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About Me:

Hi y'all! My name is Elizabeth Knicely, but I go by Liz. I am a 35 year old wife and mother of 3 wonderful children. I am also a pet owner of a cat, dog and turtle. I am an avid home chef, ambitious artist and amateur comedian. I'm just a small town girl trying to leave a mark on this world. Welcome to my blog!

Knicely Made

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Juicy Keto Baby Back Ribs (Crock Pot or Instant Pot Prep)

Juicy tender Keto Baby Back Ribs with a sugar free dry rub. Prep in either a Crock Pot or Instant Pot pressure cooker for fall off the bone goodness!

PREP TIME: 10 minutes

COOK TIME: 15 minutes

TOTAL TIME: 8 hours 25 minutes

SERVINGS: 4 servings



1 teaspoon Chili Powder

1/2 teaspoon Cinnamon

1 teaspoon Garlic Powder

1 teaspoon Ground Cumin

1 teaspoon Dried Rosemary

1/2 teaspoon Smoked Paprika

1/4 teaspoon Cayenne Pepper

Salt, to taste

Pepper, to taste


1/2 cup Water

2 & 1/2 - 3 pounds Baby Back Ribs

Sugar Free BBQ Sauce


1. Mix the spices for the dry rub into a small bowl and set aside.

2. Cut ribs into pieces that contain 2-3 ribs each.

3. Work the dry spice mix into each rib sections, coating all sides.


1. Add 1/2 cup water to your Instant Pot and put in the metal rack. Place the seasoned ribs on to of the insert on their sides.

2. Lock your Instant Pot lid firmly into place. Be sure the valve is in Seal Position. Set the pot's "Manual" setting to HIGH at 30 minutes.

3. While you are waiting, line a large baking sheet that has a rim with aluminum foil and set it aside for now.

4. When the Instant Pot is done cooking your ribs, do a quick release and give it a couple minutes to vent.


1. Place 1/2 cup water in the Crock Pot.

2. Arrange ribs on their sides in the Crock Pot.

3. Close lid and set Crock Pot on HIGH for 4 hours or LOW for 8 hours.


1. With tongs, transfer the ribs to the prepared baking sheet.

2. Brush with a good amount of the Sugar Free BBQ Sauce on either side.

3. Broil or grill on BBQ for 3-5 minutes per side.

4. Serve right away while they are hot. Include extra BBQ Sauce for dipping


**The prep can be done the day before.

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