Smoked Country Style Boneless Pork Ribs (Low FODMAP)

15 Minutes prep • 7 hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 - 6 • Ok to make ahead: Steps 1-6

Country-style ribs can be the most tender and delicious cut of meat if you give them plenty of time to cook. And, because they’re boneless, they’re much easier (and less messy) to eat than traditional ribs. This recipe consists of two parts: The first is the slow cook on the Traeger pellet grill to bring the meat up to temperature and add the smoky flavor, and the second part is the braise to ensure the meat is tender and delicious. It’s worth the time to cook these ribs right! They do reheat beautifully in the oven so consider making these a day ahead and reheat to serve if you don’t have time to cook them on the day you plan to serve them. They pair wonderfully with my Buttery Mashed Yukon Gold Potatoes or Mushroom Pilaf (for a super low-carb option).

Ingredients

One package of country-style pork ribs (about 3 pounds)

2 - 3 tablespoons mustard (I used Dijon)

3 - 4 tablespoons of your favorite BBQ rub (I used Smoke N Sanity Triple S All Purpose Seasoning, use code IBSGC15 for 15% discount)

One cup of beef or chicken broth (I used Whole Foods Organic 365 chicken broth)

1 tablespoon apple cider vinegar

½ - 1 whole yellow onion, sliced (optional if tolerated)

1/2 cup of your favorite low FODMAP bbq sauce (I used: Smoke N Sanity Sweet and Sassy BBQ sauce, use code IBSGC15 for 15% discount)

Directions

(1) Prepare: Preheat your Traeger (or other pellet grill) to 250 degrees F. Remove the country-style pork ribs from the package and pat dry. Rub each of the ribs with mustard. Liberally sprinkle the bbq rub on all sides of each rib section

(2) Smoke the ribs: Place ribs directly on the preheated grill, fat side up if evident, and cook until the internal temp reaches 155 degrees. This takes 3- 4 hours. When the internal temperature is reached, remove the ribs to the braising pan and follow the braising directions (below). 

Braising Directions

(3) Prepare the braise: Add the beef or chicken broth and the apple cider vinegar to the bottom of the braising pan. (I used an aluminum foil pan for easy cleanup. Use a pan small enough to be sure the braising liquid surrounds but doesn’t cover the meat completely. It’s ok for the ribs to be touching each other while braising). If you can tolerate a bit of onion, slice up ½ to 1 whole yellow onion and put the onion slices in the pan with the braising liquid (if you can’t tolerate any onion, leave it out, the ribs will still be delicious!)

(4) Braise the ribs: After the ribs reach 155 degrees F, remove them and place them in the braising pan. Pour the BBQ sauce over the ribs and cover the braising pan tightly with foil and place it back on the grill. Cook at 250 degrees for another 2 – 3 hours or until the internal temperature reaches 170 degrees F and the meat is tender and easily pulls apart with a fork.

(5) Finish: Remove from the smoker and allow the meat to rest for 10 - 15 minutes before serving.

(6) Plate and serve: To serve, spoon the pan juices over the ribs and serve the ribs over my Buttery Mashed Yukon Gold Potatoes or Mushroom Pilaf (for a super low-carb option). Add a salad or a cooked veggie side and you’ve got a perfect meal!

(7) Storage: Store leftovers (with the braising juices!) in an airtight container in the refrigerator. Reheat in a 300-degree oven for about 20 – 30 minutes. These reheat beautifully so consider making these a day ahead and reheat to serve.

Eat and enjoy every bite because you can!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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More Deliciously Low FODMAP™ BBQ recipes

Roasted pork tenderloin with parmesan broccoli (low FODMAP)

10 minutes prep • 30 minutes bake or 60 minutes grill or 3 hours smoker • Gluten-free • Low FODMAP • Serves 4 - 6

This pork tenderloin is flavorful and crispy on the outside, juicy and tender on the inside. Served with rice, parmesan broccoli, and our white wine cream sauce, this is a delicious meal you can present to the family or your next table of guests. Don’t be discouraged by the list of ingredients, most of them are spices that go into the rub!

Ingredients

1-2 heads broccoli florets (no stems)

1 tablespoon extra virgin olive oil

Kosher salt and black pepper

1/2 cup parmesan cheese, grated

Two 1-pound pork tenderloins (see pro tip)

2 tablespoons garlic-infused olive oil

2 teaspoons basil

2 teaspoons oregano

1 teaspoon marjoram

2 teaspoons Gourmend Foods garlic scape powder (use code IBSGC15 for 15% discount)

2 teaspoons cumin

2 teaspoons Kosher salt

2 teaspoons chili powder

1 teaspoon smoked paprika (optional but highly recommended)

1/2 teaspoon black pepper

2 tablespoons dark brown sugar

Directions

(1) Prepare the meat: Pierce tenderloins all over with a fork then rub the garlic-infused olive oil onto all sides of the meat.

Make your rub by whisking together the remaining ten dry ingredients. Sprinkle rub mixture all over tenderloin(s), patting it onto the surface of the meat on all sides.

(2) Cook the meat:

On the smoker (my preferred method as it yields the tenderest and most flavorful meat)

Preheat smoker to 180 degrees.

Place tenderloins diagonally on the smoker grill and smoke at 180 degrees for 3 hours until outside is browned.

Increase the smoker temperature to 275 degrees F and cook until the internal temperature of the thickest part registers at least 145 degrees F. For 1-pound tenderloins, this should only take about 10 or 15 minutes.

On the grill

Preheat grill to medium-high (about 400 degrees F).

Grill for 20-30 minutes until the outside is browned and crispy but not burned. Watch the temperature and take the meat off when the internal temperature of the thickest part is just below 145 degrees F. The meat will continue to cook for a few minutes off the grill and you don’t want it to get dry.

In the oven

Preheat oven to 400 degrees and lightly grease a large baking/casserole dish.

Bake for 25-35 minutes until outside is browned and the internal temperature of the thickest part registers 145 degrees F.

When done, be sure to spoon any remaining juices from the pan over the slices for extra flavor and juiciness.

(3) Make the sauce: See recipe and instructions below.

(4) Steam the rice: While the meat is cooking, steam the rice per package instructions, set it aside, and keep warm.

(5) Cook the broccoli: While the rice is steaming, cook the broccoli. If you are not already using your oven to cook the pork loin, preheat the oven to 400 degrees F. Trim your broccoli into florets (no stems). Put in a large bowl and drizzle with olive oil. Toss to combine. Sprinkle with salt and pepper and toss again. Spread on a parchment-lined rimmed baking sheet and cook in a 400 degree F oven for about 15 minutes. Stir partway through. Broccoli may get blackened in spots — which is great! Remove from the oven and sprinkle with freshly grated parmesan cheese.

(6) Finish: Allow meat to rest, covered with foil, on a cutting board for 5-10 minutes before slicing. Slice into 3/4-inch pieces.

(7) Plate and serve: To each plate add a scoop of rice and broccoli and a few slices of pork loin. Serve with our quick white wine cream sauce (recipe below) drizzled over the rice and the meat.

Eat and enjoy every bite because you can!

Pro tip:

This recipe is pretty flexible and you can use 1-2 very small pork tenderloins, or one medium-large pork tenderloin OR you can double or even triple the ingredients for the seasonings and serve a LOT of people with several large tenderloins. You will have to adjust your cook time to the size of the meat and use a meat thermometer to confirm when done.

White wine cream sauce

Ingredients

1 tablespoon butter

1 tablespoon each minced chives, and fresh thyme or rosemary

1/2 cup white wine (such as sauvignon blanc or pinot grigio)

1 cup heavy cream (or lactose-free half and half for a lighter sauce)

1/2 cup freshly grated parmesan cheese

1/4 teaspoon salt plus additional salt and pepper to taste

Directions

(1) Prepare cream sauce: Melt butter in a medium-size skillet over medium-high heat. Add chives or green onions, and saute for about 1 minute. Add white wine and cook for about 30 seconds, then add the cream or half and half.

(2) Cook cream sauce: Cook for about 10 - 12 minutes over medium heat stirring frequently.

(3) Finish: Add salt and chopped thyme or rosemary and the grated parmesan cheese. Stir until the cheese is incorporated (about a minute). Season with more salt and pepper if needed.

(4) Serve: Pour over your roasted pork tenderloin and rice.

More Deliciously Low FODMAP™ salads you might enjoy

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! 

Low FODMAP roasted lemon garlic butter salmon

45 Minutes • Gluten-free • Low FODMAP • Serves 4 • This is one of the best salmon recipes I’ve tried. The combination of the herbs, the butter, the fish and the potatoes is wonderful. It’s a sheet pan recipe so it’s simpler to clean up. You can cook the salmon in the oven or in your Traeger smoker. Either way, it will be delicious!

INGREDIENTS:

1 pound fingerling or baby creamer potatoes, halved

1/4 cup + 3 tablespoons garlic-infused olive oil

Kosher salt and black pepper

2 lemons, 1 halved and 1 sliced

4 (5-6 ounce) salmon fillets

1/4 cup chopped fresh oregano

1 teaspoon smoked paprika

1 pinch red pepper flakes

4 tablespoons salted butter, sliced into 6 pieces

1/2 cup fresh parsley, chopped

1/2 cup fresh basil, chopped

1/2 cup green olives, roughly chopped

2 tablespoons red wine vinegar

1 tablespoon gluten-free low sodium soy sauce

4 ounces feta cheese, broken into chunks

Baby arugula, for serving (optional)

DIRECTIONS:

Preheat oven or Traeger Smoker to 425° F and line a rimmed baking sheet with foil for cooking the salmon.

On a separate rimmed baking sheet, toss the potatoes with 1 tablespoon olive oil. Season with salt and black pepper. Arrange the lemon halves around the potatoes. Bake 35 - 40 minutes, or until tender. 

To make the marinade: In a shallow bowl, combine 2 tablespoons garlic-infused olive oil, 2 tablespoons oregano, the smoked paprika, the red pepper flakes, and a pinch each of salt and pepper.

Lay the salmon fillets skin side down on the rimmed baking sheet lined with foil. Spoon and brush on the marinade. Add a pat of butter to the top of each filet. Arrange the lemon slices around the salmon.

Put in the oven with the potatoes or put this tray on your Traeger smoker preheated to High (425° F) and cook for 10 to 20 minutes, until the salmon reaches desired doneness.

To make the dressing: Combine the remaining 1/3 cup olive oil, the parsley, 2 tablespoons oregano, basil, olives, vinegar, and soy sauce.

To serve, divide the salmon (leave the skin on the foil as you serve), potatoes, and lemon slices between plates. Gently crumble the feta around the salmon, then spoon the dressing over everything. Add a handful of arugula (optional). Serve with a side salad such as our Simple Gem salad.

Original recipe inspired by Tieghan Gerard of Half Baked Harvest

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