Yes Keto Onion Rings are a thing! A great ‘thing” in fact! And, this recipe is a winner!
Super crispy and so damn tasty, everyone will be loving these. The best part is this is a super easy recipe that everyone can easily make.
Just because I know so many of our readers have so many kitchen gadgets and love to cook foods in different ways this recipe is very versatile.
So if you want to make low carb onion rings in your air fryer, you can! If you want to fry them in oil, you can! And, if you are old school traditional and you want to bake them in the oven, well guess what? Yes, you can!
Keto Onion Rings Ingredients
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.
In tis particular keto onion recipe I have gone for a crumb coating rather than a batter. It gives you a perfect crispy onion ring, and it stays on the ring when cooking too.
As for the spices I use, you can of course exchange them for any of your favourites. I like the standard mix of onion and garlic powder, but I also add chilli powder and Aleppo pepper. Aleppo pepper isn’t a spice that is available in the supermarket locally but I get mine from The Essential Ingredient.
How to Make Keto Onion Rings in the Air Fryer
Once you have crumbed all the onion rings. Place in a single layer in the air fryer basket. Do not over crowd them as you need to allow for air flow so the onion rings bake crispy.
Air fry at 200℃ for approximately 15 minutes, turning half way. Rings are ready when they are golden and crispy.
How to Bake Keto Onion Rings in the Oven
Once you have crumbed all the onion rings. Place in a single layer on the oven tray. Do not over crowd them so the onion rings bake crispy.
Bake at 210℃ for approximately 15-20 minutes, turning half way. Rings are ready when they are golden and crispy.
How to Make them in the Fryer
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.
What to Serve with Onion Rings
Onion rings are perfect on their own, but are also great as a side for many dishes. Here are just a few of our favourites.
- Keto Mexican Beef Burger
- Keto Fish Burger
- Keto Clubhouse Big Sexy Burger
- Keto Big Mac Salad
- Sugar Free Sweet and Sour Sauce
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Keto Onion Rings
- 1 large brown onion
- 1 egg
- 1 tbsp Franks hot sauce or Dijon mustard
- 1/4 cup almond meal
- 1 tbsp whey protein isolate
- Optional: 2 tbsp parmesan cheese finely grated
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/2 tsp chilli powder or paprika
- 1/2 tsp Aleppo pepper or sumac
- Olive oil spray
- Preheat oven 210℃. (recipe is suitable for air fryer or to fry in hot oil). Line 2 large baking trays with baking paper.
- Peel onions and slice into large rings. Push out the small centres and reserve for another recipe. Separate onion rings.
- In a medium bowl whisk together eggs and hot sauce.
- In a separate bowl mix together remaining ingredients.
- Coat onion rings in egg mix then dredge in crumb mixture. Place rings onto 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.
Perfect as a burger topper or side.
Can you sub or remove the whey protein isolate?
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.
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 ☺
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
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.
You are most welcome Dave