Keto Onion Rings

4.92 from 12 votes!

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!

Prep Time10

Cook Time15

Total Time25

Course: Appetizer

Cuisine: American

Diet: Diabetic, Gluten Free

Recipe Category: Low Carb

Servings: serves

Calories: 92kcal

Author: Megan Ellam

Equipment

Ingredients

1 large brown onion
1 egg
1 tbsp Dijon mustard
1/4 cup almond flour
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
Olive oil spray

Metric - US Customary

Instructions

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.

Notes

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.

Nutrition