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Learn how to make my crispy, crunchy keto onion rings with golden breading and juicy onions. They can be made in the oven, air fryer, OR on the stovetop! 3 grams net carbs.
Want more keto appetizers? Try my keto french fries, keto fried pickles, or zucchini fries next.
This may be controversial, but between fries and onion rings, I’m an onion ring guy.
Maybe it’s the texture, or maybe it’s the balance of tender, sweet onions coated in a savory breading. They’ve been an indulgence of mine for years, and this low-carb version allows me to enjoy them guilt-free!
Table of Contents
Why I love this recipe
- Multiple cooking methods. I prefer my onion rings deep-fried and golden, but I also included air fryer and oven methods!
- The breading does NOT fall off the onions. I can attest that this is the #1 problem of homemade onion rings, but with my recipe, I’ve never had that problem.
- The perfect texture and flavor. The breading is crispy and crunchy, while the onions remain soft and sweet.
- Accidentally gluten-free! There are no grains and no flour, making these low-carb AND gluten-free onion rings.
Ingredients needed
- Onions. I tried white onions and yellow onions (AKA Vidalia onions) and preferred the sweet, mild flavor of white onions. Cut them into ½-inch slices.
- Almond flour. I suggest using blanched almond flour, not almond meal. Flour keeps the breading light and adheres better to the onions.
- Keto bread crumbs. Essentially ground pork rinds, these mimic the texture of panko bread crumbs.
- Eggs. To help the bread crumbs stick to the onions.
- Salt and black pepper. To taste.
- Oil. Use a neutral-flavored oil with a high smoke point, like vegetable oil or avocado oil.
How to make keto onion rings
I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.
Step 1- Prep. Add the almond flour, salt, and pepper in one bowl, add the bread crumbs in a second bowl, and whisk the eggs in a third bowl.
Step 2- Dredge. Dip one onion slice in the egg mixture, then the almond flour mixture, then the eggs again, and finally in the breadcrumb mixture. Shake off the excess coating and set aside. Repeat with remaining onion slices.
Step 3- Fry. Add one inch of oil to a deep pot. Once the oil reaches 350F/180C, fry the onions for 2-3 minutes, flipping halfway through. Transfer the fried onion rings to a plate lined with paper towels. Repeat with remaining onions.
Arman’s recipe tips
- Don’t let them overcook. Keto breadcrumbs don’t get as golden as traditional breadcrumbs, which means your onion rings may LOOK like they’re not fully cooked even though they are. If you’re uncertain, taste one to check.
- Cut the onions into thick rings. Thin onions won’t hold onto the batter and can burn more easily. I try to only use onions that are around ½-inches thick.
- Minimize the onion flavor. If you’d like a less intense onion flavor, soak the onions in cold water for 10 minutes prior to battering and frying them.
- Use the one wet hand, one dry hand method. Keep one hand dry and use the other to dip the onions in the wet mixture to keep the messiness to a minimum.
- Add spices. Crush pork rinds with paprika, garlic powder, or parmesan cheese for more flavor.
Storage instructions
To store: Leftover onion rings can be stored in the refrigerator in an airtight container for up to three days.
To freeze: Place cooked onion rings in a shallow container and store them in the freezer for up to two months.
Reheating: Reheat onion rings in the oven at 200C/400F for 5-6 minutes.
Frequently Asked Questions
If you don’t dip your onions in the egg wash twice, you risk the batter falling off the onions once you fry them. Another reason batter falls off onion rings is that the onions are sliced too thinly. Be sure to cut them into 1/2-inch slices to prevent this from happening.
I haven’t tested this recipe with coconut flour, so I can’t say if it would work, but if you try it, leave a comment below and let me know how it turned out!
What to serve with low-carb onion rings
Keto Onion Rings
Video
Ingredients
- 2 large onions peeled
- 1/2 cup almond flour
- 1/2 cup keto bread crumbs
- 2 large eggs
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1 serving oil to deep fry
Instructions
- Slice your onions into 1/2-inch slices. In a one bowl, add the almond flour, salt, and pepper. In another bowl, add the keto bread crumbs and in a third bowl, add the eggs and whisk together.
- Get one onion and dip in the egg mixture, followed by the almond flour mixture, then the egg mixture again, and finally in the keto bread crumbs. Shake off excess coating and set aside. Repeat the process until all the onions are coated in the batter.
- Add one inch of oil to a saucepan or deep pot. Once the oil reaches an internal temperature of 350C, add the battered onions and fry for 2-3 minutes, flipping halfway through. Once the onions are golden brown, place them on a plate lined with some paper towels. Repeat the process until all the onions are fried.
- Serve your onion rings with your favorite condiments and enjoy.
I made these two ways: fried in oil on the stovetop and also baked (I don’t own an air fryer right now or I would have tried that, too). Both ways turned out to be delicious! My keto breadcrumbs were crushed fried pork rinds. Possibly because the pork rinds were already fried, the baked variety were as crunchy as the oil-fried rings and, although the textures were slightly different, I thought the baked variety was just as satisfying. I’ll be doing that method in future to reduce the caloric content. Great recipe. 🙂
My whole family loved this recipe! They are a little crispier than restaurant onion rings and I loved that.
Love to hear that, Heather!
No carb fried food is a dream come true. Keto bread crumble is awesome 👌
These were the best keto onion rings that taste like the real thing.
Thank You for your reply. Now all I have to do is get those big onions from the store!
Sandra W.
Avocado oil has a very high smoke point; could that also be used for frying the onion rings?
Will try making these in the near future. Thanks for posting this recipe.
Sandra W.
You sure can!
Love and enjoying the keto recipes
Hi! Looks yummy! I will have to try.
I have a quick question. Is that 5 carbs per ring?
I had a nutritionist tell me that ones have higher carbs then potatoes…
Hi Stacey- It is 5 grams total carbs per serving (there are several onion rings per serving, depending on how thick you slice them) but 2 grams net carbs per serving.
Arman, What about using crushed cicerones instead of bread crumbs?
Haven’t tried 🙂 Feel free to experiment and see 🙂
ARMAN!!! I love, love, love your recipes, So Much!! THANK YOU for everything you do!!
I have a question: do you ever use coconut butter in any of your delicious muffin, cookie, cake recipes?! Have you ever tried it in any recipes, like in the desserts or protein bites or edible cookie dough bites?? It just tastes great, right out of the jar; but I’m wondering if you might have some recipes using it?? Please let me know!!
Thank you again, Arman, so much!!
Sincerely,
Laurel
Hi Laurel! Thank you for your kind words- You can use coconut butter in one of my Bounty recipes but I prefer using it as a glaze or a frosting 🙂
Can you use an air fryer to make the onion rings?