Tag Archives: bbq

Paleo Instant Pot Ribs with White Barbecue Sauce (Whole30, Keto)

These Whole30-friendly and Paleo Instant Pot Ribs served with tangy and creamy white barbecue sauce is the perfect, hearty meal any time of the year!

White Barbecue Sauce Paleo Instant Pot Ribs

While I have several rib recipes on this blog, this is the first time I attempted to make it in the Instant Pot, and the result is a fall-off-the-bone meal in 30 minutes! But the sauce… that’s what really makes this recipe shine.

White Barbecue Sauce

I never actually knew about white barbecue sauce until I graduated from college and went to a bbq joint with a friend in New York City. I was intrigued when I saw it on the menu, so decided to try it out, and it was tangy, creamy, a little spicy, and so so delicious.

Ever since then, I basically forgot about it because it’s not a common menu item, and back then, I didn’t try to recreate every delicious restaurant meal at home like I do today. However, when I was making ribs recently, something made me think of that barbecue sauce and I was determined to make a paleo version of it and it turned out even better than I expected.

White Barbecue Sauce Paleo Instant Pot RibsWhite Barbecue Sauce Paleo Instant Pot Ribs

If you’ve never had white barbecue sauce and feel weirded out by it, you really need to try it out before judging. I loved it so much that I just might favor it over regular barbecue sauce. I actually had leftovers of the sauce and have been putting it on my stir fry, veggies, and salads.

Paleo Instant Pot Ribs Recipe

I was surprised at how quickly these Paleo Instant Pot Ribs came together, and how tasty they were. And I loved that I could use the Instant Pot because there’s been a heat wave in Southern California recently so I didn’t have to leave the oven on for hours, which is how I’ve been making my other ribs like this one. This much shorter cook time still yielded tender and crispy ribs that my husband and I couldn’t stop eating, so I hope you try out this recipe!

White Barbecue Sauce Paleo Instant Pot Ribs

White Barbecue Sauce Paleo Instant Pot Ribs

White Barbecue Sauce Paleo Instant Pot Ribs

These Whole30-friendly and Paleo Instant Pot Ribs served with tangy and creamy white barbecue sauce is the perfect, hearty meal any time of the year!
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Servings 8 servings
Calories 766kcal
Author Jean Choi



  • 1 cup of water
  • 1/4 cup apple cider vinegar
  • 4 lb rack of pork spare ribs
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • Salt and pepper, to taste

White Barbecue Sauce


  • Place the steam rack on the bottom of the Instant Pot and pour water and apple cider vinegar on top.
  • Pat the ribs dry. Sprinkle garlic, onion, salt, and pepper evenly on the ribs.
  • Place the ribs vertically in the Instant Pot on top of the steam rack, so they are standing on their side and coiling around the inside of the pot.
  • Close the lid and make sure that the pressure valve is set to "sealing."
  • Set to cook on Manual for 25 minutes under high pressure, let it naturally come to pressure for 10-15 minutes.
  • In the meantime, Pour coconut milk into a saucepan and heat over medium high heat. Once it start boiling, turn heat to low and let simmer for about 10-15 minutes until it's thick and you can see the milk solids separating from the oil.
  • Take off heat and add the rest of the ingredients for the White Barbecue Sauce to the saucepan, then whisk until smooth.
  • Preheat oven to broil.
  • Remove the ribs from the Instant Pot and place on a baking sheet so they curve down
  • Brush the ribs with the White Barbecue Sauce.
  • Broil for 3-5 minutes until the ribs form a dark, bubbly crust, keeping a close eye on it.
  • Remove from oven and cut into sections. Serve with more White Barbecue Sauce.


Serving: 1serving | Calories: 766kcal | Carbohydrates: 5g | Protein: 36g | Fat: 66g | Saturated Fat: 28g | Cholesterol: 181mg | Sodium: 526mg | Potassium: 709mg | Fiber: 1g | Sugar: 2g | Vitamin C: 4.2% | Calcium: 4.8% | Iron: 17.1%

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5 Ways to Navigate Summer BBQs with Food Allergies


Nothing makes me happier than the fact that it’s officially summer. And with 4th of July right around the corner, it means that there are also barbecues, picnics, and gatherings with family and friends to attend. I absolutely love it!

However, it can also bring on anxiety and stress for those of us suffering from food allergies or just eliminating certain foods for our health. It’s totally understandable. I used to worry a bunch before these group events until I learned to how navigate them better. It’s actually quite easy to avoid certain foods and just eat the things that you CAN eat with some simple preparation and changing the way you deal with the situation. Here are 5 ways you can ease your stress.

1. Bring your own food.

This one’s an obvious one. If you are just simply gluten- and/or dairy-free, barbecues are quite easy to navigate. Bun-less burgers, bun-less hot dogs, steak, pork chops, grilled vegetables… You can just pile your plate with what you are okay with eating. Easy peasy. However, if you have a more serious condition (i.e. you are on an autoimmune protocol diet), or if you are worried that there may be gluten binders in the meat like white flour or breadcrumbs, bring your own food to eat!

I advise that you make enough to share with the group to make it less awkward about eating just your own separate meal. Plus, you may be surprised that they actually enjoy whatever healthy dish you do decide to bring! If you have a serious allergy and are worried about cross-contamination on the grill or the pan they are cooked in, make something that you don’t have to cook when you get there like a chicken salad or a potato salad, maybe raw veggies with guacamole, hummus, or dip, a salad, or even deviled eggs. The possibilities are endless!

hearty chicken salad

paleo pumpkin hummus

caramelized onion bacon dip

beet deviled eggs

I don’t have a serious allergy, just food sensitivities, so I’m lucky in that I can easily find things to eat at gatherings. However, my weakness lies in desserts and sweets. This is why I usually tend to bring a dessert that I can eat so if I do get a craving, I have something to eat without getting sick. Here are some of my summer favorites:

paleo cookie dough

paleo lemon bars

coconut cream pie

paleo dark chocolate fudge brownies

2. Talk to the host.

This really depends on the situation and how comfortable you are with the host. If you are okay with talking to them in advance, they can let you know what he or she is preparing and tell you what you’ll be able to eat so you can be better prepared. It also depends on what kind of gathering you are attending. If it’s a large group or a big party, it’s probably not necessary to connect with the host in advance. However, in a smaller group setting, you may want to let them know your situation so you don’t offend them by refusing to eat their food.

When I do talk to the host in advance, I communicate that I’m 100% a-okay with bringing something to share and then picking whatever I can eat from what they are serving. I know how stressful it can be to host even a small gathering so I try not to be a big pain-in-the-butt for them in the process.

3. Host an event yourself.

If you have the space and the means, this is the easiest way to enjoy your summer celebrations. If you are preparing everything yourself, you know exactly what goes in your food and you don’t have to worry about what you can or can’t eat, which is awesome! I’ve hosted several Thanksgivings, Christmases, and dinner parties before and I cook all paleo dishes with some gluten-free grains. The guests usually have zero clue that they are eating gluten- and dairy-free and only comment on how delicious the food is.

Good food is good food. As long as you use real, whole food ingredients with delicious spices and flavors, whatever you prepare will please the crowd. Need some healthy summer recipe ideas? Here are some to inspire you!:

lemon butter grilled lobster tails


creamy bacon beet salad

chili lime pork spare ribs


Spiced lemon meatballs


slow cooker bbq pork spare ribs

4. Focus on connecting with others and the fun activities.

Summer get-togethers are so much more than just food. It’s about connecting with the people you love while enjoying all the fun outdoor activities. Your life doesn’t have to revolve around food (although.. yes, food is the best). Take this opportunity to spend time with your loved ones, soak up the sun, and do some of your favorite activities like swimming, cornhole, and volleyball. Summertime means you get to feel like a kid again and run around care-free. Play is just as important as the quality of food you put into your mouth.

5. Don’t make a big deal out of it.

Seriously though, this is so important. People don’t define you by the food you eat and they don’t take notice at all if you don’t make a big deal out of it. I usually don’t tell anyone that I have any issues of what I can or can’t eat unless I really need to. As long as you feel and look comfortable about your decisions, no one will think twice that you didn’t grab the bread or that you didn’t go for the brownie.

If anyone questions your dietary choices, just confidently and matter-of-factly tell them that you have negative reactions when you eat specific foods. No biggie. Most of the time, they’ll understand. If they take on a judgmental tone with you while further probing, ignore it. You don’t need that kind of negativity in your life.

And if you aren’t seriously allergic to the food, then it’s okay to try things that you normally wouldn’t eat. Not making a big deal out of it also means letting go of perfectionism. The more you stress out about the situation, the more a possible cross-contamination will affect you negatively. You need to be in a calm, stress-free mode to be able to digest your food properly. If you are feeling anxious, a food that is perfectly fine for you to eat can actually cause negative reactions in the body.

Enjoy the moment, don’t freak out, and you’ll be just fine. Happy Summer!

How to navigate summer BBQs with food alleriges

Slow Cooker BBQ Pork Spare Ribs

slow cooker bbq pork spare ribs
I don’t understand the concept of only using the slow cooker in the colder months. Where do people get that? Don’t ovens and grills create more heat when used, making hot days even hotter in the summer? Plus there are so many summer foods you can make with a slow cooker like pulled pork, pulled chicken, pulled anything, wings, dips, ribs, and pretty much anything you need to cook when you are feeling too lazy to babysit it (i.e. me, all the time). Slow cookers are the bomb all year around.

I bought pork spare ribs from the farmers market having no idea what to use them for, and like any meat I’m clueless about how to cook, I just threw them in the slow cooker hoping for the best and then BOOM. Turned out amazing. And it literally takes less than 10 minutes to prep. And I’m using “literally” correctly so don’t ya fret.

But seriously, don’t let your slow cooker collect dust this summer and MAKE THESE. They are pretty incredible. I don’t joke when it comes to pork spare ribs (I mean.. who would?) and these are an all-time crowd pleaser.  

slow cooker bbq pork spare ribs

slow cooker bbq pork spare ribs



Prep Time 5 minutes
Cook Time 6 hours
Total Time 6 hours 5 minutes


  • 4 lb pork spare ribs
  • Salt, to taste
  • 2 6- oz can tomato paste
  • 1.5 cup water
  • 1 large onion, diced
  • 4 tbsp balsamic vinegar
  • 2 tbsp white vinegar
  • 2 tbsp raw honey
  • 2 tsp sea salt
  • 2 tsp garlic power
  • 1 tsp cumin


  • Optional: Cut the spare ribs into sections so each section has a bone.
  • Generously salt the spare ribs on all sides
  • Pour the rest of the ingredients into a slow cooker and whisk them together.
  • Place the spare ribs into the whisked sauce and toss them so they are well coated and submerged in the sauce.
  • Cook over low for 6-8 hours. The meat should fall off the bones easily.

Paleo Gluten Free Slow Cooker BBQ Spare Ribs