Description
These crispy keto onion rings are golden, cheesy, and full of flavor without the carbs. Made with almond flour, parmesan, and just the right seasoning, they’re perfect for snacking, sharing, or serving up with your favorite low-carb meals. No deep frying needed, just real ingredients and real crunch.
Ingredients
1 large yellow onion, sliced into 1/4-inch rings
2 large eggs
1/2 cup almond flour
1/4 cup grated parmesan cheese
1/2 teaspoon garlic powder
1/4 teaspoon smoked paprika
Salt and black pepper, to taste
Avocado oil spray (for air fryer or oven)
Optional: pinch of cayenne pepper for a spicy twist
Instructions
Prep the onions: Peel and slice onion into rings, then soak in ice water for 10 minutes. Drain and pat dry thoroughly.
Set up your breading station: In one bowl, whisk eggs. In another, combine almond flour, parmesan, garlic powder, paprika, salt, and pepper.
Bread the rings: Dip each onion ring into the egg, then coat in the almond flour mixture. For extra crunch, repeat the process.
Rest before cooking: Let the coated onion rings sit for 5 to 10 minutes to help the coating stick.
Cook:
Air fryer: Preheat to 375°F. Place onion rings in a single layer, spray lightly with avocado oil, and cook for 8 to 10 minutes, flipping halfway.
Oven: Preheat to 400°F. Place rings on a wire rack over a baking sheet, spray with oil, and bake for 15 to 18 minutes, flipping once.
Serve: Enjoy hot with your favorite keto-friendly dipping sauce.
Notes
These onion rings are best served right away, but you can reheat leftovers in the air fryer for a few minutes to bring back the crisp. For a dairy-free version, omit the parmesan and use crushed seed crackers instead. Adjust spices to fit your taste.
- Prep Time: 15 minutes
- Cook Time: 10 minutes (air fryer) or 18 minutes (oven)
- Category: Snacks, Sides
- Method: Air Fryer, Oven
- Cuisine: American
Nutrition
- Serving Size: Approx. 6 to 8 onion rings
- Calories: 215
- Sugar: 2g
- Sodium: 320mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 9g
- Cholesterol: 75mg