Keto Onion Rings

Why You’ll Love This Recipe

I love this recipe because it brings back the joy of eating onion rings while staying keto-friendly. The almond flour and parmesan crust gives a crisp, golden exterior that rivals the traditional breaded version. They’re quick to make, deeply flavorful, and pair beautifully with any low-carb dipping sauce. Whether I’m serving them alongside burgers or enjoying them as a crunchy snack, they always hit the spot.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

For the Onion Rings
2 large yellow onions, cut into rings
1½ cups almond flour
½ cup grated parmesan cheese
1 teaspoon paprika
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon salt
¼ teaspoon black pepper
2 large eggs
Cooking oil for frying (such as avocado oil)

Directions

1. I start by heating the cooking oil in a deep skillet or frying pan to about 350°F (175°C).

2. In a large mixing bowl, I combine the almond flour, parmesan cheese, paprika, garlic powder, onion powder, salt, and black pepper to create the coating mixture.

3. In a separate bowl, I beat the eggs until smooth.

4. I dip each onion ring into the beaten eggs, letting the excess drip off, then coat it thoroughly in the almond flour mixture. I make sure every ring is well-covered before placing it on a plate or baking sheet.

5. Working in small batches, I carefully place the coated onion rings into the hot oil and fry them for 2–3 minutes per side, until they’re golden brown and crispy.

6. I remove the onion rings using tongs or a slotted spoon and place them on a paper towel-lined plate to drain any excess oil.

7. I serve them hot with my favorite low-carb dipping sauce — ranch, spicy mayo, or sugar-free ketchup all work perfectly.

Servings and Timing

This recipe serves about 4 people. Prep time takes around 15 minutes, cooking time about 10 minutes, for a total of approximately 25 minutes. Each serving has roughly 350 calories.

Variations

• Sometimes I mix a bit of crushed pork rinds into the coating for an even crunchier texture.

• I like to add a pinch of cayenne pepper or chili flakes for a spicy kick.

• For an oven-baked or air fryer version, I bake the coated onion rings at 400°F for 15–18 minutes, flipping halfway, until crisp and golden.

• I occasionally swap parmesan for shredded cheddar for a different cheesy flavor.

Storage/Reheating

I store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, I place them in an air fryer at 375°F for 3–4 minutes or in the oven for 5–6 minutes to crisp them back up. I don’t recommend microwaving them, as it softens the coating.

FAQs

Can I make these in the air fryer instead of frying?

Yes, I can! I lightly spray the coated onion rings with oil and air fry them at 400°F for about 10–12 minutes, flipping halfway through, until golden and crisp.

What oil works best for frying?

I prefer avocado oil because of its high smoke point and neutral flavor, but coconut oil or refined olive oil also work well.

Can I use coconut flour instead of almond flour?

I don’t recommend it — coconut flour is very absorbent and won’t give the same crispy texture. Almond flour creates the best crunch.

How do I keep the coating from falling off?

I make sure the onion rings are dry before dipping, and I press the coating firmly onto each ring. Chilling them for 10 minutes before frying also helps the coating stick better.

What can I serve with these onion rings?

I love pairing them with grilled burgers, steaks, or keto sandwiches. They also make a great side dish for low-carb chicken tenders or salads.

Conclusion

I love how these Keto Onion Rings bring the same crispy satisfaction as the classic version without all the carbs. They’re crunchy on the outside, tender inside, and perfectly seasoned — ideal for a quick snack or a fun side dish. Every time I make them, they disappear fast, proving that low-carb eating can be every bit as indulgent and delicious.