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When it comes to perfecting pork ribs, there’s one golden rule: go low and slow. Whether you’re a long-time rib enthusiast or a first-timer tackling your first rack, mastering the art of slow-cooked ribs can be one of the most rewarding culinary experiences. This recipe for Memphis-style baby back ribs pays homage to Southern barbecue traditions while keeping everything Paleo-friendly and grain-free.

It all starts with patience—something not all of us have in abundance. Like many, I’ve often been tempted to crank up the heat for quicker results, but trust me: slow roasting transforms pork ribs into tender, fall-off-the-bone perfection. This time, I committed to the process. I marinated the ribs overnight and roasted them for over five hours at 120°C. The result? Smoky, sticky ribs with just the right balance of spice, sweetness, and savoury depth. These are the kind of ribs that leave your fingers sticky and your plate empty.

Slow Cooked Memphis Style Baby Back Ribs paleo recipe dinner lunch pork bbq

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5 from 1 vote

Slow Cooked Memphis Style Baby Back Ribs

Slow cooked to perfection, these Memphis Style Baby Back Ribs are marinated overnight in a rich, smoky, Southern Tennessee inspired glaze and then roasted for five and a half hours for ultra tender, Elvis-would-be-proud ribs.

Prep Time15

Cook Time5 40

Marinating Time16

Total Time21 55

Course: Dinner

Cuisine: American, Southern

Keyword: Baby back ribs, Memphis style ribs, slow-cooked pork ribs, Southern BBQ

Servings: 4 Serves

Calories: 500kcal

Cost: 25

Equipment

Shallow roasting dish
Aluminium foil

Ingredients

1 kg Baby Back Pork Ribs
4 tbsp tomato puree
1 tbsp chipotle chilli paste
4 tbsp maple syrup
2 cloves garlic crushed
6 tbsp red wine vinegar
2 tbsp olive oil
2 tsp smoked paprika
1 tsp Chinese five spice

Instructions

Marinate the Ribs: Mix together all of the marinade ingredients in a bowl, then add the ribs. Coat them well all over, then leave to marinate overnight in the fridge.
Preheat the Oven: The next day, preheat the oven to 120C / 250F / Gas Mark ½. Remove the ribs from the fridge and transfer to a shallow roasting dish.
Add Water and Roast: Add around 200ml water to the dish, taking care not to pour it onto the ribs. The liquid should reach around halfway up the ribs. Cover with foil, then leave to roast in the oven for 5 ½ hours. Come back to check and turn them a few times during this process.
Finish the Ribs: When they are done, remove from the oven then immediately turn the heat to full (240C). When fully heated, sprinkle the ribs with a generous amount of sea salt and return to the oven, uncovered, for a final 10 minutes. Leave to cool for 5 minutes before serving.

Why Choose Baby Back Ribs?

Baby back ribs come from the upper portion of the rib cage, near the spine, and they tend to be leaner and more tender than spare ribs. They also cook more evenly, making them ideal for a long, slow roast. When paired with a flavourful dry rub or marinade, they absorb seasoning beautifully and stay juicy during the cooking process.

For this Memphis-inspired version, we’re skipping store-bought sauces loaded with sugar and preservatives. Instead, we’re embracing real ingredients—think tomato paste, apple cider vinegar, garlic, spices, and a touch of natural sweetness from honey or maple syrup if you like a hint of caramelised finish.

Setting the Flavour Profile: Memphis-Style Ribs

What makes ribs “Memphis-style”? While there are many regional BBQ styles across the US, Memphis is famous for its dry rubs, tangy sauces, and smoky finish. These ribs draw inspiration from that legacy, but with a Paleo twist. We ditch the refined sugar and processed ingredients in favour of a marinade made with natural flavours that deliver the same depth and complexity without the nasties.

The glaze in this recipe includes a smoky, mildly spicy blend with hints of paprika, garlic, and ground cumin. You’ll also notice that there’s no soy sauce—because this is Paleo, we’ve swapped it out for coconut aminos, a fantastic alternative that offers the same salty-sweet umami flavour while keeping things soy-free and gluten-free.

Marinating Matters

Don’t skip the marinating step. Giving your ribs a solid 8–12 hours in the fridge lets the flavours penetrate deep into the meat. You’ll be rewarded with ribs that are not just seasoned on the outside but infused with flavour all the way through. Simply mix your marinade the night before, rub it generously over the ribs, and let the fridge do the rest while you sleep.

If you’re short on time, even an hour will help—but for the ultimate Memphis flavour, overnight is worth it.

The Low and Slow Cooking Method

Patience is the key to rib perfection. Cooking low and slow at 120°C allows the connective tissue in the pork to gradually break down, creating that ultra-tender, almost buttery texture. After five and a half hours in the oven, you won’t need a knife—just a plate, a good appetite, and a few napkins.

Make sure your ribs are placed on a wire rack inside a baking tray or roasting dish. This keeps them elevated, so the heat can circulate and the fat can drip away. Covering them with foil for the first few hours helps to lock in moisture, and removing the foil for the final hour allows the glaze to caramelise and develop a gorgeous crust.

Serving Suggestions

These Memphis-style ribs are hearty enough to be the star of the meal, but they also shine when paired with the right side dishes. Here are a few Paleo-friendly options to complete the plate:

Grilled sweet potato wedges with paprika and garlic
Coleslaw made with a light, tangy apple cider dressing
Roasted cauliflower with lemon and parsley
A fresh cucumber and tomato salad with olive oil and herbs

If you’re entertaining, consider serving these ribs with a platter of finger-friendly sides and let your guests dig in. They’re ideal for BBQs, picnics, and casual get-togethers where flavour and fun are top priorities.

Storing and Reheating Leftovers

While these ribs are best enjoyed fresh from the oven, leftovers can be just as delicious. Here’s how to store and reheat them:

Fridge: Store in an airtight container for up to 3 days.
Freezer: Wrap tightly and freeze for up to 2 months. Defrost in the fridge overnight before reheating.
To reheat: Wrap in foil and warm in a 160°C oven for about 15–20 minutes until heated through.

You can also shred leftover meat and use it in lettuce wraps, stir-fries, or tossed through a Paleo-friendly salad for a flavourful protein boost.

Tips for the Perfect Rib Texture

Here are a few expert tips to help ensure your ribs come out just right every time:

Remove the membrane: This tough layer on the underside of the ribs can get chewy. Use a knife to loosen it, then peel it off before marinating.
Don't rush the cook: Low heat is essential for breaking down the collagen that gives ribs their tender texture.
Rest before serving: Let the ribs rest for 5–10 minutes after removing from the oven. This helps the juices settle and makes for cleaner slicing.
Use a meat thermometer: For perfect doneness, internal temp should reach at least 85°C (though longer cooking is fine for tenderness).

Why This Recipe Is Perfect for Paleo

This slow-cooked ribs recipe fits seamlessly into a Paleo diet. It’s completely grain-free, dairy-free, and free from refined sugar or artificial additives. By using whole, natural ingredients, you get all the flavour of traditional barbecue ribs without the unwanted extras.

Plus, thanks to the generous use of garlic, spices, and healthy fats, you’re giving your body nutrients that support overall wellness without sacrificing flavour. It’s exactly the kind of indulgent, satisfying meal that makes sticking to Paleo feel easy—and delicious.

Final Thoughts

There’s something deeply satisfying about pulling a tray of slow-cooked ribs from the oven and seeing that glossy, caramelised crust and tender meat beneath. This Memphis-style recipe brings together everything that makes Paleo cooking worthwhile: real ingredients, full flavour, and the kind of dish you’ll want to make again and again.

If you’re ready to take your ribs to the next level, try this recipe, commit to the low and slow method, and let your taste buds be the judge. You might just find yourself making a double batch next time.

With a lot of my readers being American, I couldn’t ignore the fact that today is Thanksgiving in the USA. So if you’re American – Happy Thanksgiving – and if not – how about having your own international Thanksgiving day? It’s often quite hard to get hold of Turkey where I live in Australia, but I find it a little easier to obtain at this time of year, thanks to the American Expats who live here!

If you are celebrating Thanksgiving, how can you accommodate your guests while still keeping it Paleo? Fortunately there are several options out there that will be great for everyone, using a few substitutions to the traditional Thanksgiving menu.

Substitution Ideas For Traditional (Non Paleo!) Thanksgiving Recipes:

Substituting bread crumbs. A lot of recipes will ask for bread crumbs when you are cooking. A good alternative to bread crumbs is crushed up pork crackling/ pork rinds. Just crush them to the same consistency as you would bread crumbs – or alternatively try ground nuts.

Instead of sugar, if you can, try to omit entirely. If you can’t, try a more natural sweetener, like raw honey.

Substitute starch with spaghetti squash, butternut squash, or acorn squash.

If you’re primal/ dairy free and your recipe needs butter; try using nut oils or coconut butter instead. Replace cow’s milk with coconut milk.

If you are planning on making a salad use a natural dressing like olive oil and lemon or lime.

If you’re making a dessert, a recipe may call for whipped cream. An alternative to whipped cream is chilled coconut milk – both healthy and delicious.

Instead of making a traditional desert, keep it simple with berries in coconut milk.

Cooking for a group of family and friends is a great chance to show case your Paleo diet – and show that eating healthy food does not sacrifice amazing tasting food.

Paleo Thanksgiving Menu Ideas

If you’re putting together a full Paleo-friendly Thanksgiving feast, there are plenty of ways to stay true to tradition without compromising on health. The key is to focus on whole, seasonal ingredients and natural flavours that don’t rely on processed shortcuts. Whether you're preparing a small gathering or a larger festive table, here are a few menu ideas to inspire your Thanksgiving celebration:

Starter: Roasted butternut squash soup with a swirl of coconut cream and fresh herbs.
Main: Herb-roasted turkey with garlic, rosemary, lemon and a side of rich homemade pan juices (no packet gravy here!).
Stuffing: Ditch the bread and make a delicious stuffing with pork sausage, mushrooms, celery, onion, herbs, and chopped walnuts.
Sides: Try roasted brussels sprouts with crispy bacon, or mashed cauliflower with garlic and ghee as a creamy alternative to potatoes.
Dessert: Baked cinnamon apples with chopped pecans, or a pumpkin custard made with coconut milk, eggs, cinnamon and nutmeg.

By creating a festive menu from clean, whole ingredients, you’ll impress even the non-paleo guests at the table — and avoid the heavy food coma that often follows a traditional Thanksgiving meal.

Entertaining Guests with Dietary Differences

Hosting Thanksgiving can be tricky when your guests have different dietary preferences or health considerations. Fortunately, many Paleo dishes are naturally gluten-free, dairy-free and grain-free, making them suitable for a wide range of dietary needs. If you’re accommodating vegetarians or people with nut allergies, consider serving a few additional dishes, such as a hearty roast vegetable medley or a coconut milk-based soup without added nuts.

It’s helpful to label dishes or let guests know which options are Paleo, nut-free, or dairy-free. If someone offers to bring a dish, encourage them to focus on a simple wholefood recipe. A fresh salad, baked sweet potatoes or a fruit platter are safe bets and pair well with most holiday menus.

Making the Day More Meaningful

Beyond the food, Thanksgiving is a chance to slow down, reflect and reconnect with loved ones. Take a moment during your meal to express gratitude — whether that’s by going around the table sharing one thing you’re thankful for, or simply acknowledging the effort that went into preparing the meal.

Gratitude is a powerful practice with many health benefits. Studies have linked regular gratitude expression with improved mental health, better sleep, stronger relationships and a more resilient immune system. Consider keeping a gratitude journal or making this simple practice a daily habit, especially as the year winds down and the festive season ramps up.

Keeping Your Energy Balanced

One of the lesser-discussed challenges of holidays like Thanksgiving is how tiring they can be — physically and emotionally. Planning ahead can make a huge difference. If you’re hosting, prepare as much as possible in advance. Roasting veggies or baking your dessert the day before frees you up to enjoy the day with your guests. Choose dishes that can be made in one tray or pot to cut down on washing up.

If you're a guest, offer to bring a paleo-friendly dish so you know there's at least one thing you can enjoy. And try to carve out a little time in the morning for movement or quiet reflection — even a 10-minute walk or a cup of tea outdoors can help you stay grounded and energised throughout the day.

Leftovers the Paleo Way

One of the best parts of Thanksgiving? The leftovers. With a bit of creativity, you can repurpose them into completely new meals that stay within your Paleo template. Here are a few ideas:

Turkey hash: Combine chopped turkey with sweet potato, onion, and spinach for a quick breakfast hash.
Stuffing-stuffed capsicums: Use leftover grain-free stuffing to fill halved capsicums and roast them for an easy lunch.
Bone broth: Simmer the turkey carcass with veggies, herbs and apple cider vinegar for a deeply nourishing broth.
Salads: Add chopped roast turkey to a bed of leafy greens, avocado, and roasted pumpkin, topped with olive oil and lemon.

Freezing some of the leftovers in small portions is a great way to stock your freezer with quick Paleo meals for busy days.

Creating New Traditions

If you’re not American, Thanksgiving can still be a meaningful occasion to gather with friends or family and reflect on the year. Starting a tradition of your own — like an annual gratitude meal, a nature walk, or even cooking something seasonal with loved ones — helps build deeper connections and creates special memories.

For Australian readers, this time of year is ideal for celebrating abundance. Local produce like mangoes, avocado, zucchini, and fresh herbs are in season, and the longer days offer more time for outdoor activities and alfresco dining. Embrace the opportunity to create a celebration that blends Paleo principles with your local environment and culture.

Final Thoughts on a Paleo Thanksgiving

Whether you're an American celebrating the holiday or simply using it as an excuse to bring people together, Thanksgiving can easily fit into a Paleo lifestyle. With a bit of planning and creativity, you can prepare a festive meal that’s both nourishing and deeply satisfying. Use this opportunity to showcase how good Paleo food can taste, share your love of whole foods, and maybe even inspire someone at your table to rethink their own food choices.

So go ahead — roast that turkey, pile your plate high with greens and root veg, and give thanks for real food, real connections, and real health. Happy Thanksgiving!

Thanksgiving is a time to share thanks for the blessings in your life – a worthwhile thing to do if you’re American or not. Are you celebrating Thanksgiving this year?

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Slow Cooked Memphis Baby Back Ribs (Paleo Style)