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

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.

Course: Dinner & Lunch
Cuisine: American
Prep Time: 10 minutes
Cook Time: 3 hours 10 minutes
Marination Time: 8 hours
Total Time: 11 hours 20 minutes
Makes: 8 Servings
Calories: 682 kcal
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 1/4 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 Facts
Oven-Roasted Low FODMAP Pineapple Whiskey BBQ Ribs
Amount Per Serving
Calories 682 Calories from Fat 315
% Daily Value*
Fat 35g54%
Carbohydrates 22g7%
Protein 74g148%
* Percent Daily Values are based on a 2000 calorie diet.