Table of Contents
Description
These Crispy Keto Onion Rings are low-carb, golden, crunchy, and irresistible! A guilt-free snack or side dish you’ll want to make again and again.
⭐ Introduction
If you’ve been missing that classic diner-style onion ring crunch since switching to a low-carb or keto lifestyle, this recipe will put a huge smile on your face! These Keto Onion Rings are everything you love about the original—crispy, golden, salty, and satisfying—but without the carb-loaded batter of traditional versions.
Instead of flour or breadcrumbs, these onion rings use a low-carb coating that gives them a crunchy texture you’d never guess was sugar-free and keto-friendly. Whether you’re looking for a fun appetizer, a game-day snack, or a tasty side for your burgers, these onion rings hit the spot every single time.
Plus, they’re quick to make, use simple ingredients, and are family-approved—even by non-keto eaters! Perfect for keto snacking, low-carb sides, and healthy comfort food cravings. One bite and you’ll be hooked! 😍
🧑🍳 Recipe Equipment
Here’s everything you’ll need to make the perfect batch of Keto Onion Rings:
- Mixing bowls
- Whisk or fork
- Sharp knife & cutting board
- Baking sheet or plate for breaded rings
- Deep skillet, oil fryer, or air fryer
- Tongs or slotted spoon
- Paper towels for draining excess oil
📊 Recipe Stats
| Prep Time | Cook Time | Total Time | Servings |
|---|---|---|---|
| 10 minutes | 10–15 minutes | 25 minutes | 4 servings |
🥘 Ingredients
- 2 medium yellow or white onions
- 2 large eggs
- 1 cup almond flour
- ½ cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon baking powder (optional for extra crisp)
- Cooking oil (avocado oil or coconut oil works great)
🧾 Ingredient Notes
- Onions: Yellow onions offer the best sweetness, but white works for a sharper onion flavor.
- Almond Flour: Gives the rings a crunchy, bread-crumb-like coating without carbs.
- Parmesan: Helps the rings crisp up and adds salty cheesy flavor.
- Oil: Avocado oil is best for frying at high heat, but coconut or light olive oil work too.
- Add Heat? Add a pinch of cayenne or chili powder for spicy onion rings!
👨🍳 How to Make Keto Onion Rings
Step 1: Slice and Prep
- Peel the onions and slice them into ½-inch thick rings.
- Separate the rings individually and set them aside.
- Pat dry with paper towels to help the coating stick well.
Step 2: Prepare the Breading
- In a bowl, whisk the eggs.
- In a separate bowl, mix almond flour, Parmesan, garlic powder, paprika, salt, pepper, and baking powder if using.
- This flour mixture will create that golden, crunchy finish!
Step 3: Coat the Onion Rings
- Dip each onion ring into the egg mixture, letting excess drip off.
- Roll it into the almond flour mixture, coating evenly.
- Place on a lined tray and repeat until all rings are coated.
(Tip: For extra-crispy onion rings, repeat the coating twice.)
Step 4: Cook the Onion Rings
Frying Method (Best crunch!):
- Heat oil in a skillet over medium heat.
- Once hot, fry onion rings for 2–3 minutes per side or until golden.
- Remove and place on paper towels to drain excess oil.
Air Fryer Method (Healthiest):
- Spray both sides with oil.
- Air fry at 380°F (193°C) for 8–10 minutes, flipping halfway.
Oven Method (No-fry version):
- Place on a baking sheet and spray lightly with oil.
- Bake at 400°F (200°C) for 12–15 minutes, flipping halfway.
Step 5: Serve Warm and Enjoy!
Serve immediately when crispy. Keto Onion Rings taste best fresh and warm!
💡 Pro Tips & Variations
- Add Cheese: Mix shredded mozzarella into the breading for a cheesier flavor.
- Spicy Version: Add cayenne pepper or chili flakes to the breading for heat.
- Make Them Gluten-Free: This recipe is naturally gluten-free and low-carb!
- Double Coat: For extra crunch, dip twice in the breading mixture.
- No Almond Flour? Use crushed pork rinds for a super-crispy breading alternative.
🍽️ Serving Suggestions
Keto Onion Rings go perfectly with:
- Burgers, grilled chicken, or steak
- Keto dipping sauces: ranch, sugar-free ketchup, or chipotle mayo
- Game-day snack boards
- As a crunchy side to keto sandwiches or wraps
🧊 Storage Information
- Refrigerate: Store leftovers in an airtight container for up to 3 days.
- Reheat: Warm in air fryer or oven to keep them crisp (avoid microwaving).
- Freeze: Freeze before cooking (after breading). Air fry or bake from frozen—no thawing needed.
🧮 Nutrition (Per Serving)
- Calories: ~210
- Fat: 16g
- Protein: 8g
- Carbs: 6g net
❤️ Final Thoughts
These Keto Onion Rings are proof that being on a low-carb lifestyle doesn’t mean sacrificing your favorite comfort foods. They’re crunchy, flavorful, and incredibly satisfying—perfect for family movie nights, parties, or even as a fun low-carb side for lunch or dinner.