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.
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.
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.
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.
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.
Then use your hands to pat it all over the racks of ribs, as seen below.
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,
and it is time to apply our Pineapple Whiskey BBQ Sauce.
Then after a brief time under the broiler (or you can throw then on the grill) it is time to enjoy your ribs!
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 Sauce
- Low FODMAP Sweet and Sticky BBQ Sauce
- Low FODMAP Blackberry Maple BBQ Sauce
- Low FODMAP Rhubarb BBQ Sauce
- Low FODMAP Orange Marmalade BBQ Sauce
- Low FODMAP BBQ Sauce 2.0
- Low FODMAP Hot and Tangy BBQ Sauce
- Pulled Pork BBQ Sliders
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.
Ingredients:
- 2 racks of baby back ribs, about 3-pounds/¼ kg each, silverskin removed (ask the butcher to do this, if you like)
- ¼ cup (28 g) Low FODMAP Cumin Allspice Dry Rub
- 3/4 cup (180 ml) Low FODMAP Pineapple Whiskey BBQ Sauce
Preparation:
-
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.
-
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.
-
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.
-
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.
Notes:
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.
Nutrition
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.