Keto Onion Rings – This low-carb alternative to traditional onion rings gives you that crispy coating and tender onion inside without the carb overload.
Why Keto Onion Rings?
Keto-friendly onion rings offer a delicious way to enjoy a favorite comfort food while sticking to your low-carb goals. Traditional onion rings are coated in flour or breadcrumbs, which are high in carbs. By swapping those out with keto-approved ingredients, we achieve that same crunch without sabotaging ketosis.
What You’ll Love About This Recipe
- Low-carb: These onion rings only have a fraction of the carbs in traditional recipes.
- Gluten-free: Using almond flour or coconut flour makes them suitable for gluten-sensitive diets.
- Quick and easy: Perfect for a side dish, snack, or even party appetizer.
Let’s dive into the recipe and all the tips to make it flawless.
Ingredients for Keto Onion Rings
- Large onions (yellow or white work best)
- Almond flour: A key ingredient for keto-friendly coating. It’s low in carbs and has a slightly nutty flavor that complements the onion.
- Coconut flour (optional): For those who prefer a different texture, a small amount of coconut flour can be mixed with almond flour.
- Eggs: Acts as a binder for the coating.
- Seasoning: Salt, black pepper, garlic powder, and smoked paprika give these onion rings a delicious kick.
- Grated Parmesan cheese: Adds extra flavor and helps create a crisp crust.
- Oil: Avocado oil or coconut oil for frying. Both have high smoke points, perfect for achieving a golden, crunchy crust.
Pro Tip: For an added crunch, consider using crushed pork rinds in the coating mixture.
Tips and Tricks for the Best Keto Onion Rings
- Avoiding sogginess: Make sure the oil is hot enough before adding the onion rings. If you notice they’re getting too greasy, the oil might be too cool.
- Extra crunch: Crushed pork rinds in the flour mixture can increase crunchiness without adding carbs.
- Double coating: For an ultra-crispy texture, dip the rings in the egg and flour mixture twice.
- Baking option: If you want to skip frying, place the rings on a baking sheet lined with parchment paper and bake at 400°F for 15–20 minutes, flipping halfway through.
Delicious Keto Onion Ring Variations
- Spicy Keto Onion Rings: Add cayenne pepper or hot paprika to the flour mixture.
- Cheesy Delight: Mix in some shredded cheddar cheese for a gooey surprise with every bite.
- Herb-Infused: For a flavor boost, add dried herbs like oregano, rosemary, or thyme to the coating.
How to Serve Keto Onion Rings
Keto onion rings are incredibly versatile and can complement many meals! Here’s how to serve them:
- As a side dish: Pair them with burgers, grilled chicken, or steaks for a complete keto meal.
- Appetizer: Serve with a dipping sauce like keto ranch, garlic aioli, or sugar-free marinara.
- Topping: Use them as a crispy topping on salads or casseroles.
Pro Tip: For a keto-friendly dipping sauce, mix mayo with a touch of Dijon mustard and a pinch of smoked paprika.
Storing and Reheating Keto Onion Rings
If you have leftovers (which is rare!), here’s how to store and reheat them:
- Refrigerate: Place cooled onion rings in an airtight container and store them in the fridge for up to 3 days.
- Freezing: Layer the rings with parchment paper in an airtight container and freeze for up to 1 month.
- Reheating: For best results, reheat in an air fryer at 375°F for a few minutes or bake in the oven at 400°F until they’re crispy again.
Avoid microwaving as it can make the rings soft and soggy.
Keto Onion Rings Recipe FAQs
1. Can I use coconut flour instead of almond flour?
Yes! Coconut flour can work but has a different consistency, so use less (about half) and consider mixing it with grated Parmesan for better texture.
2. Can I bake instead of frying?
Absolutely! Baking at 400°F for 15–20 minutes, flipping halfway through, gives great results. You won’t get the same deep-fried crisp, but they’re still delicious and healthier.
3. Are onions keto-friendly?
Yes, in moderation. Onions do contain some carbs, but when used as rings in a recipe like this, the carbs are minimal and manageable on a keto diet.
4. What’s the best oil for frying keto onion rings?
Avocado oil and coconut oil are both excellent options due to their high smoke points and keto-friendly properties.
Keto Onion Rings (Low Carb)
Keto Onion Rings - This low-carb alternative to traditional onion rings gives you that crispy coating and tender onion inside without the carb overload.
Ingredients
For the Onions
- Onions: 120g onion rings (from about 3 medium onions)
Dry Mix
- Whey protein powder: ½ cup (50g)
- Garlic powder: ¾ tsp
- Flaked salt: ½ tsp
- Black pepper: ¼ tsp
- Paprika: 1 tsp
Wet Mix
- Egg: 1 large
- Sparkling water: 1 tbsp (for extra lightness)
- Dijon mustard: 1 tsp
- Oil for Frying
- Use about 2 cups of avocado, ghee, or coconut oil
Instructions
- Prep the Onions: Slice onions into 1 cm thick rings, remove the skins, and separate. Discard the ends and smaller inner rings.
- Heat the Oil: In a saucepan (about 18 x 9 cm), heat your oil until it’s hot and slightly bubbling. It should be deep enough to fully cover the rings.
- Set Up Your Coating Stations: In one bowl, mix the dry ingredients. In another bowl, whisk together the wet ingredients. Dip each onion ring in the wet mixture, then into the dry mix to coat fully.
- Fry in Batches: Carefully lower 4 onion rings at a time into the hot oil and fry for about 45 seconds, or until they’re golden and crispy. Remove with a slotted spoon and place on paper towels to drain excess oil.
- Repeat & Serve: Continue coating and frying in batches until all onion rings are cooked. Serve them hot for the best crunch!
Nutrition Information
Yield
4Serving Size
1 gramsAmount Per Serving Calories 200Total Fat 15gTrans Fat 0gSodium 267mgCarbohydrates 4gProtein 13g
TastyFitnessRecipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although tastyfitnessrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts: Why Keto Onion Rings Are a Must-Try
Whether you’re keto, gluten-free, or simply looking for a healthier take on a classic, keto onion rings are an amazing snack or side that won’t disappoint. They’re crispy, flavorful, and incredibly easy to customize. With the tips, tricks, and variations here, you’ll make perfect onion rings every time!
Still hungry! Try my other keto pudding recipes: