You know those game-day meals that smell incredible, taste amazing, and somehow still work with your training goals? These oven-baked, fall-off-the-bone BBQ pork spare ribs satisfy all your cravings while remaining low-FODMAP, gluten-free, and lactose-free. They’re hearty enough to feel like a celebration meal, yet gentle enough for a gut that needs a little extra care.
This is the kind of recipe you can prep ahead, slide into the oven, and enjoy while cheering from the couch without feeling weighed down. High in protein, satisfying, and easy to digest, it fits right into an active lifestyle where performance and comfort both matter.
Ingredients: (Serves 4)
- 2 racks pork spare ribs, about 4 pounds total
- 1 teaspoon sea salt
- 1 teaspoon black pepper
- 1 teaspoon smoked paprika
- 1 teaspoon garlic-infused olive oil
- 1 cup low-FODMAP, gluten-free BBQ sauce
Tools you will need:
- Large rimmed baking sheet
- Parchment paper
- Aluminum foil
- Pastry brush
- Paper towels
- Sharp knife
- Cutting board
How to Make It:
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Preheat your oven to 300°F and line a large rimmed baking sheet with parchment paper. Set aside enough aluminum foil to tightly cover the ribs.
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Pat the ribs dry with paper towels and place them meat-side up on the baking sheet. Brush both sides lightly with garlic-infused olive oil, then season evenly with salt, pepper, and smoked paprika.
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Cover the ribs tightly with aluminum foil so no steam escapes. Bake for 2 hours until the meat is tender and pulls easily from the bone.
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Carefully remove the foil and brush both sides of the ribs with the low-FODMAP BBQ sauce. Increase the oven temperature to 425°F.
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Return the ribs to the oven uncovered and bake for 10 to 15 minutes until the sauce thickens and lightly caramelizes. Let the ribs rest for 5 minutes before slicing to keep them juicy.
Feel Good Through the Final Play
Make your next game night work for you, not against you. Get these ribs in the oven, kick back, and enjoy a meal that feels exciting, satisfying, and completely aligned with your fitness goals. This is your sign to cook something that supports recovery, keeps your gut calm, and still makes the night feel special. Try the recipe this week and turn a simple evening into a win for your body and your routine.