Let’s face it — nothing beats the crispy, golden crunch of a perfect onion ring. But if you’re following a keto lifestyle, traditional onion rings with their flour-heavy breading are a definite no-go because of the high carb content.
Enter: these crispy keto onion rings that prove you can enjoy that satisfying crunch without the carb overload. Using a clever combination of almond flour and crushed pork rinds, this recipe delivers all the flavor and crunch you crave — minus the carb crash.
Whether you want a late-night snack, a tasty side for your bunless burger, or just to impress with your keto cooking skills, these onion rings are a definite winner.
Why Do These Keto Onion Rings Work So Well?
Recreating comfort foods on keto can be tricky, especially with breaded favorites. Traditional onion rings are carb-heavy, but this recipe flips the script by using:
- Almond flour and crushed pork rinds for a crispy, flavorful coating without breadcrumbs.
- An egg wash that magically sticks the coating to the onion rings and gives great texture.
- Baking or air frying to keep the rings light yet crunchy.
- Sweet, tender onions inside – no compromise on taste or texture.
The result is a salty-sweet, crispy delight that fits perfectly into your keto macros and satisfies snack cravings — truly a keto win!
Key Ingredients That Make a Difference:
- 🧅 Onions: Opt for yellow or sweet onions for natural sweetness and depth. While onions contain some carbs, slice them thinly and enjoy in moderation to stay on track.
- 🌰 Almond Flour: Adds a nutty crunch, low carbs, and helps the coating brown beautifully.
- 🐷 Crushed Pork Rinds: This keto crunch superstar is ultra-crispy, carb-free, and infuses savory flavor without breading.
- 🥚 Eggs: Act as the essential binder to hold the coating firmly on each ring.
- 🌶️ Seasonings: A simple blend of garlic powder, paprika, salt, and pepper enhances flavor without overpowering. Spice lovers can add cayenne for heat.
How Do These Keto Onion Rings Compare to Traditional Ones?
They stack up impressively:
- Crunch: Delightfully crispy without greasy overload — especially when air fried.
- Flavor: Savory with a kick, allowing the onion’s natural sweetness to shine.
- Texture: Tender onions inside with a perfect crispy exterior.
- Satisfaction: More filling due to healthy fats and protein, with none of the carb-induced crashes.
This recipe is a rare keto substitute that’s genuinely delicious, not just “good for keto.”
Pro Tips for Maximum Crunch and Flavor:
- Use fresh, firm onions; limp rings won’t hold up.
- Slice onions about ¼-inch thick to avoid burning or mushiness.
- Pat dry the onions before coating — moisture kills crunch.
- Don’t skip the egg wash; it’s crucial to keep the coating intact.
- Press coating gently but firmly onto each ring.
- Use a wire rack when baking or air frying to crisp both sides.
- Space out rings to prevent sogginess.
- Preheat your oven or air fryer to ensure even cooking.
- If frying, choose oils with a high smoke point like avocado or coconut oil.
- For extra crispiness, double-dip: egg wash, coating, then repeat.
Can You Make These Ahead?
Absolutely! While fresh is best, these onion rings can be:
- Stored airtight in the fridge for up to 3 days.
- Reheated in the oven or air fryer at 350°F for 5–7 minutes (avoid microwaves to prevent sogginess).
- Frozen raw: coat and freeze on a tray, then transfer to a bag. Cook straight from frozen when cravings hit.
How to Serve Keto Onion Rings:
- As a perfect side for lettuce-wrapped burgers — guilt-free indulgence.
- On snack platters with keto dips like garlic aioli, spicy mayo, or ranch.
- Alongside brunch favorites like eggs and bacon.
- As an irresistible party appetizer that both keto and non-keto guests adore.
Pro tip: Create a dipping station with a variety of flavored aiolis and hot sauces for maximum fun.
Get ready to transform simple onions into crunchy keto miracles. Your snack game just leveled up — deliciously and keto-friendly!
Crispy Keto Onion Rings
These Crispy Keto Onion Rings deliver the golden, crunchy bite you love without the carb-heavy batter. Thinly sliced onions are coated in a flavorful blend of almond flour, crushed pork rinds, and simple spices, then baked or air fried until perfectly crisp. Each bite offers tender, slightly sweet onion inside with a savory, ultra-crunchy exterior that fits easily into your keto macros. Serve them as a snack, side dish, or party appetizer with your favorite keto-friendly dips for a satisfying low-carb treat.
Servings 4 servings
Calories 260kcal
Equipment
- Sharp knife
- Cutting board
- Mixing Bowls
- Whisk or fork
- baking sheet
- Wire rack
- Oven or air fryer
- Tongs
Ingredients
For the onion rings
- 2 medium yellow onions or sweet onions; firm and fresh
- 2 large eggs beaten
- 1/2 cup blanched almond flour
- 1 cup crushed pork rinds crushed very fine, like breadcrumbs
- 1 teaspoon garlic powder
- 1 teaspoon paprika sweet or smoked
- 1/2 teaspoon fine sea salt plus more to taste
- 1/4 teaspoon black pepper freshly ground
- 1/8 teaspoon cayenne pepper optional, for heat
For the pan / air fryer
- 1 tablespoon avocado oil or olive oil, for greasing rack or basket
Instructions
- Preheat the oven to 400°F or preheat the air fryer to 375°F.
- Line a baking sheet with foil or parchment and place a wire rack on top, then lightly brush or spray the rack or air fryer basket with avocado oil.
- Peel the onions and slice them into 1/4-inch thick rounds, then separate the slices into individual rings and discard or reserve the very small inner pieces for another use.
- Pat the onion rings very dry on all sides with paper towels to remove excess moisture.
- Add the eggs to a shallow bowl and whisk until smooth to create an egg wash.
- In a separate shallow bowl, combine the almond flour, crushed pork rinds, garlic powder, paprika, salt, black pepper, and cayenne if using, and mix until evenly blended.
- Working one ring at a time, dip an onion ring into the egg wash, letting any excess drip off, then press it into the almond flour and pork rind mixture, coating all sides and pressing gently so the crumbs adhere well.
- For extra crunch, repeat the dipping process by returning the coated ring to the egg wash and then to the coating mixture a second time if desired.
- Arrange the coated onion rings in a single layer on the prepared wire rack or in the air fryer basket, leaving a little space between each ring for airflow.
- Bake in the oven for 12 to 15 minutes, flipping once halfway through, or air fry for 8 to 10 minutes, until the coating is deep golden and crispy and the onions are tender.
- Taste and sprinkle with a little extra salt if needed, then serve hot with your favorite keto-friendly dips such as garlic aioli, spicy mayo, or ranch.
Notes
Choose fresh, firm onions for the best texture, as softer onions can turn mushy under the coating. Keep carb counts in check by enjoying a reasonable portion size, since onions do contain some natural sugars. Store leftover onion rings in an airtight container in the refrigerator for up to 3 days or freeze them in a single layer, then transfer to a freezer bag once solid. Reheat in a 350°F oven or air fryer for 5 to 7 minutes until hot and crisp again, avoiding the microwave to prevent sogginess. Serve as a side for bunless burgers, with brunch favorites like eggs and bacon, or as a party appetizer on a snack platter with an assortment of keto dipping sauces.
Nutrition
Calories: 260kcal | Carbohydrates: 9g | Protein: 14g | Fat: 20g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Cholesterol: 105mg | Sodium: 540mg | Potassium: 210mg | Fiber: 3g | Sugar: 4g | Vitamin A: 8IU | Vitamin C: 6mg | Calcium: 7mg | Iron: 7mg
