Keto Onion Rings


5 from 110 votes
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These keto onion rings are perfectly crispy and crunchy, you won’t believe they are low carb! Made with just 4 key ingredients, a secret method guarantees the batter NEVER falls off the onions!

Keto Onion Rings

Contrary to popular belief, I actually don’t have an intense sweet tooth. While I may love to make a plethora of desserts on a regular basis (I JUST whipped up some keto brownies this morning…), it’s the savory snacks and appetizers that keep me satisfied.

I know I shouldn’t play favorites, but there are a few I make on a weekly basis. I regularly whip up and enjoy some keto french fries, mozzarella sticks, and my favorite keto chips. However, a new player has entered the game and has taken the number one spot- Onion rings!

Are onion rings keto?

Commercial and restaurant-style onion rings are not keto friendly. The onions are coated in a batter made with bread crumbs and/or panko bread crumbs, and a typical serving contains over 40 grams of carbs!

Luckily, with a few tweaks, you can easily make fast food style onion rings that are super low in carbs and need just a handful of ingredients. This keto onion ring recipe is proof of just that. They are perfectly crispy and crunchy on the outside and have a very pleasant onion flavor in the middle. Instead of using traditional bread crumbs, we use keto bread crumbs which taste JUST as good…if not better!

What I love about these onion rings is that you can either fry them or bake them in the oven- the choice is yours!

I had some friends over for a BBQ the other day and served up these onion rings and not one single person believed me when I told them they were carb free- They thought I bought them from Burger King!

Ingredients to make this recipe

Here is everything you need to make these keto onion rings. You’ll love how there are just 4 main ingredients!

how to make keto onion rings
  • Onions– Large white onions, cut into 1/2 inch slices.
  • Almond flour– It is preferred to use blanched almond flour instead of almond meal, as the lighter crumb holds onto the onions much better. Be sure to shake off any excess before re-dipping in the egg wash.
  • Keto bread crumbs– Mimics what panko or traditional bread crumbs would do, minus the carbs! This creates a delicious crispy and crunchy coating.
  • Eggs– Whisked eggs.
  • Salt and pepper– To taste.
  • Oil– Any oil with a high smoke point is best for frying. I recommend vegetable, canola, and peanut oil.

How do you make keto onion rings?

You have the option to fry and or bake these onion rings. I prefer frying as it guarentees the extra crispy exterior, but baking works just as well and is healthier too while remaining low carb!

Regardless of which option you choose, the preparation is the same. Add your almond flour in one bowl, whisked eggs in another, and your keto bread crumbs in a third bowl. Add salt and pepper to the almond flour bowl and mix well. Next, dip an onion ring in the egg wash, followed by the almond flour mix, then the egg wash again, then the bread crumbs. Repeat the process until all the onions are coated in the batter.

Now, either fry or bake your onion rings.

Fried onion rings

Add half an inch of oil into a deep pot or saucepan. Once the oil reaches a temperature of at least 350F, you can start frying the onion rings.

Place 4-5 onion rings into the hot oil and fry for 2-3 minutes, flipping once and letting it cook until golden brown. Place the fried onion rings on a plate lined with a paper towel. Repeat the process until all the onion rings are cooked.

Baked onion rings

Line a baking sheet with parchment paper and lightly grease it with cooking spray. Place the battered onions in a single layer and bake them at 200C/400F for 20 minutes, flipping halfway through. For extra crispy onion rings, broil them for a further 5 minutes at the end.

Tips to make the best recipe

  • You must use thickly sliced onions. Thin cut onions will not hold the batter very well, and will burn very easily. I aim them to be cut into 1/2 inch slices.
  • Shake off excess almond flour before dipping them in the egg wash. This will help create a sturdy batter and cook the onions evenly.
  • If you’d like a less intense onion flavor, soak the sliced onions in cold water for 10 minutes prior to battering and frying them.

Storing, freezing, and reheating tips

  • To store: Leftover onion rings can be stored in the refrigerator, covered, for up to 3 days.
  • To freeze: Place cooked onion rings in a shallow container and store them in the freezer for up to 2 months.
  • Reheating: Reheat onion rings in the oven at 200C/400F for 5-6 minutes.

What to serve with onion rings

low carb onion rings

Frequently Asked Questions

Does it matter what onion you use for onion rings?

Either white or yellow onions can be used and try to choose ones that are extra large (so that you can cut thick slices). If you prefer sweeter onions, use Walla Walla or Vidalia onions.

Why does the batter fall of my onion rings?

If you don’t dip your onions in the egg wash TWICE (once before dipping it in the almond flour and once after, before dipping them in keto bread crumbs), you risk the batter falling off the onions once you fry them.

Another reason why batter falls off onion rings is due to to onions being sliced too thinly. Be sure to cut them into 1/2 inch slices to prevent this from happening.

How can I make my onion rings crispy again?

Provided you cook the onions as directed, your will always have crispy onion rings. If you are reheating pre-cooked ones, reheat them in the oven, NOT the microwave.

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Keto onion rings

Keto Onion Rings (4 Ingredients!)

5 from 110 votes
These keto onion rings are so crispy and crunchy, you won't believe they are low carb! Made with just 4 ingredients, they taste BETTER than Burger King!
Servings: 8 servings
Prep: 5 minutes
Cook: 10 minutes
Total: 15 minutes



  • 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


  • 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.


If you’d like baked onion rings, place the battered onions onto a lined baking sheet. Bake at 200C/400F for 20 minutes, flipping halfway through. 
TO STORE: Leftover onion rings can be stored in the refrigerator, covered, for up to 3 days.
TO FREEZE: Place cooked onion rings in a shallow container and store them in the freezer for up to 2 months.
TO REHEAT: Reheat onion rings in the oven at 200C/400F for 5-6 minutes.


Serving: 1servingCalories: 125kcalCarbohydrates: 5gProtein: 3gFat: 12gSodium: 310mgPotassium: 74mgFiber: 3gVitamin A: 69IUVitamin C: 3mgCalcium: 31mgIron: 1mgNET CARBS: 2g
Course: Appetizer
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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Recipe Rating


  1. I love your recipes and have used many of them often. This one didn’t go very well unfortunately. 🙁 followed everything to the t and fried them. But I had huge difficulty getting anything to stick to the onion rings. It was a real mess, a lot of work and a little disappointing. They did not look anything remotely like your picture. Do you have any suggestions?

  2. 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.

  3. 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…

    1. 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.

  4. 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!!

    1. 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 🙂