Keto Onion Rings
These baked onion rings are coated with a keto-friendly mixture of Parmesan cheese, almond flour, and eggs. Pile them on burgers or steaks or enjoy a few atop a salad.
These keto onion rings are crisp, flavorful, and completely satisfying — all without traditional breadcrumbs. Almond flour and Parmesan create a crunchy, golden coating, while the baked method keeps them lighter and easier to prepare.
Onions aren’t a terribly low-carb vegetable, but they aren’t high either. Put a few of these onion rings on a tossed salad or add a few to your burger or steak. Almond flour, Parmesan cheese, and eggs are used to coat the onion rings, which are then baked, keeping fat to a minimum.
If you need a dip, try a Sriracha mayo combination with mayonnaise and some Sriracha sauce, to taste. Or serve them with marinara sauce, ketchup, or ranch dressing.
What You’ll Like About This Dish
Low-carb and keto-friendly. Almond flour and Parmesan keep the carbs in check without sacrificing crunch.
Baked, not fried. Easy and less messy than deep-frying.
Flavorful coating. Seasoned almond flour makes every bite delicious.
Versatile. Great as a side, topping, or crunchy snack.
Ingredient Notes
- Onion – A large onion gives nice wide rings; yellow or sweet onions work best.
- Eggs – Help the coating adhere to the onion rings.
- Almond flour – Creates a grain-free, keto-friendly crust.
- Parmesan cheese – Adds saltiness, richness, and crisp texture.
- Seasoning salt – Use your favorite blend, Creole or Cajun for extra flavor.
- Olive oil spray – Helps the coating brown and crisp in the oven.
Steps to Make Keto Onion Rings
- Preheat the oven and prepare two lined, greased baking sheets.
- Slice the onion into even rings.
- Whisk the eggs in a bowl.
- Combine the almond flour, Parmesan, and seasonings in another bowl.
- Dip the onion rings in the egg mixture, then coat in the dry mixture.
- Arrange the coated rings on the baking sheets.
- Lightly spray or brush with olive oil.
- Bake, flipping halfway, until golden and crisp.
Tips
- Press the almond flour coating gently onto the rings to help it stick.
- Use a wire rack over the baking sheet for extra crispiness.
- Slice the onion evenly so the rings bake at the same rate.
- Serve immediately for the best texture.
Recipe Variations
- Make them spicy. Add cayenne, paprika, or Cajun seasoning to the dry mixture.
- Use pork rinds. Half crushed pork rinds and half almond flour add extra crunch.
- Try different cheese. Grated Asiago or Romano can be used instead of Parmesan.
- Add herbs. Dried parsley, oregano, or Italian seasoning works well.
Serving Suggestions
- Serve with burgers, grilled chicken, or steak.
- Pair with keto dipping sauces like ranch, aioli, or spicy mayo.
- Add them to salads for crunchy texture.
- Garnish plates alongside grilled meats or sandwiches.
How to Store
Refrigerate: Keep leftover onion rings in an airtight container for up to 3 days. They soften slightly as they sit.
Freeze: Freeze in a single layer, then transfer to a freezer bag. Bake or air fry from frozen for crisp results.
Reheat: Warm in the oven or air fryer until crisp. Avoid microwaving, which softens the coating.
Keto Onion Rings
Ingredients
- 1 large onion
- 2 large eggs
- 1 1/2 cups almond flour
- 2/3 cup grated Parmesan cheese
- 1 teaspoon seasoning salt or Creole or Cajun seasoning
- Dash salt
- Olive oil spray, or about 2 teaspoons of olive oil
Instructions
- Preheat the oven to 400 F.
- Line two baking sheets with foil; spray or with olive oil spray or brush lightly with olive oil.
- Peel the onion and slice into 1/4-inch thick rings.
- Whisk the eggs in a medium bowl.
- In another bowl, combine the almond flour, Parmesan cheese, and seasonings.
- Put several onion rings in the egg batter and then, working with one at a time, coat them with the dry mixture.
- Arrange the onion rings on the prepared baking sheets.
- Spray the rings lightly with olive oil spray (or lightly dab them with oil using a pastry brush if you don’t have spray).
- Bake in the preheated oven for 7 minutes. Turn them and continue baking for about 7 to 10 minutes longer, or until they are golden brown.
Nutrition
Disclaimer:
Our nutritional information is based on a third-party application that analyzes the ingredients list to determine the values. The information is meant to be helpful, but should be considered an estimate. Values may differ depending on measurements, brands, serving variations, and database availability.
