When you are on a keto diet, you need to enjoy all the foods that you used to eat. Every time you cook something, ask yourself, “Is it keto?” If the answer is yes, you can enjoy it.

If you are familiar with our website you know that we are big fans of barbecue, but not of the typical ribs that are often made with a dry rub and finished with a sauce. So, we decided to try something different: Keto BBQ ribs with a mustard oven sauce using fresh summer squash; something as simple as a salad on the side.

Welcome back to our latest Keto friendly recipe! This recipe comes from my friend Matt’s family and he gave me the recipe a while back. It’s made with the most amazing rib rub I’ve ever come across. It’s not only low carb, but it’s also gluten free, paleo, and high protein. I hope you enjoy it as much as we do!

BBQ ribs on the keto diet with a creamy squash salad



Smokey. Tangy. Meaty. Plus, flavor-enhancing fat is already included! Everyone at your table—kids, neighbors, in-laws—will be chanting your praises while licking their fingers when you serve these cookout-worthy ribs with our delicious squash salad.

Medium (20 m + 6 h)



    1. In a large saucepan, heat the oil and add the tomato paste. Fry the onion until it is tender and shiny, about 5 minutes over medium heat.

    2. Simmer for 10-15 minutes with a couple of teaspoons of water.

    3. Season with salt and pepper to taste after adding the spices, tomatoes, and vinegar.

    4. Bring the water to a boil. Reduce the heat to low and continue to cook for another 15-20 minutes. Using an immersion blender, mix the sauce until it achieves a smooth consistency. Allow to cool. (If you prefer a thicker sauce, continue to cook it until it reaches your desired consistency.)


    1. Place the ribs in a slow cooker with salt on both sides. Cook the ribs in the slow cooker for 6-8 hours on low heat with half of the BBQ sauce. Refrigerate the remaining half of the BBQ sauce until ready to use.

    2. Remove the ribs and set them aside to cool. (If you like, you may finish this step a day ahead of time.)

    3. To crisp the surface of the meat, finish the ribs on the grill or under the broiler for approximately 15 minutes. After 7-8 minutes, turn the ribs over to crisp the other side.


  1. Squash should be peeled and sliced into 1/2″ (1.5 cm) square cubes. (Remove the seeds first if required.) Place them in a colander and salt them. Carefully squeeze out the excess water after 5-10 minutes.

  2. Over medium heat, sauté the squash in butter for a few minutes. Don’t overcook the food. The cubes should have a beautiful golden hue around the edges and the squash should be firm. Remove from the oven and set aside to cool.

  3. In a large mixing basin, combine the other salad ingredients; fold in the squash.

  4. Serve the ribs with the remaining BBQ sauce and the squash salad.