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Oven-Roasted Low FODMAP Blackberry Maple BBQ Ribs


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Our Oven-Roasted Low FODMAP Blackberry Maple BBQ Ribs feature tender baby back ribs, seasoned with a simple dry rub and the highlight is the shiny, sticky glaze of our Low FODMAP Blackberry Maple BBQ Sauce. If you want to indulge in ribs – and please your non-FODMAPer friends and family, too – this is the ribs recipe for you!

Low FODMAP Blackberry Maple BBQ Rib rack on wooden board with extra sauce

Buying Baby Back Ribs

When you go to the supermarket, or are looking at the butcher’s glass case, you might encounter a few different kinds of ribs. First of all, ignore (for now) the beef ribs. For this recipe we are talking pork, and baby back ribs in particular. We like baby back ribs because of their potentially tender texture, flavor and ratio of bone to meat.

Kinds of Pork Ribs

There are ribs that might be labeled as baby back ribs, spareribs or St. Louis-style ribs. Then to make it more confusing, baby back ribs, which are what you want for this recipe, might also be labeled as loin ribs, back ribs, or even loin back ribs! If there is a meat counter person to chat with, by all means do so, so that you will know you are getting the right thing. Buy the baby back ribs!

BTW racks of baby back ribs can have 10 to 13 ribs, so number of ribs per serving size will vary.

low FODMAP Blackberry Maple BBQ Ribs on wooden board; extra sauce alongside 2

Remove The Silverskin

Another reason to engage with a butcher is to ask them to remove the silverskin (sometimes spelled sliver skin). This is a thin silvery membrane of connective tissue on the underside of your rack of ribs. Here is a video that shows you how to remove it yourself, if you want to give it a go.

Removing the silverskin allows the dry rub to penetrate the meat more evenly and the finished texture of the cooked ribs will be more tender.

vertical image of glazed ribs on wooden board

Dry Rub Adds Flavor

My husband is from Memphis, TN and has a lot to say about barbecue. When we met, he was more of a purist. I think I have relaxed his approach to eating barbecue-style foods, meaning that we very rarely engage in true barbecue (that will be another article). But we cook a lot with BBQ sauces and all the flavors of barbecue.

He is a big dry rub fan, and less of a wet barbecue sauce aficionado. This recipe features both and he gave them two enthusiastic thumbs up.

A simple dry rub is stirred together – I use my fingers – and then patted into the ribs on all sides; rub it into the meaty parts and even the boney parts.

Garlic Flavor For Low FODMAP Blackberry Maple BBQ Ribs

I use FreeFod Garlic Replacer in the dry rub. If you do not know what this is, I invite you to check it out. It can be used similarly to garlic powder and it packs a garlicky wallop. You can make the dry rub without it, but the end result will not be the same – or as flavorful.

Oven Roasting

I like to wrap the ribs up in foil so that they cook in a low oven, for an extended time, and roast in their own juices. You will be rewarded with tender ribs, with a little bit of chew.

Some folks like them falling off the bone. If I wanted that I would make our Shredded Pork recipes. With my ribs I like a little bit of a meaty texture to sink my teeth into.

After an extended time in a low oven, they will be unwrapped, and the foil discarded. This is when they get slathered with our Low FODMAP Blackberry Maple BBQ Sauce and run under the broiler very briefly until lightly charred.

To stick with low FODMAP portions of the sauce, use a generous ½ cup (120 ml) to glaze the ribs, which will be plenty. Additional sauce can be offered at the table for those who know they can tolerate more and for non-FODMAPers.

Please note that the nutritional information includes the full amount of sauce listed in the recipe; therefore the calories etc. are artificially high.

How To Make Low FODMAP Blackberry Maple BBQ Ribs

First step is to place all of the dry rub ingredients together in a bowl.

dry rub for ribs in clear glass bowl on white marble counter

Stir them together – which I do with my fingers.

dry rub for ribs in clear glass bowl , stirred together, on white marble counter

Use your fingers to apply the dry rub to both sides of the ribs, including the area with the bones.

Rubbing the dry rub into raw rib rack of baby back ribs, on aluminum foil

Then wrap up the ribs in foil to marinate in the refrigerator. You can get away with a 4 hour rest, but I recommend overnight.

Then, it is time to roast in a low oven for a couple of hours or until tender.

Discard the foil, place rib racks on a sheet pan, and slather with our Low FODMAP Blackberry Maple BBQ Sauce.

coating ribs with BBQ sauce

Run under the broiler until glazed and charred and get ready to EAT!

Ribs & Sauce!

Here are some more ribs and sauce recipes to tantalize your low FODMAP taste buds – and a bonus pulled pork slider recipe! (HINT: if you love this recipe, definitely check out the Pineapple Whiskey Ribs below)


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Low FODMAP Blackberry Maple BBQ Rib rack on wooden board with extra sauce
5 from 2 votes

Oven-Roasted Low FODMAP Blackberry Maple BBQ Ribs

Our Oven-Roasted Low FODMAP Blackberry Maple BBQ Ribs feature tender baby back ribs, seasoned with a simple dry rub and the highlight is the shiny, sticky glaze of our Low FODMAP Blackberry Maple BBQ Sauce. If you want to indulge in ribs – and please your non-FODMAPer friends and family, too – this is the ribs recipe for you!

Low FODMAP Serving Size Info: Makes about 6 servings

Makes: 6 Servings
Prep Time: 10 minutes
Cook Time: 2 hours 45 minutes
Marination Time: 8 hours
Total Time: 10 hours 55 minutes
Author: Dédé Wilson



  1. Stir the brown sugar, salt, pepper, cumin, FreeFod Garlic Replacer, paprika and chipotle powder together; set aside. Rub every surface of the ribs – both sides, even the bones - with the dry spice mixture. Wrap in foil and refrigerate for at least four hours or overnight.
  2. Bring the ribs to room temperature. Position rack in middle of oven. Preheat oven to 250° F (121° C). Place foil wrapped ribs on a roasting pan, or two if needed.
  3. Roast ribs for 2 ½ hours. Check at this time to assess tenderness. They should be very tender, and you may roast for a bit longer if desired.
  4. Unwrap ribs and discard foil and any accumulated juices. Place ribs directly on large roasting pan and coat with sauce on both sides, using about a heaping ½ cup (120 ml) of sauce total. Preheat broiler to high with rack about 4-inches (10 cm) below broiler. Broil ribs on both sides, about 2 to 5 minutes per side, or until charred here and there. Ribs are ready to serve.



FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Blackberries: Blackberries have been lab tested by both Monash University and FODMAP Friendly. The Monash lab results state that 1 small berry at 4g is Green Light low FODMAP. FODMAP Friendly has lab tested blackberries and gives them a “Pass” at 1 cup (150 g).
  • Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dinner & Lunch
Cuisine: American


Calories: 894kcal | Carbohydrates: 28g | Protein: 98g | Fat: 46g | Saturated Fat: 1g | Sodium: 778mg | Potassium: 6mg | Fiber: 1g | Sugar: 8g | Vitamin A: 49IU | Calcium: 3mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

Bonus pic of Rose, our bull terrier, helping with the photo shoot.

Bull terrier Rose helping me take pictures of low FODMAP Blackberry Maple Ribs
Rose, our bull terrier, likes to help with the photography. Such a good girl!