Keto Diet App - Free Download Keto Diet App - Free Download
Take the guesswork out of following a low-carb diet, lose body fat & feel great!
KetoDiet app is FREE to download!

Whole 30 & Keto Braised Short Ribs with Cauli-Mash

4.3 stars, average of 48 ratings

Whole 30 & Keto Braised Short Ribs with Cauli-MashPin itFollow us 138.4k

If you're looking for the perfect comfort food, these keto short ribs won't disappoint! They are marinated in herbs and spices and then slow cooked until soft and tender.

I first seared the ribs before baking them on low, covered with aluminium foil for several hours. This way you will get perfectly flavoured fall-of-the-bone ribs! I serve these braised ribs with simple cauliflower mash for the perfect low-carb winter warmer.

Hands-on Overall

Serving size 1 rib + 1 cup cauli-mash

Allergy information for Whole 30 & Keto Braised Short Ribs with Cauli-Mash

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free

Nutritional values (per serving, 1 rib + 1 cup cauli-mash)

Net carbs6.7 grams
Protein36.5 grams
Fat55.1 grams
Calories672 kcal
Calories from carbs 4%, protein 22%, fat 74%
Total carbs11.1 gramsFiber4.4 gramsSugars3.4 gramsSaturated fat27.6 gramsSodium1,071 mg(47% RDA)Magnesium85 mg(21% RDA)Potassium1,138 mg(57% EMR)

Ingredients (makes 6 servings)

Short ribs:
  • 6 bone-in short ribs (1.8 kg/ 4 lbs) - will yield about 60% meat
  • 1 tsp sea salt
  • 1 tsp ground black pepper
  • 2 tbsp ghee or duck fat (30 ml)
  • 1 tsp garlic powder
  • 1 tsp onion powder or 2 tsp onion granules
  • 1 tbsp sweet paprika or smoked paprika
  • 1 tbsp dried oregano or rosemary
  • 1/2 tsp chili powder
  • 2 tbsp coconut aminos or tamari sauce (30 ml)
  • 1 cup bone broth or chicken stock (240 ml/ 8 fl oz)
Cauli-mash:
  • 1 large cauliflower (1 kg/ 2.2 lb)
  • 1 stick unsalted butter or 1/2 cup ghee extra virgin olive oil (113 g/ 4 oz)
  • 1 tsp sea salt
  • 1/2 tsp ground black pepper

Instructions

  1. Preheat the oven to 150 °C/ 300 °F (fan assisted), or 170 °C/ 340 °F (conventional). Season the ribs with a good pinch of salt and pepper. (Total weight of 6 short ribs with bones will be about 1.8 kg.) Whole 30 & Keto Braised Short Ribs with Cauli-Mash
  2. Heat pot over high heat (or use the Saute setting on the Instant Pot). Add in ghee and heat up. Once hot, sear the short ribs in for about 1 minute per side. Remove from pot and set aside. Whole 30 & Keto Braised Short Ribs with Cauli-Mash
  3. Transfer the seared ribs to a baking tray. In a small bowl, mix the garlic powder, onion powder, paprika, oregano and chili powder. Sprinkle the seared ribs. Whole 30 & Keto Braised Short Ribs with Cauli-Mash
  4. Turn the ribs on the other side to sprinkle all over with all of the spice mix. Whole 30 & Keto Braised Short Ribs with Cauli-Mash
  5. Pour coconut aminos and bone broth into the tray. Cover with aluminium foil. Transfer into the preheated oven and bake for 3 1/2 to 4 hours, until the meat is tender. Whole 30 & Keto Braised Short Ribs with Cauli-Mash
  6. Make the cauliflower mash. Cut the cauliflower into florets. Place cauliflower in a steamer basket over a pot filled with 1-2 cups of water. Bring to a boil and cook for 8-10 minutes. Do not overcook. Remove the lid and let the steam escape.
  7. Meanwhile, prepare the cauliflower mash. Transfer the cauliflower into a blender and add the butter (or use ghee or olive oil), and a good pinch of salt and pepper. Process until smooth. Set aside. Whole 30 & Keto Braised Short Ribs with Cauli-Mash
  8. Remove the ribs from the oven and set aside to cool down for a few minutes before serving. Whole 30 & Keto Braised Short Ribs with Cauli-Mash
  9. Serve the cauliflower mash with the braised short ribs and pour some of the meat juices over. Sprinkle with sliced spring onions. Whole 30 & Keto Braised Short Ribs with Cauli-Mash
  10. To store, refrigerate for up to 4 days. The meat can be frozen for up to 2 months but the mash is best prepared fresh. Whole 30 & Keto Braised Short Ribs with Cauli-Mash

Ingredient nutritional breakdown (per serving, 1 rib + 1 cup cauli-mash)

Net carbsProteinFatCalories
Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
0 g32 g33.6 g431 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g1 kcal
Ghee, clarified butter
0 g0 g5 g45 kcal
Garlic powder, spices
0.3 g0.1 g0 g2 kcal
Onion powder, spices
0.3 g0 g0 g1 kcal
Paprika, spices
0.2 g0.2 g0.1 g3 kcal
Oregano, dried
0.2 g0.1 g0 g2 kcal
Chile (chili) powder, spices
0 g0 g0 g1 kcal
Coconut aminos (substitute to soy sauce)
0.3 g0 g0 g2 kcal
Beef bone broth, beef stock
0.1 g0.6 g0.5 g7 kcal
Cauliflower, fresh
5 g3.2 g0.5 g42 kcal
Butter, unsalted, grass-fed
0 g0.2 g15.3 g135 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Total per serving, 1 rib + 1 cup cauli-mash
6.7 g36.5 g55.1 g672 kcal

Whole 30 & Keto Braised Short Ribs with Cauli-MashPin itFollow us 138.4k

  1. Blog
  2. Recipes
  3. Mains
  4. Whole 30 & Keto Braised Short Ribs with Cauli-Mash
  1. Blog
  2. Recipes
  3. Whole 30 & Keto Braised Short Ribs with Cauli-Mash
  1. Blog
  2. Martina Slajerova
  3. Whole 30 & Keto Braised Short Ribs with Cauli-Mash

Do you like this recipe? Share it with your friends! 

Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

Let us know what you think, rate this recipe!

Leave a comment

Note: Any links to products or affiliate links will not be approved.
Please note that we do not offer personalised advice. For any diet related questions, please join our Facebook community.

Comments (6)

My wife and I are doing the Whole 30 and found this recipe.  Pretty much followed it by the book.  Anyway it was awesome and I know I have to save the recipe because my wife loved it so much she will want it again.
HIGHLY RECOMMEND!
Chuck

Thank you so much Chuck, I'm glad you both enjoyed!

I made this to the exact recipe, but cooked them in my slow cooker (2 hours on high and 6 hours on low). They were delicious and were fall-off-the-bone tender. I did not believe that one rib would be enough for one serving, but it certainly was! Oh yes, and the kitchen smelled so good, all day!

Thank you so much for the slow cooker tips Diane, I'm glad you enjoyed!

Could you make the short ribs in a crockpot instead of the oven?

Absolutely! You could do that by placing the browned and spiced ribs in a crockpot and cook on low for 8 hours, or on high for 4 hours.