Recipes | Dinner

Oven-Roasted Low FODMAP Pineapple Whiskey BBQ Ribs

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Our Oven-Roasted Low FODMAP Pineapple Whiskey BBQ Ribs feature a zesty dry rub highly spiced with cumin and allspice, a long, slow roast in the oven and then they are run under the broiler with a light coating of our flavor-packed Pineapple Whiskey BBQ Sauce.

overhead view of Low FODMAP Pineapple Whiskey BBQ Ribs on wooden board

Buying Baby Back Ribs

You want racks of baby back ribs for this Low FODMAP Pineapple Whiskey BBQ Ribs recipe. They have a great ratio of bone to meat and are the perfect vehicle for our tangy rub and sauce.

vertical image of Low FODMAP Pineapple Whiskey BBQ ribs on board with extra sauce in pitcher

Kinds of Pork Ribs

When you go to the supermarket, you might see signage that says baby back ribs, spareribs or St. Louis-style ribs. To make it more confusing, baby back ribs, which are what you do want for this recipe, might also be labeled as loin ribs, back ribs, or even loin back ribs. Make sure you buy baby back ribs. If there is a meat person behind the counter to chat with, by all means do so. They can also help you with the next step.

Removing 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. This simple technique will make your Low FODMAP Pineapple Whiskey BBQ Ribs the best they can be. Here is a video that shows you how to remove it yourself, if you want to DIY.

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

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

Dry Rub For Flavor

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 also the boney parts. Get that flavor in there! For these ribs I recommend our Low FODMAP Cumin Allspice Dry Rub.

For these Low FODMAP Pineapple Whiskey BBQ Ribs we find that the combo of the dry rub and the sweet and savory glaze create a powerhouse result.

overhead closeup of Low FODMAP Pineapple Whiskey BBQ Ribs on wooden board

Garlic & Onion Flavor

I use FreeFod Garlic Replacer and FreeFod Onion Replacer in the dry rub. If you do not know what these are, please check them out. They can be used similarly to garlic and onion powders.

Oven Roasting

The ribs are wrapped 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 very tender ribs.

Assessing doneness is really a matter of taste and texture preference. For the Low FODMAP Blackberry Maple BBQ Ribs I leave them with a bit of chew, as that is how I like them. My husband likes them “falling off the bone” and so these take that route.

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

Additional sauce can be offered at the table for those who know they can tolerate more and for non-FODMAPers.

closeup of Low FODMAP Pineapple Whiskey BBQ ribs, cut and separated from rack, on wooden board

How To Make Low FODMAP Pineapple Whiskey BBQ Ribs

You first need to make our Cumin Allspice Dry Rub, which is as simple as whisking together dry spices – or shaking them together in a glass jar.

Low FODMAP Cumin Allspice Dry Rub in a glass mason jar, held by woman's hand

Then use your hands to pat it all over the racks of ribs, as seen below.

dry rub applied on ribs

Then, wrapped up in foil, the ribs will get roasted in a low oven for several hours, until fall-off-the-bone tender. At that point, unwrap,

ribs, slow roasted, ready to be slathered with BBQ sauce and broiled

and it is time to apply our Pineapple Whiskey BBQ Sauce.

applying Low FODMAP Pineapple Whiskey BBQ Sauce to ribs before broiling

Then after a brief time under the broiler (or you can throw then on the grill) it is time to enjoy your ribs!

overhead Low FODMAP Pineapple Whiskey BBQ Ribs on wooden board

Ribs & Sauce!

Here are some more ribs and sauce recipes to entice- and a bonus pulled pork slider recipe! (HINT: if you love this recipe, definitely check out the Blackberry Maple Ribs; we think it will thrill you).

low FODMAP Pineapple Whiskey BBQ Ribs on blue and white plate with potato slaw

overhead view of Low FODMAP Pineapple Whiskey BBQ Ribs on wooden board
5 from 1 vote

Oven-Roasted Low FODMAP Pineapple Whiskey BBQ Ribs

 Our Oven-Roasted Low FODMAP Pineapple Whiskey BBQ Ribs feature a zesty dry rub highly spiced with cumin and allspice, a long, slow roast in the oven and then they are run under the broiler with a light coating of our flavor-packed Pineapple Whiskey BBQ Sauce.

Makes: 8 Servings
Prep Time: 10 minutes
Cook Time: 3 hours 10 minutes
Marination Time: 8 hours
Total Time: 11 hours 20 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. 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 3 hours. Check at this time to assess tenderness. They should be very tender; the flesh should separate very easily from the bone.
  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 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.

Tips

FODMAP Information

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

  • Pineapple: Monash and FODMAP Friendly have both lab tested pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g). Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans.
  • 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.
  • Whiskey: Monash University has lab tested whiskey and it is low FODMAP Green Light at a 30 ml serving size.

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

Nutrition

Calories: 682kcal | Carbohydrates: 22g | Protein: 74g | Fat: 35g

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.