| Keto Recipe: Ribs & Slaw

Author / John

The Keto diet takes a special kind of individual to follow it and is not for the faint at heart. Many have found excellent results following this type of protocol.  It is alternated with refeeds typically once a week consisting of 1 -2 high carb / low fat days.  Is it for you?  One way to find out — try it!

Photo Jul 31, 7 07 13 PM

Not sure exactly how to structure it to your individual needs and training goals? Hook up with one of the awesome nutrition coaches at Power Athlete HQ!  And while you’re in the kitchen try these ribs on for size, they’re sure to fit your Keto protocol!


Servings:  10
3-5 ribs*
1 cup slaw
Calories:  394, Protein 31 g, Fat 28 g, Carbs 5 g (30/65/5%’s)


Rub (a keto version of Al Roker’s rub)
2 tablespoons sea salt
2 tablespoons finely ground black pepper
2 tablespoons chipotle peppers in adobo sauce
1 tablespoon smoked paprika
1 tablespoon chili powder
2 teaspoons cinnamon
2 teaspoons allspice


2-3 slabs or about 6 pounds of pastured St. Louis style pork ribs (1 serving is approximately 4 ribs if average in size -3 if large, 5 if small)*

7 cups chopped green cabbage
3 cups chopped red cabbage
1/3 Vidalia onion, finely chopped
10 tablespoons olive oil based mayonnaise
1-2 tablespoons unpasteurized apple cider vinegar
sea salt & freshly ground black pepper to taste


Combine all ingredients  and mix well.  Rub into the pork and wrap tightly in heavy duty aluminum foil.  Allow to sit for 2 – 6 hours in the refrigerator taking out one hour before cooking.

You can grill or smoke the ribs.  We cook ours on our trusty Weber grill.  While nothing will beat the long and slow cooking of a smoker I’ve found pre cooking in the oven will come very close.  Set your oven for 170 degrees and place the foil wrapped ribs in the oven for 3 1/2 -4 hours.

After they come out, unwrap and finish up on the grill over direct heat, lid down for 20 – 30 minutes.

Let set for 10 minutes then slice and serve!

Photo Jul 31, 7 14 47 PM


Toss the cabbages and onions with the mayo and vinegar until coated.  Add salt and pepper to taste.

Enjoy and stay tuned for an upcoming refeed!

For more Power Athlete friendly recipes check out my blog Paula Lean Primal Queen!

Share this article


John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


  1. jake James on August 4, 2016 at 8:40 pm

    Trying this tonight, keep them coming!

Leave a Comment


Never miss out on an epic blog post or podcast, drop your email below and we’ll stay in-touch.

  • This field is for validation purposes and should be left unchanged.