The low carb version of a classic comfort food, Keto Onion Rings are a great appetizer, or side dish! Onion rings are classically made by dipping the onions in flour or breadcrumbs, then deep-frying them, which results in a crunchy, carb-rich coating. But this keto version replaces the carb-y coating with almond flour, coconut flour, or pulverized pork rinds to keep them crunchy while low-carbing. Perks of low carb keto onion rings: They’re super versatile — fry them up for that golden crunch or bake/air-fry them for a lighter version.
They are a perfect appetizer, snack or side to burgers, grilled meats or salads. Of course, these onion rings are delicious, and they are full of fiber and nutrients coming from onions so you can have the best of both worlds without the carbs! Their satisfying crunch combined with a creamy dipping sauce (ranch, sugar-free ketchup, or garlic aioli, anyone?) makes them too good to pass up. Whether you’re serving a crowd, or just craving a delicious crunch, these keto onion rings a quick and easy treat that pack a punch when it comes to taste without breaking the carb bank. They are evidence that you don’t have to say goodbye to your beloved comfort foods when eating keto!
Keto Onion Rings Recipe
Now that we’ve talked about how awesome keto onion rings can be, lets get on to the recipe itself. In this post we’re going to cover all you need to know – from what’s in these keto onion rings, to what tools you need to make them, to calorie counts for these low carb onion rings. You’ll also receive a step-by-step guide to making them extra crispy. It tells you everything from how much prep to how much rest so you can plan your cooking accordingly. Whether you are frying, baking or air-frying, this recipe is definitely adaptable to your style. And, because why not, we’ll pack in a few prep tips to ensure those onion rings don’t fall apart and retain that essential crunch. Ready? Let’s get started!
Keto Onion Rings
Ingredients
Equipment
Method
- Slice Onions: Peel onions and slice in ½” thick pieces. Delicately divide each one into rings.
- Prepare Dry Mix: In bowl whisk almond flour with coconut flour (or crushed pork rinds), garlic powder, paprika, salt, and pepper for the coating.
- Make Egg Wash: In another bowl, beat eggs until smooth so the coating will adhere.
- Coat Rings: Dip each onion ring into egg wash, then into the dry mixture, making sure it is coated thoroughly. Repeat for all rings.
- Cook Rings: In a frying pan, heat oil and fry the rings in batches until crispy, golden brown. For a lighter alternative, bake or air-fry at 375°F for 12-15 minutes.
- Rest & Serve: Drain on paper towels, let rest for 5 minutes, and serve hot with keto-friendly dips.
Notes
- Cool the onion rings in the freezer for 10 minutes prior to frying, this helps the coating stay on.
- Substitute a combination of almond flour for crunch and pork rinds for more crunch.
- Fry without crowding — cook in small batches.
- Air-frying produces a more delicate result, while frying yields something extra crispy.
- Serve right away for the most crunch.
Keto Onion Rings Nutrition
| Nutrient | Amount |
| Calories | 210 kcal |
| Fat | 15 g |
| Saturated Fat | 2 g |
| Protein | 6 g |
| Total Carbs | 9 g |
| Dietary Fiber | 3 g |
| Net Carbs | 6 g |
| Sodium | 320 mg |
| Cholesterol | 55 mg |
Frequently Asked Questions
Ques: Can I bake onion rings instead of frying?
Ans: Yes, bake at 375°F until crispy.
Ques: What can I use instead of almond flour?
Ans: Crushed pork rinds or coconut flour work well.
Ques: How do I store leftover onion rings?
Ans: Store in the fridge and reheat in an air fryer.
Ques: Can I make these dairy-free?
Ans: Yes, just skip cheese coatings if you use them.
Ques: Are onions keto-friendly?
Ans: Yes, in moderation; they add flavor without too many carbs.
Hi, I’m Ereka Vetrini, the editor and voice behind KetoRecipesMom.com – a space dedicated to helping busy moms and families embrace the keto lifestyle with ease, confidence, and delicious food!
As a mom, home cook, and health-conscious foodie, I understand the daily challenge of preparing meals that are both nutritious and kid-approved. That’s why I started this blog—to share simple, family-friendly keto recipes that save time in the kitchen and make healthy eating truly enjoyable.