Craving that irresistibly crunchy, salty snack while sticking to keto? You’re not alone. Onion rings satisfy a unique comfort food craving, but traditional versions are loaded with flour and deep-fried in oil, making them a carb-heavy no-go. These easy keto onion rings deliver the same satisfying crunch and flavor you love, minus the carb overload—and without turning your kitchen into a chemistry lab.
Why These Keto Onion Rings Are Perfect for Keto
Traditional onion rings depend on flour-heavy batter, which equals carbs—not great for staying in ketosis. This keto version swaps flour for low-carb coatings like almond flour, coconut flour, or crushed pork rinds, giving you a crispy, golden exterior while keeping carbs low. These coatings also boost fat and protein content, supporting your keto macros and letting you enjoy that fried snack vibe without guilt.
Keto-Friendly Ingredients That Make the Difference
- Almond Flour: A keto staple for breading that crisps beautifully and browns just right, delivering that authentic breaded texture without the wheat.
- Parmesan Cheese: Adds irresistible salty, savory flavor and an extra crunch, while helping hold the coating together.
- Eggs: Act as the binder, ensuring your coating sticks tight and doesn’t peel off during frying.
- Avocado Oil: A keto-friendly oil with a high smoke point, perfect for frying crispy onion rings without burning or unwanted flavors.
No, they’re not traditional—but they’re seriously delicious and keto-approved.
Flavor and Texture You’ll Love
A great onion ring balances crunchy outside with tender, sweet onion inside. The almond flour and Parmesan create a coating that’s crunchy and flavorful—not sandy or dry. Using high-heat avocado oil gives you that golden crisp exterior without lingering greasiness, so each bite is satisfying and light.
Tips for Perfect Keto Onion Rings
- Use fresh sweet onions for tender, mellow flavor.
- Slice onions evenly for uniform cooking.
- Pat dry onion rings before breading to avoid sogginess.
- Double coat (egg, coating, egg, coating) for maximum crunch.
- Maintain oil at around 350°F (175°C) for perfect frying.
Storing and Reheating Your Keto Onion Rings
Made extras? Keep them fresh:
- Refrigerate in an airtight container for up to 3 days.
- Freeze in a single layer before storing in a freezer bag for up to 2 months.
- Reheat in oven or air fryer at 375°F (190°C) to restore crispiness—skip the microwave to avoid soggy rings.
How to Serve Keto Onion Rings
Keto onion rings are social snacks that pair well with:
- Appetizers: Serve with keto ranch, buffalo sauce, or garlic aioli for crowd-pleasing dips.
- Side dishes: Accompany bunless burgers, lettuce wraps, or grilled meats for classic diner vibes without the carbs.
- Snack mode: Enjoy straight from the tray—standing at the counter optional, but highly recommended.
Crunch Into Keto Satisfaction
These easy keto onion rings aren’t just a keto-friendly option—they’re genuinely delicious, crispy, and rich in flavor. Customize seasoning, experiment with coatings, or add a dash of spice to suit your taste. Keto cooking shines when it’s adaptable and fun, delivering treats that you’d happily enjoy even if carbs weren’t a concern.
Easy Keto Onion Rings
Equipment
- Cutting board
- Sharp knife
- Mixing Bowls
- Shallow dishes
- Whisk
- Tongs
- Deep skillet or Dutch oven
- Candy or deep-fry thermometer
- Wire rack
- baking sheet
- Paper towels
Ingredients
Onions
- 1 large sweet onion peeled and sliced into 1/2 inch thick rings, inner small pieces separated
Egg wash
- 2 large eggs beaten
- 2 tablespoons heavy cream
Keto coating
- 3/4 cup blanched almond flour fine texture preferred
- 1/4 cup grated Parmesan cheese powdery, shelf-stable style or very finely grated
- 1/4 cup crushed pork rinds crushed very fine, about breadcrumb texture
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon fine sea salt plus more to taste
- 1/4 teaspoon ground black pepper
For frying
- 2 cups avocado oil or enough to reach about 1 inch depth in the pan
Instructions
- Line a baking sheet with paper towels and place a wire rack on top so the fried onion rings can drain and stay crisp.
- Peel the onion, slice it into 1/2 inch thick rounds, and gently separate the slices into individual rings, reserving the smaller center pieces for another use or for extra small rings.
- Pat the onion rings very dry on all sides with paper towels to help the coating adhere and prevent sogginess.
- In a shallow dish, whisk together the eggs and heavy cream until completely smooth to make the egg wash.
- In a separate shallow dish, combine the almond flour, grated Parmesan, crushed pork rinds, smoked paprika, garlic powder, onion powder, salt, and black pepper, stirring well to evenly distribute the seasonings.
- Set up a breading station with the dried onion rings on one side, the egg wash in the center, and the keto coating mixture on the other side.
- Dip each onion ring into the egg wash, letting any excess drip off, then press it into the coating mixture to fully cover, gently shaking off loose crumbs and placing the coated ring on a plate.
- For extra crunch, repeat the process by dipping each coated ring back into the egg wash and then again into the coating mixture for a second layer, returning them to the plate.
- Pour avocado oil into a deep skillet or Dutch oven to reach about 1 inch depth and heat over medium to medium high heat until the oil reaches about 350°F, using a thermometer to monitor the temperature if possible.
- Carefully place a few coated onion rings into the hot oil without crowding the pan and fry for about 2 to 3 minutes per side until deeply golden brown and crisp, adjusting the heat to maintain steady bubbling without smoking.
- Use tongs to transfer the fried onion rings to the prepared rack, immediately sprinkling with a pinch of extra salt while they are still hot for maximum flavor.
- Repeat frying with the remaining onion rings, allowing the oil to return to temperature between batches so the coating stays crisp and does not absorb excess oil.
- Serve the keto onion rings hot with your favorite keto friendly dipping sauces such as ranch, garlic aioli, or sugar free ketchup.
Notes
Nutrition
