Dr. Phil’s Instant Pot St. Louis Ribs

Dr. Phil’s Instant Pot St. Louis Ribs (a method often popularized by proponents of the Proper Human Diet and carnivore community, like Dr. Ken Berry or Phil Escott) is the ultimate “cheat code” for tender pork ribs. While traditional St. Louis ribs can take 6 hours in a smoker, the Instant Pot uses high pressure to break down the tough connective tissue in under an hour, followed by a quick oven “finish” for that classic BBQ crust.

What makes St. Louis ribs different from Baby Backs? St. Louis ribs are cut from the belly of the hog. They are flatter, fattier, and meatier than baby back ribs. Because they have more intramuscular fat, they are much harder to dry out, making them the perfect candidate for the intense heat of a pressure cooker.

Should I remove the membrane for this method? Yes. Even though the pressure cooker softens most things, the membrane (the silver skin on the bone side) can become “rubbery” rather than tender. Use a paper towel to grip the corner and peel it off before seasoning. This also allows the salt and rendered fats to penetrate the meat more effectively.

How do I fit a whole rack in the Instant Pot? Don’t chop them into individual ribs! The best way is to coil the rack into a circle (meat side facing out) and stand it up on the metal trivet.coil the rack into a circle This keeps the meat out of the boiling liquid, allowing it to steam and render rather than “boil,” which preserves the texture.

What is the “Dr. Phil” Carnivore Cooking Method? To keep it strictly animal-based:

The Liquid: Use 1 cup of beef or chicken bone broth (or plain water) instead of apple juice or vinegar.
The Seasoning: Use a generous amount of coarse sea salt.
The Cook Time: Set to Manual/High Pressure for 30 to 35 minutes.Manual/High Pressure for 30 to 35 minutes
The Release:The Release: Allow a 15-minute Natural Pressure Release (NPR).15-minute Natural Pressure Release (NPR) A quick release can “shock” the meat and make it tough; the slow drop in pressure ensures the juices stay locked in the fibers.

How do I get that “BBQ finish” without sugar? Once the ribs come out of the Instant Pot, they will be “fall-off-the-bone” tender but will look pale. To fix this:

Place the rack on a baking sheet.
Brush with melted butter, bacon grease, or liquid tallow.
Broil on high for 3–5 minutes until the fat begins to bubble and the edges turn dark and crispy.

Is this good for weight loss? St. Louis ribs are very high in fat, which is the primary fuel source on a carnivore diet. Because they are so satiating, a few ribs are often enough to keep you full for the entire day, making them a powerful tool for those utilizing Intermittent Fasting (IF) or One Meal a Day (OMAD).

Are you planning to finish these under the broiler for a quick crunch, or are you going to throw them on the grill for a few minutes to get that smoky char?

Dr. Phil’s Instant Pot St. Louis Ribs

St. Louis-style ribs are known for their uniform rectangular shape and higher fat content, making them incredibly flavorful. This recipe uses the intense pressure of an Instant Pot to break down the tough connective tissue quickly, followed by a high-heat broil to achieve that essential charred exterior. It is a foolproof way to get "low and slow" results on a weeknight schedule.

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Prep Time 10

Cook Time 45

Servings 2

Instructions

1 rack St. Louis-style pork ribs
2 teaspoons salt
2 teaspoons black pepper
2 teaspoons smoked paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1 cup water
½ cup sugar-free BBQ sauce (or more to taste)
Prepare the Ribs: Place the ribs on a large cutting board. Check the back (bone side) for a thin, translucent membrane. If present, use a butter knife to pry up one corner and pull it off firmly with a paper towel for better seasoning penetration.
Create the Dry Rub: In a small mixing bowl, combine the salt, black pepper, smoked paprika, garlic powder, and onion powder. Mix thoroughly.
Season: Apply the dry rub generously to both sides of the rack, massaging the spices into the meat with your hands.
Pressure Cooker Setup: Place the metal trivet inside the 6-quart or 8-quart Instant Pot. Pour in 1 cup of water.
Load the Ribs: Stand the rack of ribs upright on the trivet, curling it into a circle so the bones are vertical. This ensures even steam circulation.
Pressure Cook: Secure the lid and ensure the steam release valve is in the Sealed position. Select Manual/Pressure Cook on High for 25 minutes.
Release Pressure: Once the timer goes off, allow a Natural Pressure Release (NPR) for 15 minutes. After 15 minutes, carefully turn the valve to Quick Release to let out any remaining steam.
Glaze and Broil: Preheat your oven to Broil on the High setting. Line a large rimmed baking sheet with aluminum foil or parchment paper. Carefully transfer the ribs from the Instant Pot to the baking sheet.
Finish: Brush a thick layer of sugar-free BBQ sauce over the top of the ribs. Place the tray in the oven and Broil for 5–8 minutes. Watch closely; you want the sauce to bubble and slightly char without burning.
Rest and Serve: Remove from the oven and allow the ribs to rest for 5 minutes to let the juices redistribute. Slice between the bones and serve warm.
Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days. Reheat in a covered dish in the oven at 300°F with a splash of water to keep them moist.