Keto Honey Mustard BBQ Pork Ribs & ‘Potatoes’

Keto Honey Mustard BBQ Pork Ribs & ‘Potatoes’

It’s hard to imagine that a recipe with honey mustard, BBQ sauce, and ‘potatoes’ can actually be keto. However, this Keto Honey Mustard BBQ Pork Ribs & ‘Potatoes’ recipe is absolutely very low-carb and healthy! Cooked in the instant pot, the pork ribs are juicy and melt in your mouth tender. The honey mustard sauce provides a bit of a tangy flavor, while the BBQ sweetens the ribs. Overall, the ribs are very sweet and savory. To really have a hearty meal, they are paired with mashed ‘potatoes’ (cauliflower). The ‘potatoes’ are cheesy and creamy. They’re fluffy enough to remind you of authentic potatoes, but obviously a vegetable! (I tend to have to remind myself after eating that I did eat vegetables, even though it never feels like it!)

Keto Honey Mustard BBQ Pork Ribs (Instant Pot) & Mashed 'Potatoes'

Tools to Make Keto Honey Mustard BBQ Pork Ribs & ‘Potatoes’

To make this recipe, you will need the following items:

    • Pork Ribs:
      • Instant Pot – 6 quart preferably
      • Tongs
      • Ziplog Bag
      • Measuring Spoon & Measuring Cup
      • Basting Brush
      • Baking Sheet & Silicone Mat (or parchment paper)
    • Cauliflower Mashed Potatoes:
      • Large sized bowl
      • Hand (Immersion) Blender
      • Measuring Spoon

I use these specific products often, all of which I’ve purchased via the links below:

Macros for Keto Honey Mustard BBQ Pork Ribs & ‘Potatoes’

The nutrition information for this recipe is below. Based on 5 servings, this recipe contains 75.9% fat, 20.9% protein, and just 3.2% carbs.

Another Pork Ribs Recipe

If you love this recipe, be sure to check out this recipe as well: Ribs & Salad

Hope you enjoy!

Keto Honey Mustard BBQ Pork Ribs (Instant Pot) & Mashed 'Potatoes'

Keto Honey Mustard BBQ Pork Ribs & 'Potatoes'

5 from 4 votes
Prep Time: 5 minutes
Cook Time: 15 minutes
NPR: 10 minutes
Total Time: 30 minutes
Servings: 5 people
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Pork Ribs:

  • 1.35 lbs Boneless Pork Country Style Ribs
  • 2 tsp Pink Salt
  • 1 tsp Black Pepper
  • 1.5 tsp Onion Powder
  • 1 tsp Italian Seasoning
  • 1/4 tsp Cayenne
  • 2 tsp Apple Cider Vinegar
  • 1 tbsp Olive Oil
  • 1/2 cup G Hughes Sugar Free Honey Mustard
  • 1 cup Water
  • 1/2 cup G Hughes Hickory Flavored BBQ Sauce

Mashed Cauliflower Potatoes:

  • 3 cups Frozen Riced Cauliflower
  • 2 tbsp Unsalted Butter
  • 1/2 cup Sour Cream
  • 4 oz Original Cream Cheese
  • 1 tsp Pink Salt
  • 1/2 tsp Black Pepper
  • 1/2 tsp Garlic Powder
  • 1 tsp Xantham Gum


Pork Ribs

  • Add your ribs to a large (quart sized) ziploc bag. Next, add all of your spices: salt, pepper, onion powder, italian seasoning, and cayenne. Close and shake bag until ribs are evenly coated with the spices.
  • Add your apple cider vinegar and olive oil to the ziploc bag. Finally, add your honey mustard. Massage bag/flip and ensure each rib is coated. Let the mixture marinate for at least 30 minutes.
  • Add 1 cup of water to your instant pot. Place pork ribs on top of trivet.
  • Set for 15 minutes of High pressure (meat) cooking. Allow for 10 minutes of natural pressure release (NPR); manually release remaining steam.
  • Make sure your meat reaches a safe temperature of 145 degrees F, 63 degrees C, before consuming.
  • Once pork ribs are done cooking, place them on a baking sheet, lined with a silicone mat or parchment paper.
  • Using a basting brush, apply your BBQ sauce to the top and sides of the pork ribs.
  • Broil the pork ribs for 3 minutes in the oven.
    Keto Honey Mustard BBQ Pork Ribs (Instant Pot) & Mashed 'Potatoes'

Mashed Cauliflower Potatoes

  • In a large bowl, microwave your frozen cauliflower, per the package's instructions. Drain water as necessary. Add your spices: salt, pepper, and garlic powder.
  • Add your butter, sour cream, and cream cheese. Microwave another 30 seconds - 1 minute. Mix together.
  • Begin to blend the potatoes, via the highest setting. Add xantham gum about halfway through, continuing to blend until smooth and fluffy.
  • Enjoy!
    Keto Honey Mustard BBQ Pork Ribs (Instant Pot) & Mashed 'Potatoes'

Nutrition Per Serving

Nutrition Facts
Keto Honey Mustard BBQ Pork Ribs & 'Potatoes'
Amount Per Serving
Calories 576 Calories from Fat 414
% Daily Value*
Fat 46g71%
Carbohydrates 6g2%
Fiber 2g8%
Protein 29g58%
* Be sure to calculate your Keto Macros!
Did you make this recipe?Mention @ambersketokitchen or tag #ambersketokitchen!



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[…] To pair with your pork loin, I’d recommend a side of broccoli, asparagus, or brussels sprouts – maybe even wrapped in bacon. (Check these out: Making cauliflower mashed potatoes would also be great, to go with the gravy. I have tons of mashed cauliflower ‘potatoes’ recipes on my website. Simply search for “mashed potatoes”. Here is an example: […]

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