Keto Onion Rings- Low-Carb Party Food


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Additional Info

Net Carbs: 4 g | % Carbs: 11.9 % | % Protein: 20.9 % | % Fat: 67.2 % | SmartPoints: 5

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    [carbohydrates] => 5
    [protein] => 7
    [fat] => 10
    [saturated_fat] => 3
    [cholesterol] => 50
    [sodium] => 124
    [potassium] => 91
    [fiber] => 1
    [sugar] => 4
    [vitamin_a] => 180
    [vitamin_c] => 3
    [calcium] => 43
    [iron] => 1
    [serving_unit] => rings
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Jump to Recipe

These keto onion rings are the best snack, appetizer, and party food that you will ever make. It’s a low-carb snack that everyone will love!

gluten free keto onion rings

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Have you ever had a craving for something that is definitely not keto-friendly?

Typically, fried foods that you find at burger joints are on the “no” list and sadly, onion rings are one of those. They are usually made with flour and deep-fried in oil.

That’s why I knew I had to find a way to make a healthier version of one of my favorite snacks.

I even surprised myself with what I came up with!

They are crispy on the outside, steaming hot and tender on the inside. The gluten-free breading has plenty of flavor and I have to say- it’s tough to stop at just a few. You are going to want to devour them in one sitting!

In fact, even people who aren’t on the keto diet are going to ask for the recipe.

Keep reading – I’m going to share a little hack so you can make them in your air fryer if you have one. This is going to be one of your favorite recipes.

keto onion rings on a white plate

The Best Keto Onion Rings

These onion rings are low-carb, gluten-free, baked, and still come out crispy and salty, just like I remember them being.

They are the perfect party food when you are on a low-carb diet. Make a batch of these and you know you’ll have something to munch on while everyone else eats their chips and french fries.

Honestly, the combination of pork rinds and almond flour are perfect together. You can’t even tell they are gluten-free. They come out tasting and looking just like traditional onion rings.

sliced onion rings to make homemade onion rings

Low-Carb Ingredients In Onion Rings

There are only a handful of low-carb ingredients for these crispy and yummy onion rings. Nothing crazy.

Basically, you have the onion, the wet ingredients, the crispy breading, and the seasoning.

Please note: Check out the recipe card at the bottom for a full list of ingredients used to make this low carb recipe.

Quick Tips:

  • For this onion, I prefer to use a white sweet onion or a yellow onion. Red onions are a bit too bitter for this recipe.
  • If you want to give it a little spice and kick, just sprinkle in some red pepper flakes or a dash of cayenne pepper into the batter.
gluten free onion ring coating prep

Frequently Asked Questions About Keto Onion Rings

Before I share this addicting recipe with you all, here are a few questions I wanted to answer first.

Can I Eat Onions On Keto?

This depends on your macros for the day. I used Vidalia onions, and they have about 13 grams of carbs in an entire onion.

If you use self-control and don’t eat the entire onion in one sitting, the red onion is safe to eat on keto. In fact, 4 of my onion rings here only has 4 grams of net carbs. Not bad!

What Is A Low-Carb Sauce For Keto Onion Rings?

There are lots of low-carb sauces that will taste amazing with these onion rings. Dip them in my low-carb BBQ sauce or make your own keto ketchup.

prepped onion rings on baking sheet

How Do You Make Onion Rings Gluten-Free?

Instead of using wheat flour, I used a combination of crushed pork rinds and almond flour.

The pork rinds give it a really nice crunch and add more saltiness to the onion rings. When you pick out pork rinds, don’t use any with added sugars. The safest best is to just buy unflavored/original pork rinds.

When you buy almond flour, make sure you buy almond flour not almond meal. Almond meal flour will make the onion rings taste grainy.

What Kind Of Onions Do You Use For Onion Rings?

The best onions for onion rings are Vidalia onions. They are red and hail from Georgia. These onions have the sweetest flavor and will have the best taste with the salty and crunchy exterior.

If you can’t find any red or Vidalia onions, any onions will do just fine. Vidalia ones might taste the best, but this recipe works with any type of onion.

What Do You Serve With Keto Onion Rings?

If you want an authentic burger joint experience, serve these onion rings with some keto hamburger sliders.

You can also set these out on your table as a low-carb appetizer!

A few other appetizer ideas that will taste amazing with them are bacon-wrapped cheese sticks and some baked teriyaki chicken wings.

baked keto onion rings served with low carb ketchup

Can You Make Onion Rings In The Air Fryer?

I made these onion rings in the oven because baking them uses less oil and grease. If you have an air fryer, that is also a healthy way to make onion rings without frying them.

Here’s how to modify the recipe and make them in the air fryer:

  1. Spray the air fryer basket with non-stick spray.
  2. Lay the onion rings in the basket in a single layer. Do not stack them.
  3. Cook for 10-12 minutes at 370 degrees F.
  4. Check the onion rings after about 6 minutes to see if they need to be flipped over.

How Do You Store Leftover Onion Rings?

Store the leftover onion rings in a sealed bag in the refrigerator. They will last about 3-5 days. When you are ready to reheat them, I suggest using the oven instead of the microwave. The microwave will make them really soft and mushy.

Can You Freeze Keto Onion Rings?

Yes, you can freeze these onion rings and save them for later. They will last about 3 months in the freezer.

To prevent your onion rings from freezing into a large clump, I suggest what’s called “flash freezing” them first.

Flash freezing is where you spread the onion rings in a single layer on a baking tray and put the entire tray in the freezer. This freezes each onion ring individually.

After they are frozen, you can combine them in a freezer-safe plastic bag.

keto gluten-free onion ring

More Easy Keto Appetizers

For more keto snack ideas, check out my low carb appetizer collection. Or, take a look at some of my favorites:

★ FOLLOW ME ON FACEBOOK, PINTEREST AND INSTAGRAM FOR MORE EASY KETO RECIPES.

keto onion rings on plate

Keto Onion Rings (Gluten-Free)

Now you can enjoy this classic fast food alternative to fries again. It’s a low-carb snack or appetizer that everyone will love!

Recipe Video (Click on Image to Play)

Prep Time20 mins

Cook Time15 mins

Total Time35 mins

Course: Appetizer

Cuisine: American

Diet: Gluten Free

Print Pin Review Recipe

Instructions

  • Preheat the oven to 450°F.

  • Place the almond flour in one shallow bowl, the pork rinds, garlic powder, Italian seasoning and salt to taste in another, and the egg whisked together with the heavy whipping cream in a third.

  • Dip each thick sliced onion ring into the almond flour, then the egg mixture, and then coat in the bread crumbs.

  • Place the coated onion rings onto a parchment or silicone baking mat lined baking sheet.

  • Bake for 10-15 minutes until done to your liking.

Notes

Quick Tips:
  • For this onion, I prefer to use a white sweet onion or a yellow onion. Red onions are a bit too bitter for this recipe.
  • If you want to give it a little spice and kick, just sprinkle in some red pepper flakes or a dash of cayenne pepper into the batter.
How to air fry:
  1. Spray the air fryer basket with non-stick spray.
  2. Lay the onion rings in the basket in a single layer. Do not stack them.
  3. Cook for 10-12 minutes at 370 degrees F.
  4. Check the onion rings after about 6 minutes to see if they need to be flipped over.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

low carb yum 5-ingredient keto

Nutrition

Serving: 4rings | Calories: 139 | Carbohydrates: 5g | Protein: 7g | Fat: 10g | Saturated Fat: 3g | Cholesterol: 50mg | Sodium: 124mg | Potassium: 91mg | Fiber: 1g | Sugar: 4g | Vitamin A: 180IU | Vitamin C: 3mg | Calcium: 43mg | Iron: 1mg

Additional Info

Net Carbs: 4 g | % Carbs: 11.9 % | % Protein: 20.9 % | % Fat: 67.2 % | SmartPoints: 5

Values
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    [serving_size] => 4
    [calories] => 139
    [carbohydrates] => 5
    [protein] => 7
    [fat] => 10
    [saturated_fat] => 3
    [cholesterol] => 50
    [sodium] => 124
    [potassium] => 91
    [fiber] => 1
    [sugar] => 4
    [vitamin_a] => 180
    [vitamin_c] => 3
    [calcium] => 43
    [iron] => 1
    [serving_unit] => rings
)

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Note on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

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