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 (180°C).
- 2Peel off tough membrane that covers the underside/bony side of the ribs. Place on a baking sheet or tray lined with foil (or parchment paper).
- 3Combine together garlic powder, onion powder, paprika, salt, pepper, cumin and chili or Cayenne. Sprinkle seasoning over ribs and drizzle with oil. Rub the seasoning all over the ribs on both sides. Cover tray with foil and bake for 2 hours.
- 4During the last 5 minutes of cook time, mix together sauce ingredients.
- 5Remove ribs from the oven, remove foil and spread the tops of the ribs with the barbecue sauce mixture.
- 6Increase oven temperature to 460°F (240°C). Return ribs to the oven, uncovered, and bake for a further 10 minutes. Change oven settings to broil (or grill) on medium-high heat to lightly char and caramelise the edges (about 3 minutes).
- 7Rest for 10 minutes to allow the juices to recirculate back into the meat before slicing.
- 8Enjoy!
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
AI Swap Engine
Set up your profile to enable swaps →Common questions
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.
More like this
Slow Cooker Beef Pasta
Slow Cooker · 10 servings
