Crispy Keto Onion Rings are the perfect low-carb treat for anyone craving a crunchy snack without the extra carbs. These golden rings are made with fresh onions coated in a crispy, flavorful crust that gets nice and crunchy when baked or fried. They’re a satisfying way to enjoy the classic onion ring experience while sticking to keto.
I love making these when I want something salty and crunchy to snack on or serve at a gathering. The coating is so good that even my non-keto friends ask for the recipe! I usually make a big batch because they disappear way too fast in our house. A little tip: make sure to dry the onions well before coating to get that extra crispy finish.
To enjoy them, I like dipping the rings in a creamy garlic sauce or some spicy keto-friendly ketchup. They also pair great with burgers or grilled meats, adding a nice texture contrast. These onion rings definitely make low-carb eating feel more fun and a little indulgent—without breaking the carb bank!
Key Ingredients & Substitutions
Onions: Yellow or white onions work best. They have a good balance of sweetness and sharpness that stands up well to frying or baking. Make sure to slice them evenly for consistent cooking.
Almond Flour: This is the main low-carb coating. It crisps nicely but if you prefer, crushed pork rinds or coconut flour can be alternatives for extra crunch or different flavor.
Parmesan Cheese: Adds great flavor and helps the crust crisp up. You can use Pecorino Romano or nutritional yeast for a dairy-free option.
Eggs & Heavy Cream: Eggs help the coating stick. I add heavy cream for a richer wash, but you can skip it or use unsweetened almond milk to keep it dairy-free.
How Do You Get the Onion Rings Crispy Without Extra Carbs?
To get that perfect crispy coating without breadcrumbs, follow these tips:
- Dry the onion rings well after slicing to avoid sogginess.
- Dip rings in egg wash first to help the coating stick tightly.
- Press the almond flour and cheese mixture firmly onto each ring for a thick layer.
- If baking, use a wire rack so hot air crisps all sides, and spray lightly with oil before baking.
- For frying, keep the oil temperature steady around 350°F to avoid greasy rings.
These steps make sure the coating crisps up nicely, giving you that satisfying crunch without the carb load!
Equipment You’ll Need
- Sharp knife – makes clean, even onion rings that cook evenly.
- Mixing bowls – handy for the egg wash and almond flour coating mix.
- Wire rack – lets coated rings rest before cooking and helps them crisp.
- Deep skillet or heavy pot – perfect for frying with steady heat control.
- Baking sheet and parchment paper – if you choose to bake, these keep rings from sticking.
- Cooking thermometer – great for keeping oil at 350°F for crisp frying.
Flavor Variations & Add-Ins
- Add Cajun seasoning to the coating mix for a spicy, smoky twist.
- Use shredded sharp cheddar cheese instead of Parmesan for a stronger cheesy flavor.
- Mix in finely chopped fresh herbs like rosemary or thyme to add freshness.
- Try dipping onion rings in a spicy sriracha mayo for a tangy kick.
Crispy Keto Onion Rings: Low Carb Appetizers
Ingredients You’ll Need:
For The Onion Rings:
- 2 large onions (yellow or white), sliced into 1/2-inch thick rings
- 1 cup almond flour
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 large eggs
- 2 tablespoons heavy cream (optional, for egg wash)
- Fresh parsley, chopped, for garnish
- Cooking oil for frying (such as avocado oil or coconut oil) or cooking spray for baking
How Much Time Will You Need?
This recipe takes about 10-15 minutes for prep and 15-20 minutes for cooking, whether frying or baking. All in all, you’ll have crispy keto onion rings ready in under 40 minutes.
Step-by-Step Instructions:
1. Prepare the Onions:
Peel the onions and cut them into about 1/2-inch thick rings. Carefully separate the rings so they stay intact. Set aside.
2. Make the Coating Mix:
In a shallow bowl, mix together almond flour, grated Parmesan cheese, garlic powder, paprika, salt, and pepper. Stir it so everything is well combined.
3. Prepare the Egg Wash:
In another bowl, whisk the eggs and heavy cream until smooth. This will help the coating stick nicely to the onion rings.
4. Coat the Onion Rings:
Dip each onion ring into the egg wash, letting any extra drip off. Then, press the ring firmly into the almond flour mixture, fully covering it with the coating.
Place coated rings on a wire rack or plate and let them sit for a few minutes to help the coating set.
5. Cook the Onion Rings:
Frying option: Heat oil in a deep skillet or pot to 350°F (175°C). Fry the rings in batches, cooking about 2-3 minutes per side until golden and crispy. Remove and drain on paper towels.
Baking option: Preheat oven to 425°F (220°C). Set the rings on a parchment-lined baking sheet or wire rack. Lightly spray with cooking spray. Bake for 15-20 minutes, flipping halfway through, until crispy and golden.
6. Serve:
Sprinkle chopped fresh parsley on top for a fresh touch. Serve with your favorite keto-friendly dip like garlic aioli or low-carb ketchup. Enjoy your crispy, low-carb onion rings!
Can I Use Frozen Onions for These Keto Onion Rings?
It’s best to use fresh onions for the crispiest results. If using frozen, make sure to thaw completely and pat dry to remove excess moisture before coating.
Can I Bake Instead of Frying?
Absolutely! Baking is a great lower-fat option. Just preheat your oven to 425°F and bake the coated onion rings on a wire rack for 15-20 minutes, flipping halfway through for even crispness.
How Should I Store Leftover Onion Rings?
Store any leftovers in an airtight container in the fridge for up to 2 days. Reheat in the oven or air fryer to help restore their crispiness instead of microwaving.
What Can I Use if I Don’t Have Almond Flour?
You can substitute crushed pork rinds or coconut flour for almond flour to keep it low carb, though texture and taste might vary slightly. Pork rinds give extra crunch, coconut flour is more absorbent, so adjust the coating accordingly.
