Keto Onion Rings

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!

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!

• 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

• Ranch dressing
• Keto ketchup
• Sugar free BBQ sauce
• Honey mustard
• Mayonnaise

Frequently Asked Questions

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