The Best Keto Instant Pot Ribs

The Best Keto Instant Pot Ribs
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The Best Keto Instant Pot Spare Ribs with a Low Carb Rub

Look no further for the best keto instant pot ribs recipe. These spare ribs are fall off the bone! You can make your own keto dry rub and use that for other bbq recipes. The majority of the time spent cooking these keto ribs is done in the Instant Pot, then you finish it by using the broiler.

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A few years ago we went to a rib fest where ribs in every form were brought to a potluck. I could not believe how many racks of ribs there were, but unfortunately, quite a few recipes were underwhelming.

When thinking about making ribs, the biggest deterrent for me is time. I don’t want to monitor a grill or smoker for hours on hours or even have ribs bake in my oven for what feels like an eternity. So, as you can guess, we don’t have ribs very often.


Using an electric pressure cooker like the Instant Pot changed the game entirely. 

In around an hour I can have ribs seasoned and cooked and they’re the fall-off-the-bone type. Yes, and please. 

But not only are they ready quickly, but they’re also low carb. 

With a mixture of spices and monk fruit sweetener, a dry rub is sufficient. In fact, I prefer dry rubs to saucy sauces. Apparently, this is a popular style of rib in Memphis. Thanks, Tennessee! 

Are Ribs Low Carb?

It depends on how you prepare ribs, but the ribs by themselves are low carb. People run into trouble with ribs when they put on barbeque sauce that has a lot of sugar in it, or put on rubs that also have a lot of sugar.

This Yellow Glass Dish recipe is low carb because we’re simply using meat and a homemade dry rub that is made with low-carb ingredients. This means, that these ribs are great for a low carb diet.

Low Carb Dry Rub for The Best Keto Instant Pot Ribs Recipe

Decorative lettering with spices - Spice It up - spices used in keto ribs

If you want to make a rib rub without sugar, it is really easy.

The ingredients you need to make this keto dry rub are

How To Cook Ribs in the Instant Pot

Once the seasoning is ready, there are just a few more steps in preparing the ribs.

Salt the ribs and then rub them down with your dry rub.

In the Instant Pot, you need to use the metal rack that comes with it so that you can steam the ribs. Add 1 cup of water to the bottom of the pot and 2 tbsp of liquid smoke. Liquid smoke does exactly what it says, it gives a smokey flavor to the meat!

Roll the rack of ribs up and lay them upright in the Instant Pot.

ribs rolled up on a metal rack in the Instant Pot

Set the Instant Pot on manual High Pressure for about 35 minutes. If you have a very large rack of ribs, you could increase it to 40 minutes. Be sure to close the sealing valve.

Spare ribs are what this recipe calls for and they are a thicker rib than baby back.

When the ribs have finished cooking, allow the steam to naturally release for 20 minutes. This will allow for the meat to continue to cook and they will become fall-off-the-bone good.

Once the steam is released, carefully open the Instant Pot and transfer the ribs to a baking sheet or broiling pan with the bone side down.

In the recipe, it tells you to save some rub for the broiling process. Now is the time to use that. Sprinkle the rub on and then broil the ribs for 8-10 minutes.

There you have it. That is how you make the best keto instant pot ribs.

If you’re using Baby Back Ribs

If you’re using baby back ribs for this keto Instant Pot ribs recipe, then decrease the cooking time by 8 minutes.

Keto Bbq sauce

Cutting low carb ribs on a cutting board - ribs made with keto diy rub.

While I prefer ribs without sauce, many people enjoy a good sauce. My friend has a great recipe for Low Carb BBQ Sauce, you could also try this Smoky and Spicy Low Carb BBQ Sauce. If you want a version that you don’t have to cook, you could give this BBQ Sauce a try.

If you’re shopping for low-carb barbeque sauce, look for ones that don’t have sugar. Most specialty grocery stores carry varieties that are made without sugar. However, you need to pay attention to the type of sweetener and avoid ones with dextrose, sucralose, maltitol, and maltodextrin (to name a few). Sweeteners that are better for the keto or low carb lifestyle include monkfruit sweetener, erythritol, and stevia.

Sides to Serve with the Best Keto Ribs Recipe

As with any low carb meal, there are endless choices of great ingredients. You don’t have to have boring steamed vegetables. I personally love roasting vegetables but some might want a salad to go with this keto Instant Pot ribs recipe.

Pan of keto ribs

Connect with Yellow Glass Dish!

Did you make this recipe? Make sure to join the @yellowglassdish community on instagram and tag me in your cooking pictures! Don’t miss out on tips, updates, and free kitchen printables! Join our Email List right here!
You can also join the YGD Facebook community! Also, get awesome low carb recipe inspiration on Pinterest.

For THM friends, this is an (S)

Keto instant pot ribs on a cutting board - made with low carb rub.
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5 from 2 votes

The Best Keto Instant Pot Ribs

The best keto ribs that are made in the Instant Pot. They're fall-off-the-bone and are made with an awesome DIY rub that is sugar-free! Low Carb | THM-S
Prep Time10 mins
Cook Time45 mins
Natural release20 mins
Total Time1 hr 15 mins
BBQ, Dinner, Instant Pot, Keto, Low Carb, THM-S
Cuisine: American, BBQ, Southern
BBQ, Dairy Free, Gluten-free, Instant Pot, Keto, Keto Dessert, Keto rub, Low Carb, Nut-free, Ribs, Sugar Free
Servings: 6
Calories: 436kcal


  • 1 Rack of spare ribs 3-4 lbs


  • 1 T Smoked paprika
  • 2 T Lakanto monk fruit sweetener
  • 1 tsp Cracked black pepper
  • 1/2 tsp Chili powder
  • 2 tsp Garlic powder
  • 1 tsp Onion powder
  • 1 tbsp Salt Separated
  • 1 t Dried parsley

Instant Pot Liquid

  • 1 C water
  • 2 T liquid smoke



  • Salt ribs with 2 tsp (or more to preference) and set aside for 10 minutes.
  • Mix together 1 tsp of salt plus the other seasonings and save 1tbsp for use at the very end.
  • Rub the seasoning mixture onto the rack of spare ribs (I suggest using gloves!).
  • In an instant pot, place the metal rack on the bottom.
  • Add water and liquid smoke to the pan (this is for steaming)
  • Roll the prepared rack of ribs and stand them up on top of the metal rack.
    ribs rolled up on a metal rack in the Instant Pot
  • Close the lid and be sure the sealing valve is closed
  • Turn the Instant Pot to High pressure – 35 minutes
  • If using baby back decrease time by 8 minutes.
  • Once the time is up, naturally release steam for 20 minutes.
  • Finish by manually releasing steam.
  • Turn on the oven broiler.
  • Carefully remove the rack of ribs from the Instant Pot, transfer it to a baking sheet, or broiler pan, bone side down.
  • Sprinkle the remaining seasoning and broil for 8-10 minutes.
  • Serve hot | You can enjoy them with the dry rub or use your favorite low-carb bbq sauce.


– Coat with your favorite low-carb bbq sauce while broiling – I prefer a dry rub but I know that is not for every
– These are Fall OFF the bone style ribs! They may be difficult to transfer to the broiler. I suggest using two sets of tongs.

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8 thoughts on “The Best Keto Instant Pot Ribs”

  • Sweet LORD, This looks soooo good! I’m trying to figure out the whole Keto deal. This recipe looks amazing and I cannot wait to start Keto!

    • Hi Melissa! Starting Keto can be overwhelming for sure! Start with a few recipes and go from there. If you’re feeling stuck, find me on IG and I’d love to help you along. Cheers <3

    • Yay for getting an Instant Pot! I hope you love it and find some awesome recipes for it! If you search “Instant Pot” on my blog, you’ll find the IP recipes!

  • 5 stars
    These look so delicious and so easy! If we can’t use the Lakanto sweetener, since two of us experience an aftertaste with it, would I sub the same amount of coconut sugar, which is what we use? Thanks.

    • Hi Beth! Coconut sugar should work perfectly for this. Check the ratio measurements for Coconut sugar to regular sugar. Monkfruit sweetener measures 1:1 to regular sugar so just adjust accordingly. 🙂

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