Homemade Keto Low-Carb Fried Onion Rings Recipe
Onion rings are one of those timeless comfort foods that many people crave, but when following a keto or low-carb lifestyle, traditional breaded versions are off-limits due to their high carb content. This Homemade Keto Fried Onion Rings recipe brings you all the crispy, golden-brown goodness you love, with none of the guilt. Using keto-friendly ingredients and a clever cooking method, these onion rings are perfect for those on a low-carb or ketogenic diet.
Not only are these onion rings keto-friendly, but they are also gluten-free and can be made dairy-free with a few simple adjustments. Whether you’re looking to indulge in a satisfying snack, add a crunchy side to your keto-friendly burgers, or serve a fun appetizer at your next gathering, these onion rings are the perfect choice.
Nutritional Information (Per Serving: Approx. 4 Rings)
- Calories: 180 kcal
- Total Fat: 14g
- Saturated Fat: 3g
- Total Carbohydrates: 9g
- Fiber: 4g
- Net Carbs: 5g
- Protein: 6g
- Sodium: 230mg
- Cholesterol: 55mg
Ingredients for Keto Low-Carb Fried Onion Rings
These onion rings are made with carefully chosen ingredients to ensure they are both keto-friendly and low-carb. Here’s what you’ll need:
Main Ingredients:
- 1 large onion (preferably a yellow onion, as it offers a perfect balance of sweetness and mildness)
- 2 large eggs (for the egg wash, helps the breading stick to the onion)
- ½ cup almond flour (blanched almond flour works best for a light, crisp coating)
- ¼ cup grated Parmesan cheese (freshly grated for the best texture and flavor)
- 1 teaspoon garlic powder (adds depth of flavor)
- 1 teaspoon onion powder (to enhance the onion flavor)
- ½ teaspoon smoked paprika (adds a subtle smokiness to the flavor)
- 1 teaspoon dried oregano (optional, but adds an herbaceous touch)
- Salt to taste (about ¼ teaspoon, but adjust based on preference)
- Freshly ground black pepper to taste (about ¼ teaspoon)
- 1 tablespoon olive oil (for greasing the baking sheet or air fryer basket)
- Cooking spray (optional, to ensure extra crispness)
Equipment:
- Sharp knife and cutting board (for slicing the onion)
- Shallow bowls (for egg wash and breading station)
- Air fryer or oven
- Baking sheet or air fryer basket
- Silicone spatula or tongs
- Parchment paper or silicone baking mat (for easy cleanup)
- Non-stick cooking spray (for added crispiness)
Instructions for Making Keto Low-Carb Fried Onion Rings
Step 1: Preparing the Onion
Start by peeling the onion and slicing it into ½-inch thick rings. You should be able to get approximately 8 to 10 rings from a large onion. Be sure to separate the onion rings gently, as the outer rings are thinner and can break easily if handled too roughly.
The inner rings are often smaller and may not hold up as well, but they can still be used to make onion “nuggets”—a fun and equally delicious alternative.
Step 2: Preparing the Breading Station
In a shallow bowl, combine the almond flour, Parmesan cheese, garlic powder, onion powder, smoked paprika, oregano, salt, and pepper. Stir until the dry ingredients are well-mixed. This mixture will form the crispy coating that gives the onion rings their crunch.
Step 3: Preparing the Egg Wash
In another shallow bowl, beat the 2 large eggs until smooth. The egg wash acts as a binding agent for the almond flour mixture, helping it stick to the onion rings.
Step 4: Coating the Onion Rings
Take each onion ring and dip it into the egg wash, making sure it’s fully coated. Then, transfer the ring to the almond flour-Parmesan mixture and press it gently into the crumbs to ensure an even coating. Repeat with all the onion rings until they are all breaded.
For extra crispiness, you can repeat the process by dipping the coated onion rings back into the egg wash and then again in the almond flour mixture for a double coating. This will create a thicker, crunchier crust.
Step 5: Cooking the Onion Rings (Air Fryer Method)
The air fryer is an excellent choice for making keto onion rings because it uses minimal oil but still creates that crispy, golden texture we all love. Follow these steps:
- Preheat the air fryer to 375°F (190°C).
- Lightly grease the air fryer basket with a little olive oil or non-stick cooking spray. This ensures the onion rings won’t stick and promotes an even crisp.
- Place the coated onion rings in the air fryer basket in a single layer. It’s important not to overcrowd the basket; cook them in batches if necessary to allow proper air circulation for an even cook.
- Spray the tops of the onion rings with a light mist of cooking spray to promote extra crispiness.
- Air fry for 10-12 minutes, flipping the onion rings halfway through the cooking time. The rings should turn golden brown and crisp. If they aren’t as crispy as you’d like, you can air fry them for an additional 2-3 minutes.
- Once done, remove the onion rings from the air fryer and set them aside on a plate lined with paper towels to absorb any excess oil.
Step 6: Cooking the Onion Rings (Oven Method)
If you don’t have an air fryer, don’t worry—the oven works just as well. Follow these steps:
- Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper or a silicone baking mat. Lightly coat with olive oil or non-stick spray.
- Arrange the breaded onion rings in a single layer on the baking sheet. Avoid overcrowding them to ensure they cook evenly and become crisp.
- Bake for 20-25 minutes, flipping the onion rings halfway through to ensure they cook evenly on both sides. For an extra crispy finish, you can turn on the broiler for the last 2-3 minutes of cooking, but be sure to watch them closely to avoid burning.
- Remove the onion rings from the oven and let them cool slightly before serving.
Step 7: Serving the Onion Rings
These crispy keto onion rings are best served fresh and hot! Arrange them on a serving platter and pair with your favorite low-carb dipping sauces such as sugar-free ketchup, ranch dressing, or a spicy mayo. These onion rings also make an excellent side dish to keto burgers, sandwiches, or any low-carb meal.
Pro Tips for Perfect Keto Onion Rings
- Using Sweet Onions: While yellow onions are traditional, you can opt for sweet onions like Vidalia for a milder, sweeter taste. They will still be low-carb but can add a delightful contrast to the savory coating.
- Enhancing Flavor with Seasonings: Feel free to experiment with the seasoning blend. Adding cayenne pepper can give your onion rings a spicy kick, or you can include dried thyme or basil for a more herbaceous flavor profile.
- Double Coating for Extra Crispiness: For a thicker, crunchier crust, consider double-coating the onion rings. This adds an extra layer of texture and ensures they’re even crispier when cooked. Just dip them back in the egg wash and breading for a second coating before cooking.
- Making Ahead and Freezing: These keto onion rings can be made in advance. After coating them, lay the onion rings in a single layer on a baking sheet and freeze them until solid. Once frozen, transfer the rings to a zip-top bag or airtight container and store them in the freezer for up to 3 months. When ready to cook, bake or air fry directly from frozen, adding a few extra minutes of cooking time.
- Storage: If you have leftovers (though unlikely!), store them in an airtight container in the fridge for up to 3 days. Reheat in the air fryer or oven to maintain their crispy texture.
Why This Recipe is Perfect for Keto and Low-Carb Diets
Traditional onion rings are typically coated in breadcrumbs or flour, which are loaded with carbs. This keto version uses almond flour, which is low in carbs and high in healthy fats, making it a perfect choice for anyone following a keto diet or a low-carb lifestyle. Parmesan cheese not only contributes to the flavor but also provides additional protein and healthy fats, while almond flour adds fiber, keeping your net carbs low.
Since this recipe is also gluten-free, it’s suitable for people with gluten sensitivities or those who are following a gluten-free diet. Plus, with only 5g of net carbs per serving, it’s an easy way to enjoy a crispy snack or side dish without derailing your dietary goals.
Final Thoughts
These Homemade Keto Low-Carb Fried Onion Rings are the perfect way to