Who would have ever thought, “fall off the bone” ribs, could be made in just a little more than 15 minutes! How incredible is that breakthrough??!! Few people can cook ribs right, and I was always a firm believer that ribs had to cook between 6-8 hours in a slow cooker, in order to achieve maximum tenderness, but I have since proved myself wrong! And that’s a good thing!

When I volunteered to make ribs for my neice’s birthday party, I longed to do something different.  I had made them so many times in the slow cooker, but this time, I wanted to create a recipe that would give the illusion that the ribs had cooked for hours on end.  With this delightfully sticky recipe, I achieved it! I can’t tell you how many people at the party, commented on how the meat just came right off the bone, and the best part about this recipe, is that you can actually hold the rib, and “eat” the meat off the bone.  Unlike ribs in the slow cooker which often times, must be eaten with a fork and knife.. And you should’ve seen how clean the bones on these ribs were, once everyone polished them off.. I wish I had taken a pic!

So, lets talk a little more in depth about these ribs.. for starters, they are obviously Paleo, if you use a Whole30 approved BBQ sauce, such as Tessemae’s, they are considered Whole30 compliant, and if you’d like to make your own BBQ sauce instead, using one of my favorite Keto recipes by Maria Emmerich, then you’ve got yourself a pile of Ketogenic ribs which will keep you in that fat burning stage, known as Ketosis! So, you see these ribs are not only quick & easy, but they’re highly versatile.


Instant Pot Hawaiian Sticky Ribs with Grilled Pineapple

serves 8-10


  • 10 lbs of ribs
  • 1/3 cup coconut oil, melted
  • 1 teaspoon Hawaiian Fire Seasoning Salt (or sea salt)
  • 1 teaspoon BBQ Seasoning by Primal Palate
  • 1/2 teaspoon granulated garlic
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon cinnamon
  • 1 fresh pineapple, cored, and sliced
  • 2 cups of your favorite BBQ sauce
  • 1 onion, quartered
  • 1/2 cup raw honey


  • Wrap an oven rack in foil
  • Separate the ribs, and place them on the foil
  • Brush them with the melted coconut oil, and season them with salt, BBQ seasoning, garlic, and pepper
  • Broil them on HI until brown (flipping once)
  • Place them in the Instant Pot or Pressure Cooker XL
  • Dice “half” the pineapple and add that to the pot along with the onion, BBQ sauce, and honey.
  • Sprinkle the cinnamon in the Instant Pot, close the lid, and set for 15 minutes.  If using the Pressure Cooker XL, select the meat option which will automatically cook for 15 minutes.  Be sure to close the pressure valve on both.
  • Heat the grill or grill pan, slice the remaining half of the pineapple, and cook on the grill pan until grill marks are achieved.
  • Release the pressure valve, once the steam is out, unlock the lid.
  • Transfer the ribs to a serving dish, place the grilled pineapple on top, and serve.

*If serving a smaller party, you can cut this recipe in half which will be considered a half tray.

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