Ribs or Wings - AIP

Prep Time

10 minutes

Cooking Time

45 minutes




For the rub:

1/4 cup red wine vinegar

2 tsp turmeric powder

1 tsp onion powder

1 tsp garlic powder

1 tsp Italian Seasoning

1/2 tsp cardamom (omit for AIP)

1/8 tsp Himalaya or sea salt

pinch of black pepper (omit for AIP)

For the meat:

pork baby back, or side/spare ribs

beef ribs

chicken wings, thighs or breasts


Cut some pork or beef ribs into single or double bone pieces, or use chicken wings, thighs or breasts (preferably with the skin on)

Mix all of the dry ingredients together in a small bowl, then pour in the red wine vinegar and stir well.

Put all of your meat pieces in a larger mixing bowl, then pour the rub over them, turning by hand until they're all well coated. 

If you're using an Instant Pot for wings, layer them in the pot with the wire rack on the bottom, and set the timer for 45 minutes.

If you're cooking these in the oven, leave the rack of ribs whole, line a baking sheet in aluminium foil, and top with a steel cooling rack if you have one (not a plastic one! If you don't have one, no worries, you can turn them over half way through). Start them off for 5 minutes under the broiler, close to the heat, meaty side up, just until the rub starts to bubble, then move them to the middle rack, and set the temperature to 300F to bake for 2 - 2 1/2 hours for spare ribs or 1 1/2 - 2 hours for baby back ribs. If you don't have a cooling rack to keep them off the aluminium foil, then turn them half way through, and then cover them with foil to prevent them from drying.

If you are cooking chicken pieces, you can use the oven at 350F for about 45 minutes, depending on the sizes of your pieces. Test for doneness (that's a word right?), the internal temperature should be 165F/75C.


This rub can be used on pork or beef ribs (I prefer pork), or on chicken pieces with the skin on! (wings, thighs, breast). My first preference is on pork side or back ribs, cooked in the Instant Pot. But if you don't have an Instant Pot, it also works well in the oven or on the BBQ. I live in a condo that doesn't allow us to have BBQ though, so I use the Instant Pot. I haven't tried this rub with beef ribs, but I'm sure it would work just fine.