
Slow Cooker Barbecue Ribs
This Slow Cooker Barbecue Ribs deliver 72g protein and 554 calories per serving — one of the highest protein-to-calorie ratios for a red meat option. Batch-preps 6 servings hands-off, making it a reliable dinner option when you need serious protein without the cooking effort. Built for anyone in a cutting phase who needs volume with lean macros.
Ingredients
- •BBQ Sauce(480g)
- •Brown sugar(30g)
- •Garlic(45g)
- •Worcestershire Sauce(10g)
Lea & Perrins is the standard. A little goes a long way.
- •Cayenne Pepper, Ground(15g)
- •Pork Ribs, Baby Back(2000g)
- •1/4 teaspoon salt (to taste)
Instructions
- 1Remove the inner membrane from the baby back ribs by sliding a knife under it and peeling it away; discard. Pat the ribs dry with paper towels.
- 2In a small bowl, whisk together the BBQ sauce, brown sugar, minced fresh garlic, Worcestershire sauce, and cayenne pepper until fully combined. Divide the sauce in half; reserve one half in the refrigerator.
- 3Place the ribs in a 6-quart slow cooker and coat with the first half of the sauce, turning to ensure even coverage. Season generously with salt and pepper, cover with the lid, and cook on low heat for 7–9 hours (or on high heat for 3–5 hours) until the meat is tender and pulls away from the bone with minimal resistance.
- 4Transfer the ribs carefully to a parchment-lined baking sheet, keeping them intact as the meat will be very tender. Strain the cooking liquid from the slow cooker and stir half of it into the reserved sauce.
- 5Brush the ribs generously with half of the combined sauce, then broil in a preheated oven at 400°F for 8–12 minutes, until the edges are charred and beginning to crisp and the glaze has caramelized.
- 6Divide the ribs evenly into 6 airtight containers while still warm, then drizzle the remaining sauce over each portion before sealing.
- 7Cool to room temperature, then refrigerate for up to 4 days. Reheat in a 325°F oven for 10–12 minutes until warmed through, or microwave individual portions for 2–3 minutes.
Nutrition — Per Serving
554
calories
72g
protein
9g
fat
- Carbohydrates
- 42g
- Saturated fat
- 44.4g
- Sodium
- 1260 mg
- Dietary fiber
- 1.6g
6 servings per batch · ~430g each
Macro data sourced from USDA FoodData Central
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How much protein does Slow Cooker Barbecue Ribs have per serving?
Each serving packs 72g of protein and 554 calories with only 9g fat and 42g carbs. This is one of the highest protein-per-serving ratios in the slow cooker lineup.
How long does Slow Cooker Barbecue Ribs take to prep?
Prep time is quick using the slow cooker, and the recipe makes 6 servings per batch. You'll have dinners ready for most of the week with minimal active preparation.
Is Slow Cooker Barbecue Ribs good for muscle gain?
At 72g protein per serving, this recipe is built for muscle-building phases where hitting daily protein targets is the priority. The 42g carbs provide carbohydrate fuel to support training intensity and recovery.
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