Crunchy, flavorful, and guilt-free, Keto Onion Rings are a game-changer for low-carb enthusiasts. These golden delights deliver all the satisfying crunch and savory taste you crave, minus the carbs. Indulge in this keto-friendly snack and savor the onion ring experience without compromising your dietary goals.
Serve them with a big bowl of Ranch Dressing or Big Mac Sauce. A good lashing of sauce is the perfect way to enjoy!
Keto Onion Rings in a basket with big mac sauce.

What Do You Make Keto Onion Rings?

If you love onion ringsTraditional onion rings are a no-go on a ketogenic diet due to their carb-heavy breading. So, what’s the secret behind keto-friendly onion rings? It’s all about the clever swaps:

  1. Low-Carb Coating: We replace the high-carb flour with a mixture of almond flour and whey protein isolate. This creates a crispy, keto-friendly crust.
  2. Moderate Onions: Onions themselves contain carbs, but they can still fit into your keto meal plan when consumed in moderation. Plus, they provide that classic onion ring flavor!
  3. Keto-Friendly Frying: We’ll shallow fry these rings in a keto-approved oil like avocado or coconut oil for that perfect golden brown color.

What You’ll love About these Low Carb Onion Rings

  • QUICK & EASY – It only takes 5 minutes to make. It truly is such an easy recipe. Nothing needs to be prepared ahead. Just make and serve.
  • HEALTHY – Each serving of these onion rings contains only a fraction of the carbs found in traditional recipes.
  • DELICIOUS – You won’t believe how close these taste to the real thing. They’re the perfect keto-friendly indulgence.
Keto Onion Rings Ingredients on a wooden cutting board.

The Ingredients

  • Onions – I use brown onions for this recipe. Brown onions are better suited to cooked recipes than white onions. I choose the largest onions I can find so that I get more onion rings out of each onion for this recipe. With the small centre pieces, I reserve these for use in other recipes for later.
  • Almond Flour – Use finely ground almond flour for the best texture. If you have nut allergies, coconut flour, parmesan cheese, or pork rinds can be substituted.
  • Whey protein isolate – adds extra protein and makes the crumb nice and crunchy. Use isolate not concentrate in this recipe. Egg White Protein powder can be used instead for dairy free.
  • Spices – I love the basics like onion powder, garlic powder, and paprika or cayenne. Use any spices you love!

How to Make Keto Air Fryer Onion Rings

Once you have crumbed all the onion rings. Place in a single layer in the air fryer basket. Don’t overcrowd them as you need to allow for air flow so the onion rings bake crispy.

Air fry at 200℃ for approximately 15 minutes, turning halfway. They are ready when they are golden and crispy.

Baked Healthy Onion Rings

Coat the onion rings in the low carb batter and coat in the crumbs.

Bake at 210℃ fan/230°C static/450°F for approximately 15-20 minutes, turning half way. Rings are ready when they are golden and crispy.

Keto Deep Fried Onion Rings

Once you have crumbed all the rings, fry in batches in hot oil. Remove once golden and drain on paper towel. Between batches scrape out any remaining crumbs.

Tips For Success

  • Ensure your oil is hot enough before frying to achieve a crisp texture.
  • Work in batches to avoid overcrowding the pan.
  • Handle the onion rings gently to prevent the coating from falling off.

Variations of Onion Rings

  • Cheesy Onion Rings: Add a sprinkle of grated Parmesan cheese to the coating mix for a cheesy twist.
  • Spicy Onion Rings: Mix some cayenne pepper or chili powder into your coating mix for a spicy kick.
  • Zucchini Rings: Swap out the onions for zucchini slices for a unique twist on this recipe.
Keto rings with a burger bowl and dressing on a wood backdrop.

What to Serve with Onion Rings

Serve these keto onion rings as a delightful appetizer, side dish, or snack. They’re perfect for dipping into keto-friendly sauces like sugar-free ketchup or homemade garlic aioli. Serve as a side with a Keto Burger, Big Mac Salad Bowl, Keto Pizza, or perfect with Cote de Boeuf.

Keto Onion Rings in brown paper on wood background.

Keto Onion Rings

Crunchy, flavorful, and guilt-free, Keto Onion Rings are a game-changer for low-carb enthusiasts. These golden delights deliver all the satisfying crunch and savory taste you crave, minus the carbs. Indulge in this keto-friendly snack and savor the onion ring experience without compromising your dietary goals.
Serve them with a big bowl of Ranch Dressing or Big Mac Sauce. A good lashing of sauce is the perfect way to enjoy!
4.92 from 12 votes!
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Appetizer
Cuisine: American
Diet: Diabetic, Gluten Free
Recipe Category: Low Carb
Calories: 92kcal
Author: Megan Ellam
Servings: 4 serves
Tap or hover over number to scale ingredients
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  • 1 (1) large brown onion
  • 1 (1) egg
  • 1 tbsp (1 tbsp) Dijon mustard
  • 1/4 cup (¼ cup) almond flour
  • 1 tbsp (1 tbsp) whey protein isolate
  • Optional: 2 tbsp parmesan cheese finely grated
  • 1/2 tsp (½ tsp) onion powder
  • 1/2 tsp (½ tsp) garlic powder
  • 1/2 tsp (½ tsp) chilli powder or paprika
  • Olive oil spray


  • Preheat oven 210℃ fan/230°C static/450°F. (recipe is suitable for air fryer or to fry in hot oil). Line 2 large baking trays with baking paper.
  • Peel onions and slice them into large rings. Push out the small centres and reserve for another recipe. Separate onion rings.
  • In a medium bowl whisk together eggs and mustard.
  • In a separate bowl mix the remaining ingredients.
  • Coat onion rings in egg mix then dredge in crumb mixture. Place rings in a single layer on oven tray and spray with olive oil spray. Bake until crispy, approx. 15 minutes, turning at half time. Alternatively fry in hot oil.


Serve with favourite sauce or mayo. Perfect as a burger topper or side. I love these with Ranch Dressing, Keto Tartare, Sweet and Sour Sauce, and my amazing sugar-free BBQ Sauce!
Are onions keto friendly? Yes, they are. These keto onion rings can absolutely be enjoyed in moderation while maintaining ketosis.

Your Own Notes


Serving: 1serve | Calories: 92kcal | Carbohydrates: 5g | Protein: 12g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 41mg | Sodium: 58mg | Potassium: 68mg | Fiber: 1g | Sugar: 2g | Vitamin A: 63IU | Vitamin C: 2mg | Calcium: 31mg | Iron: 1mg | Magnesium: 6mg | Net Carbs: 4g
Tried this recipe?Mention @meganellam or tag #madcreations!

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26 responses to “Easy Keto Onion Rings”

  1. Caitlin

    Can you sub or remove the whey protein isolate?

    1. Megan Mad Creations Hub

      Hi Caitlin, The protein isolate sticks to the onion because it is fine and when fried makes a crispy coating. Aluminium free baking powder would be fine but more almond meal would more than likely fall off and tends to not go as crispy. Alternatively use finely grated parmesan.

  2. GypsyChick

    I can’t wait to try this with the Special Sauce recipe. I don’t have or use “whey protein isolate” – is it critical to the success of the crumbs? Is there a substitute?
    I’ve never heard of “Frank’s Hot Sauce” before, I have another hot sauce to use for now but that sounds like one for the pantry ☺

    1. Megan Mad Creations Hub

      No substitute really for the whey protein isolate. It is what makes them crispy and really sticks to the onion as it is super fine. You could try coconut flour, egg white protein, or flaxseed meal. Franks Hot Sauce is available in most supermarkets. It is just similar to a tabasco

  3. Dave

    5 stars
    I love these Onion Rings so much. Thanks for creating this recipe. It’s treats like this that make me feel like I’m never missing out.

    1. Megan Ellam

      You are most welcome Dave

  4. 5 stars
    Oh yum! I adore onion rings, and there are a couple things about your recipe here that I just think set it so far apart! For one thing, it’s genius to mix the hot sauce into the egg mixture for that not-too-spicy hit of flavor. And, I love that you totally have ALL your readers’ backs – whether they like to whip up these types of recipes in the oven, or an air fryer, or all old-school in an oil fryer! 🙂

    1. Megan

      Thanks so much Shelley. I am a bit of fan too.

  5. 5 stars
    Growing up I HATED onions but it wasn’t until I tried my first onion ring did I fall in love with them. These look so good and I love that they are healthier!

    1. Megan

      One of the best ways to eat them Lori

  6. 5 stars
    These onion rings look soooo good! I should make them for my hubby, he will love them! Saving the recipe!

    1. Megan

      I hope he enjoys them Veronika

  7. 5 stars
    One of my good friend is on a Keto diet, and she is coming over later today to make these with me. We’re going to make them to go with your Mexican beef burgers! It’s going to be the BEST afternoon. 🙂 Thanks for a great recipe!

    1. Megan

      I hope you both have a great lunch (and time) together Rebecca. Enjoy!

  8. 5 stars
    This onion rings recipe is making me hungry. These look delicious and mouthwatering.

    1. Megan

      Thanks Gunjan

  9. 5 stars
    They look so good! And now, even if we’re not keto, I want to make the keto onion rings so bad!

    1. Megan

      Go for it Nicoletta! They are pretty good keto or not.

  10. 5 stars
    Your onion rings do look perfect, crispy and flavorful! I will try your recipe soon for sure.

    1. Megan

      Awesome! I hope you enjoy them Denise

  11. 5 stars
    I’ve tried so many different Onion Rings recipes before. This version of yours looks really yummy. I can’t stop myself from craving. I will definitely have this soon.

    1. Megan

      Thanks Chef!

  12. Ben

    5 stars
    Nice. I used to eat onion rings all the time, but then I decided to try to be healthy. Normal onion rings go right out the window for a lifestyle like that. I guess I get to have them again!

    1. Megan

      A few onion rings done this way is okay my book.

  13. Paula

    4 stars
    The method for the conventional oven is the same as the air fryer

    1. Megan

      Sorry but the temperature and length of time is slightly different. The oven just need to be a little hotter.

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