be probe-tender (thermometer slides in like butter)

PHASE 3: GLAZE & FINISH (30-60 minutes at 225°F)

14. Carefully unwrap ribs:

    • Save the liquid (Au jus - amazing!)
    • Transfer ribs to grill MEAT-SIDE UP

15. Choose Your Finish:

    Option A - Dry Rub Glaze (RECOMMENDED for strict keto):

    • Brush with melted butter
    • Sprinkle with fresh dry rub
    • Cook 30-45 minutes until rub sets and edges caramelize
    • Carbs: ~1g per serving

    Option B - Sugar-Free BBQ Sauce:

    • Brush with G Hughes or Primal Kitchen sugar-free BBQ
    • Cook 45-60 minutes, brushing every 15 minutes
    • Sauce will caramelize and set
    • Carbs: ~3-5g per serving (check label!)

    Option C - Spicy Mustard Glaze:

    • Mix: 1/4 cup Dijon mustard, 2 tbsp melted butter, 1 tbsp hot sauce, 1 tsp dry rub
    • Brush on ribs
    • Cook 30-45 minutes
    • Carbs: ~2g per serving

16. Final check:

    • Internal temp should be 200-205°F
    • Meat should pull back from bones about 1/4 inch
    • Pick up rack with tongs - it should bend but not fall apart

REST & SERVE:

17. Remove ribs to cutting board

    • Tent loosely with foil
    • Rest 10-15 minutes (very important!)

18. Slice between bones into individual ribs

19. Serve with:

    • The reserved Au jus for dipping
    • Keto coleslaw (with Avocado Mayo - Recipe #5)
    • Cauliflower mash (Recipe #4)
    • Extra dry rub on the side

TIPS FOR SUCCESS:

• Membrane removal is crucial - ribs won't be tender if you skip this
• Don't over-smoke - 180°F for 3 hours is perfect, higher temps = bitter
• Tight foil wrap - steam is what makes them tender in phase 2
• Probe test - thermometer should slide in with zero resistance when done
• Resting matters - juices redistribute, making ribs more tender

SINDY: Take OX BILE 500mg - These ribs are high in fat from butter and pork

MAKE AHEAD:

• Can smoke (phase 1) day before
• Refrigerate overnight
• Do phases 2-3 next day (saves time on cook day)

LEFTOVER IDEAS:

• Chop for keto BBQ "bowls" over cauliflower rice
• Add to scrambled eggs for breakfast
• Mix into keto coleslaw
• Freeze for up to 3 months