Low FODMAP Pork Ribs Recipe

This sticky, tender Low FODMAP Pork Ribs recipe is made with a homemade spice rub and maple-based BBQ sauce, ready in just over three hours. The meat pulls gently away from the bone as the sweet and smoky glaze caramelizes under the broiler. I finally feel like I can enjoy a summer cookout again with this gut-friendly version.

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The Secret To Getting It Right

I spent years missing BBQ because almost every restaurant rub contains garlic and onion powder, which are major triggers for me. I realized that using smoked paprika and a high-quality garlic-infused olive oil in the sauce provides that savory depth without the digestive distress.

Another lesson was patience during the low-and-slow baking phase. Rushing the oven time results in tough meat, so I always keep the foil wrapped tight until the meat shrinks back from the bone tips.

Low FODMAP Pork Ribs Ingredients

• 2 racks baby back pork ribs (about 4-5 lbs total)
• For the Rub:
• 1/4 cup brown sugar
• 1 tbsp smoked paprika
• 1 tsp salt
• 1 tsp ground black pepper
• 1 tsp ground cumin
• 1/2 tsp cayenne pepper (optional)
• For the Sauce:
• 1 cup tomato passata or plain tomato sauce (check label for no onion/garlic)
• 1/3 cup maple syrup
• 2 tbsp apple cider vinegar
• 1 tbsp dijon mustard
• 1 tsp Worcestershire sauce (ensure gluten-free if needed)
• 1 tbsp garlic-infused olive oil

How To Make Low FODMAP Pork Ribs

1. Prep Ribs: Preheat your oven to 275°F (135°C) and remove the thin silverskin membrane from the back of the ribs using a paper towel for grip.
2. Season Meat: Mix the brown sugar, paprika, salt, pepper, cumin, and cayenne in a small bowl, then rub this mixture generously over both sides of the ribs.
3. Bake Covered: Wrap each rack tightly in heavy-duty aluminum foil, place them on a baking sheet, and bake for 2.5 to 3 hours until tender.
4. Make Sauce: While ribs bake, whisk the passata, maple syrup, vinegar, mustard, Worcestershire, and garlic oil in a saucepan and simmer for 10 minutes until thickened.
5. Glaze and Broil: Unwrap the ribs, brush them generously with the sauce, and broil (grill) on high for 3-5 minutes until the glaze is bubbly and slightly charred.

Recipe Tips

• Remove the membrane: Leaving the silverskin on prevents the rub from penetrating the meat and makes the ribs chewy, so always peel it off first.
• Watch the sugar: Since the rub contains brown sugar, keep a close eye during the broiling step to ensure it doesn’t burn black.
• Sauce safety: Always check the ingredients on Worcestershire sauce and ketchup/passata bottles, as hidden onion powder is common.

What To Serve With Pork Ribs

These ribs pair perfectly with classic sides like corn on the cob and a simple potato salad made with green onion tops. I also love serving them with a crunchy coleslaw dressed in a simple maple vinaigrette to cut through the richness.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. You can also freeze the cooked ribs (wrapped tightly) for up to 3 months.

FAQs

• Can I use spare ribs instead? Yes, but spare ribs are meatier and may require an extra 30-45 minutes of baking time to become tender.
• Is BBQ sauce low FODMAP? Most store-bought bottles contain high fructose corn syrup, garlic, and onion, so it is best to make your own using this recipe.
• Can I make this in a slow cooker? Yes, you can cook the seasoned ribs on low for 6-7 hours, then transfer to a baking sheet to glaze and broil.

Nutrition

• Calories: 550
• Total Fat: 35g
• Saturated Fat: 12g
• Cholesterol: 115mg
• Sodium: 850mg
• Total Carbohydrate: 25g
• Protein: 30g

Try More Recipes:

• Low FODMAP Pork Chops Recipe
• Low FODMAP Polenta Recipe
• Low FODMAP Pesto Pasta Recipe