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    Home » Appetizers and Snacks » Keto Onion Rings

    Keto Onion Rings

    Published: May 30, 2020 by Wendy Polisi Modified: Oct 31, 2021 · 912 words. · About 5 minutes to read this article.

    • 1116
    Jump to Recipe Print Recipe
    Close up photo of an onion ring with a plate of onion rings below and the text that says "Keto Onion Rings".

    Onion rings are my go-to forever favorite when it comes to appetizers. You will be amazed at how much like the “real thing” these Keto Onion Rings are. If you are tracking macros, this is a recipe you will want to enjoy in moderation since onions are a bit high in carbs. To me, this is a worthy indulgence.

    Close up overhead photo of a keto onion ring on a white tile background garnished with parsley and flakey salt.

    Keto Onion Rings are a Worthy Splurge!

    If I had to pick between french fries and onion rings, onion rings would win every time.

    Don't get me wrong - I love french fries. But I've always felt that if I was going to indulge, onion rings were slightly more worth the splurge.

    For years they've been a guilty pleasure, and thanks to this delicious low carb onion ring recipe, I can skip the guilty part now.

    I think you will agree - this one is a keeper!

    Photo of a keto quickstart guide with the description of the guide on the right.

    Pro Tip

    To avoid your hands becoming a big mess, use one hand for the dry mixture and the other for the wet mixture.

    Air Fryer Keto Onion Rings

    The air fryer is my favorite way to make low carb onion rings! Here are some tips and tricks to get the best results.

    • Make sure you press the breading firmly into the onion rings before cooking. Some air fryers have a fan that can blow coating off. If you do press the coating in firmly and are still having issues, try freezing the coated onions for about 10 minutes.
    • These can stick, leaving the coating behind. I don't often use them, but I prefer using an air fryer liner for this recipe.
    • Make sure that you do not overcrowd these - you need the air to be able to circulate around them. Most likely, you will need to cook in batches.
    • Air fryers can vary wildly in performance, so make sure you keep a close eye towards the end of the cooking time. You may need to cook longer or shorter. Oven style fryers tend to take a bit longer.
    • Don't skip spraying the fryer and the onion rings with oil.

    Can I Make Almond Flour Onion Rings in the Oven?

    You can, and I have included instructions on how to do this. You should have realistic expectations - they will not be as crispy as if you had fried them. But they will still taste great!

    Are Onions Keto Friendly?

    As long as you eat them in moderation, onions can be a great part of a keto and low carb diet. Keeping your eye on portion control is critical as a large onion has about 14 grams of carbohydrates.

    Are Onion Rings Keto?

    Most onion rings are not keto because they are breaded with conventional flour and breadcrumbs. This Keto Onion Ring recipe is perfect for a low carb diet.

    Can You Make This Recipe Ahead of Time?

    You can bread the onions up to one day ahead of time. I do not recommend cooking them ahead of time because they are only crisp for a short time after cooking.

    Storage

    If you do have leftovers, you can store them in the refrigerator for about 2 days. They will not be as crisp as they were initially.

    Reheating

    I do not recommend using a microwave to reheat this recipe. It is best reheated with the original method of cooking.

    Dipping Sauces for Low Carb Onion Rings

    • Keto Ranch Dressing is SO good! Making it deserves to become a weekly habit.
    • Craving Bold Flavors? Keto Blue Cheese Dressing is just what you are looking for.
    A large white platter with keto onion rings on it sitting on a white tile background.

    What Do You Serve with Keto Onion Rings?

    These almond flour onion rings make a great appetizer and satisfying side dish. Here are some recipes that go great with them.

    • Steak and onion rings never fail to delight. Low Carb Steak Marinade is the perfect way to elevate your flavors.
    • Burgers and onion rings were meant for each other! This Keto Clubhouse Burger is perfection.

    See the full step by step Keto Onion Rings Web Story.

    Photo of a keto quickstart guide with the description of the guide on the right.
    If you like this recipe don't forget to leave a 5 star rating and let me know how it went in the below comments, I love hearing from you! You can also FOLLOW ME on FACEBOOK, INSTAGRAM, and PINTEREST to see all my delicious recipes.
    Close up square photo of a Keto Onion Ring on a white tile background.
    Print Recipe
    5 from 5 votes

    Keto Onion Rings

    This Low Carb Onion Ring Recipe is surprisingly simple to make and never fails to satisfy.
    Prep Time20 mins
    Cook Time10 mins
    Total Time30 mins
    Course: Appetizer
    Cuisine: American
    Keyword: air fryer
    Servings: 6
    Calories: 217.11kcal
    Author: Wendy Polisi
    As an Amazon Associate I earn from qualified sales.

    Ingredients

    • 1 large sweet onion cut into rings
    • 1 cup almond flour
    • 1 cup grated Parmesan cheese
    • 1 tablespoon baking powder
    • 1 teaspoon smoked paprika
    • Salt and pepper
    • 2 eggs beaten
    • 1 tablespoon heavy cream
    • cooking spray

    Instructions

    • In a medium bowl, combine the almond flour, Parmesan cheese, baking powder, smoked paprika, salt, and pepper.
    • Beat the eggs and heavy cream in another bowl.
      Overhead photo of a white bowl with egg in it and an onion slice being coated.
    • Dip the onion rings in the eggs and then in the almond flour mixture. Press the almond flour mixture into the onions. Transfer to a parchment lined baking sheet and repeat with the remaining onion.
      White pie plate with an almond flour Parmesan mixture in it with an onion being coated.

    Air Fryer Instructions

    • Preheat your air fryer to 350 degrees. Arrange the onions in a single layer, cooking in batches as needed. (If desired, you can line your air fryer with air fryer liners.)
    • Spray the onions with cooking spray and cook for 5 minutes. Use a spatula to carefully reach under the onions and flip. Respray and cook 5 minutes longer.

    Baking Instructions

    • Preheat the oven to 400 degrees.  Line a baking sheet with parchment paper.  Arrange the onions in a single layer and spray with cooking spray. Bake for 10 minutes.  Flip and respray with oil. Bake another 10 to 12 minutes, until crispy and brown. 
      Parchment lined baking sheet with keto onion rings on it.

    Nutrition

    Calories: 217.11kcal | Carbohydrates: 7.64g | Protein: 12.51g | Fat: 16.4g | Saturated Fat: 4.59g | Cholesterol: 72.65mg | Sodium: 279.37mg | Potassium: 277.44mg | Fiber: 2.45g | Sugar: 1.67g | Vitamin A: 424.3IU | Vitamin C: 1.36mg | Calcium: 323.1mg | Iron: 1.38mg

    More Keto Air Fryer Recipes to Try

    • Like seafood? You are going to love these kid-friendly Fish Sticks.
    • Looking for an easy low carb snack option? Radish Chips are perfect.
    • Want more air fryer inspiration? Check out these 25 Keto Air Fryer Recipes.
    « Keto Buckeyes
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    • 1116

    Reader Interactions

    Comments

    1. Leslie Warren

      June 09, 2020 at 3:54 pm

      I am definitely going to try these. Are you using fresh grated Parmesan cheese or the king that comes in the container? Thank you

      Reply
      • Wendy Polisi

        June 09, 2020 at 4:16 pm

        I used the finely grated containers that you get from Whole Foods. It is not shredded, but grated like the kind that comes in the container without the addtives of the shelf stable kind.

        Reply
    2. Becki Doude

      June 13, 2020 at 8:05 pm

      Hi Wendy, these look delicious!. Cant wait to try them. There's no serving size with the nutrition facts.

      Reply
      • Wendy Polisi

        June 14, 2020 at 2:11 pm

        I don't know why the recipe card does that. The number of servings is at the top. There are six servings.

        Reply
    3. Marissa Paige

      November 29, 2020 at 1:49 am

      These look wonderful! Are the nutrition facts for each individual serving?

      Reply
      • Wendy Polisi

        January 28, 2021 at 3:43 pm

        Yes!

        Reply
    4. ann

      January 28, 2021 at 3:29 pm

      5 stars
      Anyone on keto (low-carb diet) who is craving one of their favorite comfort foods should give this recipe a try!

      Reply
    5. Kristi

      January 28, 2021 at 4:52 pm

      5 stars
      Delicious! I love that we can be watching our weight but still enjoy those yummy comforting snacks. Definitely a must try!

      Reply
    6. Avanti

      January 28, 2021 at 11:32 pm

      5 stars
      Love this recipe. Thanks for sharing!

      Reply
    7. Jaclyn

      January 29, 2021 at 12:14 am

      5 stars
      Love these low-carb onion rings, yum! Perfect keto snack or side dish.

      Reply
    8. Gail Patterson

      July 06, 2021 at 4:43 pm

      5 stars
      I did this with fried green tomatoes. I did mix half and half almond flour and pork rinds...oooh la la, the crispness and flavor was awesome!

      Reply
      • Wendy Polisi

        July 07, 2021 at 12:18 pm

        So glad that you enjoyed it! I love fried green tomatoes too.

        Reply
    9. Carla Willetto

      June 26, 2022 at 8:25 pm

      Almond allergy here…I wonder how garbanzo flour would work. Fingers crossed…

      Reply
      • Wendy Polisi

        June 30, 2022 at 4:13 pm

        I have not tried it so I can't say. That isn't an ingredient I have ever worked with.

        Reply

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    Welcome

    I'm Wendy and I'm here to show you just how delicious a low carb, gluten free and keto diet can be! You are just as likely to find me obsessing over all things cheesy as you are getting excited by a full produce drawer. I'm a mom to three, obsessive planner and roller coasters are my happy place. Let's dig deeper →

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