Tender Instant Pot BBQ Baby Back Ribs

Ingredients

• 1.36–1.59 kg (3–3.5 lb)pork baby back ribs, thawed if frozen
• 15 ml (1 tablespoon)dried chives (for low FODMAP) or 5 ml (1 teaspoon) onion powder
• 15 ml (1 tablespoon)sea salt
• 10 ml (2 teaspoons)chilli powder
• 5 ml (1 teaspoon)paprika
• 5 ml (1 teaspoon), optionalsweetener of choice (see notes)
• 2.5 ml (1/2 teaspoon)ground black pepper
• 1.25 ml (1/4 teaspoon), optionalcayenne pepper
• 1 full batch, or 1/2 batch, or to tastesugar-free BBQ sauce (keto and low carb), low FODMAP BBQ sauce (Paleo, refined sugar-free), or your BBQ sauce of choice
• 240 ml (1 cup)cold water
• 120 ml (1/2 cup)apple cider vinegar
• 2.5 ml (1/2 teaspoon), optionalliquid smoke

Instructions

1. 1

   Remove the membrane

   Line a baking sheet with parchment paper. Cut the rack in half and set it on the sheet with the meat side down. If the white membrane remains on the bone side, grip an edge with a paper towel and peel it away gently, then discard it.

2. 2

   Apply the rub

   Mix the dry rub ingredients in a small bowl. Sprinkle the mixture over both sides of the ribs and press it into the meat. Leave the ribs on the parchment at room temperature for 30 minutes.

3. 3

   Prepare the pot

   Put the trivet in the Instant Pot and add the water, apple cider vinegar and optional liquid smoke. Arrange the ribs upright on the trivet, bending them slightly if needed to fit.

4. 4

   Pressure cook ribs

   Lock the lid and set the pressure release valve to Sealing. Select Pressure Cook or Manual and cook at high pressure for 25 minutes. When the cycle ends, allow a natural release for 10 minutes, then release any remaining pressure manually. Open the lid and check with an instant-read thermometer that the ribs have reached at least 63°C (145°F); the recipe notes they should be well above this temperature.

5. 5

   Prepare the sauce

   While the ribs cook, make either a full batch of sugar-free BBQ sauce or half a batch of low FODMAP BBQ sauce, depending on your needs. Set it aside.

6. 6

   Sauce and broil

   Preheat the oven to the broil setting and line a fresh baking sheet with foil. Carefully move the ribs onto it, starting with the meat side down, as they may be very fragile. Brush sauce over the bone side, turn the ribs and coat the meat side. Broil for 2–4 minutes, or until the sauce is warm.

7. 7

   Finish and serve

   Take the ribs out of the oven and brush on more BBQ sauce. Serve with your preferred sides, such as pork and beans, homemade coleslaw or skillet cornbread.

What are baby back ribs?

Baby back ribs are cut from the upper part of the rib cage, near the loin, and are a familiar feature of North American barbecue. This version uses an Instant Pot to cook the rack before finishing it under the grill, so the ribs can be made without a long outdoor cook.

The method pairs a savoury spice rub with a saucy, briefly broiled finish. The pressure cooker tenderises the meat, while the final blast of heat warms the sauce and gives it a clingy coating.

Nutrition and macros by portion

The nutrition label shows one serving as written: 440 calories, 41g protein, 1g carbs, 30g fat.

The pork supplies most of the protein and fat, while the small amount of sweetener and the BBQ sauce contribute any carbohydrates. A portion of coleslaw or another vegetable side can round out the plate without relying on more ribs or sauce.

The dry rub

Spices: Chilli powder, paprika, black pepper and optional cayenne give the ribs their seasoning before they meet the sauce. Press the mix into both sides so it stays in contact with the meat during cooking.

Aromatics: Dried chives are the listed choice for a low FODMAP version; onion powder is the alternative. The optional sweetener can be included with the rub, but the recipe also allows you to leave it out.

Set up the pressure cooker

Cooking liquid: Water and apple cider vinegar go into the pot beneath the trivet, with liquid smoke as an optional addition. The ribs sit above the liquid rather than directly in it.

Fit: Cutting the rack in half makes it easier to arrange upright around the pot. Keep the pieces on the trivet and bend them only as much as needed to fit.

Handle the membrane carefully

Bone side: The thin white membrane can be slippery, so a paper towel helps you hold its edge while peeling it back. Remove it only if it is still attached; the method starts with checking the rack.

After pressure cooking: The ribs may be fragile enough to fall apart when moved. Use care when transferring them to the lined baking sheet, and avoid lifting them by a single end.

Pressure and doneness

Timing: Cook at high pressure for 25 minutes, then leave the pot undisturbed for a 10-minute natural release before letting out the remaining pressure manually. This release sequence is part of the recipe's timing, so allow for it when planning the meal.

Temperature: Check the meat with an instant-read thermometer after opening the pot. The recipe gives 63°C (145°F) as the minimum safe temperature and notes that the ribs should be well above it.

The barbecue sauce finish

Sauce choice: The recipe offers a full batch of sugar-free BBQ sauce, half a batch of low FODMAP BBQ sauce or another sauce of your choice. Prepare the selected sauce while the ribs cook if it needs making.

Broiling: Coat both sides, beginning with the bone side, and broil for 2–4 minutes until the sauce is warm. Keep an eye on the tray during this short finish and brush on extra sauce after the ribs come out.

What to serve with the ribs

Classic sides: Pork and beans, coleslaw and skillet cornbread are all suggested accompaniments. Their different textures make a useful contrast to the soft, sauced ribs.

For the plate: Add a vegetable-based side such as coleslaw alongside a portion of ribs, and serve extra BBQ sauce separately so everyone can add it to taste.

Recipe notes & tips

• Check whether the membrane is still attached before trying to remove it.
• Press the rub into both sides of the ribs and allow the full 30-minute rest.
• Arrange the ribs upright on the trivet so they fit in the pot.
• Follow the 10-minute natural release before manually releasing the remaining pressure.
• Transfer the cooked ribs gently because they may be very tender.
• Watch the ribs closely under the broiler during the 2–4-minute finish.

Variations

• Low FODMAP seasoning: Use dried chives instead of onion powder and choose the low FODMAP BBQ sauce option.
• Sugar-free sauce: Use a full batch of the listed sugar-free BBQ sauce for the finish.
• Milder heat: Leave out the optional cayenne pepper.
• Smoky note: Add the optional liquid smoke to the cooking liquid.
• Different sauce: Use your preferred BBQ sauce in place of the two suggested sauce options.

Common mistakes to avoid

• Skipping the membrane check: Look over the bone side and remove the membrane if it is still attached.
• Rushing the rub rest: Leave the seasoned ribs at room temperature for the full 30 minutes.
• Putting ribs directly in the liquid: Set them upright on the trivet above the water and vinegar.
• Releasing pressure too soon: Allow the full 10-minute natural release before releasing what remains manually.
• Handling the ribs roughly: Move them carefully to the baking sheet because they may fall apart.
• Broiling too long: Check after 2 minutes and remove the ribs once the sauce is warm, within the 2–4-minute window.

How to store

Refrigerate leftover ribs in a covered container within 2 hours and use within 3–4 days. Reheat gently in the oven, covered, until hot throughout; add a little BBQ sauce if the surface seems dry.

Frequently asked questions