Sticky Oven Barbecue Ribs
Sticky Oven Barbecue Ribs deliver 67g protein and 606 calories per serving — one of the highest protein-per-calorie ratios for lean bulking phases. Batch-preps 6 servings with quick stovetop execution, cutting meal prep time on busy days. Designed for lifters maximizing protein without exceeding daily calorie targets.
Ingredients
- •Pork Ribs, Baby Back(1814g)
- •Garlic powder(10g)
- •Onion powder(5g)
- •Paprika, Ground(10g)
- •2 teaspoons salt
- •1 teaspoon black pepper (cracked )
- •Cumin, Ground(3g)
- •Chili powder(5g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •BBQ Sauce(480g)
- •Garlic(45g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Worcestershire Sauce(15g)
Lea & Perrins is the standard. A little goes a long way.
- •Cayenne Pepper, Ground(15g)
- •1 teaspoon salt
Instructions
- 1Preheat oven to 350°F (175°C). Remove the membrane from the underside of the ribs by sliding a knife underneath and peeling it away, then pat the ribs dry with paper towels.
- 2Mix the garlic powder, onion powder, paprika, ground cumin, chili powder, and cayenne pepper in a small bowl. Rub the ribs on both sides with olive oil, then coat evenly with the dry seasoning mixture, pressing gently so it adheres.
- 3Place the ribs bone-side down on a foil-lined baking sheet, cover tightly with foil, and bake at 350°F for 2 hours until the meat is tender and pulls away slightly from the bones.
- 4While the ribs finish cooking (during the last 5 minutes), whisk together the BBQ sauce, minced fresh garlic, Worcestershire sauce, and a drizzle of olive oil in a bowl.
- 5Remove the ribs from the oven and peel back the foil. Brush the sauce generously over the top of the ribs, then return uncovered to the oven at 460°F for 10 minutes until the sauce bubbles at the edges.
- 6Switch the oven to broil on medium-high heat and broil the ribs for 3–4 minutes until the edges are lightly charred and caramelized, watching closely to prevent burning.
- 7Rest the ribs for 10 minutes, then cut between the bones into individual ribs and divide evenly into 6 containers while hot.
- 8Cool to room temperature before sealing airtight containers and refrigerating for up to 4 days, or freezing for up to 3 months.
Nutrition — Per Serving
606
calories
67g
protein
19g
fat
- Carbohydrates
- 41g
- Saturated fat
- 41.8g
- Sodium
- 1259 mg
- Dietary fiber
- 2.8g
6 servings per batch · ~410g each
Macro data sourced from USDA FoodData Central
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How much protein does Sticky Oven Barbecue Ribs have per serving?
Each serving delivers 67g of protein with 606 calories, 19g fat, and 41g carbs. This is a substantial protein serving with moderate calories, fitting well into both cutting and bulking macro targets.
How long does Sticky Oven Barbecue Ribs take to prep?
Listed as quick prep on the stovetop and yields 6 servings per batch. You can batch-cook a full week of ribs in a single session.
Is Sticky Oven Barbecue Ribs good for muscle gain?
At 67g protein and 606 calories per serving, these ribs are well-suited for muscle gain phases where protein and caloric surplus drive progress. The carbohydrate portion aids glycogen replenishment for strength training.
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