Grilled Half Rack of Baby Back Ribs
Low and Slow: The Ultimate Low-Carb Baby Back Ribs on the Grill
When it comes to backyard grilling, few meals are as satisfying—and surprisingly cost-effective—as a rack of baby back ribs. While steaks and brisket get a lot of attention, pork ribs are a delicious protein-packed alternative that delivers bold flavor without blowing your budget.
For those of us following a low-carb lifestyle, ribs are an easy win. Skip the sugar-laden sauces, keep it simple with a dry rub or sugar-free glaze, and pair them with the right sides for a meal that’s indulgent and healthy.
Why Ribs are a Smart, Savory Choice
Baby back ribs offer an excellent value per pound compared to other grill-friendly meats like ribeye or even chicken wings. For a few dollars a pound, you’re getting tender, juicy meat that shines with minimal seasoning. Especially when you’re cooking a half rack or full rack at home, the cost per serving is hard to beat—and the flavor is restaurant-quality if you do it right.
Even better? Ribs are naturally low in carbs. With the membrane removed, a solid dry rub, and no sugary sauces, they make a perfect main dish for ketogenic or low-carb eaters. One ½ rack serving typically provides 25–30g of protein, high satiety, and minimal carbs IF you keep the sugar out of the rub and sauce. Read the labels on the back of store bought BBQ sauces! You would be amazed at how much sugar is added to most of them. You can make your own sauce if you can’t find one you are happy with in the grocery store!
The Secret to Success: Low and Slow
The key to great ribs isn’t fancy tools or special ingredients. It’s time.
Cooking ribs low and slow allows the connective tissue to break down gradually, leaving the meat tender and flavorful. A grill set to 275–300°F, indirect heat, and a couple of hours of patience is all you need. We like to add wood chips wrapped in foil to give our ribs a smoky flavor.
Wrapping them partway through cooking (the “Texas Crutch” method) can lock in moisture and speed up tenderness, but you can also keep it simple and cook them uncovered the whole way.
This method works beautifully with a half rack too, making it great for small households or casual weeknight grilling.
Low-Carb Sides that Pair Perfectly
Ribs are bold and savory, so balance them with crisp, fresh, or creamy low-carb sides. Here are a few great ideas:
- Grilled Zucchini or Asparagus – Toss in avocado oil, salt, and garlic powder. Grill alongside the ribs for the last 15 minutes.
- Cauliflower “Potato” Salad – All the creamy, tangy goodness of the classic with none of the carbs.
- Cucumber and Onion Salad – Vinegar-based, herbaceous, and refreshing. This is my fav!! Link to my recipe for that here: https://tanastastings.com/?p=822
- Creamy Coleslaw – Use full-fat sour cream or Greek yogurt instead of sugary dressings.
- Keto Mac and Cheese – Made with cauliflower or shirataki noodles.
Bonus: All of these are budget-friendly sides that can be made with a few fridge and pantry staples.
Nutritional Snapshot (per ½ rack, no sauce):
- Calories: ~350–400
- Protein: 25–30g
- Fat: 25–30g (depending on trimming and cooking method)
- Carbohydrates: 1–3g (mainly from spices or rub ingredients)
Note: Adding sugary sauces can quickly push carbs higher. Stick to dry rubs or make a sugar-free glaze for the best nutritional profile.
Final Tips
- Don’t skip removing the membrane—it makes a big difference in tenderness.
- A little dry rub goes a long way. Salt, pepper, garlic, paprika, and a touch of sweetener give classic BBQ flavor without sugar. I actually prefer straight up salt and pepper but most like various flavors.
- Always let your ribs rest before slicing so the juices redistribute.
- Double your batch and reheat leftovers in the oven or air fryer—great for meal prep!
Whether you’re hosting a summer cookout or just craving something hearty and satisfying, low-carb grilled ribs are an unbeatable choice. With the right technique and a few fresh side dishes, you’ll enjoy a crave-worthy meal without sacrificing your health goals—or your wallet.
Grilled Half-Rack Baby Back Ribs
Ingredients
For the Ribs:
- ½ rack pork baby back ribs about 5–6 bones
- 1 –2 tsp yellow mustard optional, for binding the rub
Dry Rub:
- 1 tsp sea salt
- ½ tsp black pepper
- 1 tsp smoked paprika
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp cayenne pepper optional
- 1 tsp brown sugar or low-carb sweetener optional
For Wrapping (Optional):
- 1 tbsp apple cider vinegar or broth
- 1 tbsp butter or tallow for seed-oil-free option
- Optional BBQ Sauce for finishing:
- 2 –3 tbsp of your favorite BBQ sauce
Instructions
Prep the Ribs
- Remove the membrane from the back of the ribs (use a paper towel for grip).
- Pat ribs dry with paper towels.
- If desired, lightly coat ribs with yellow mustard to help the rub stick.
Apply Dry Rub
- Mix all dry rub ingredients in a bowl.
- Coat ribs evenly on both sides.
- Let sit for 30 minutes at room temp (or refrigerate up to overnight for deeper flavor).
Set Up the Grill
- Preheat grill to 275–300°F using a two-zone setup: one side for direct heat, the other for indirect.
- If using wood chips for smoke (apple or hickory), wrap in foil and place over direct heat.
Grill Low & Slow
- Place ribs bone-side down on the indirect heat side.
- Close the lid and cook for 90 minutes, undisturbed.
- Optional: After 90 minutes, spritz with apple cider vinegar or broth every 30 minutes to keep moist.
- Wrap for Tenderness (Optional)
- After 1.5–2 hours, wrap ribs tightly in foil with butter and a splash of vinegar or broth.
- Return to indirect heat and cook another 30–45 minutes.
Unwrap & Finish
- Carefully unwrap ribs and return to grill over direct heat.
- Brush with BBQ sauce, if using.
- Grill 5–10 minutes, flipping once, to caramelize the sauce. Watch closely to avoid burning.
Rest & Serve
- Let ribs rest 5–10 minutes before slicing between bones.
Notes
Internal temperature for tender ribs is 195–203°F.
If not using sauce, finish with a drizzle of pan juices or a light glaze of vinegar and spices.