Enjoy your favorite pub grub snacks, even on a low-carb or keto diet!
Craving a crunchy, savory snack that feels indulgent but keeps your keto diet on track? Meet these keto-friendly onion rings!
Whenever I’m in the mood for pub grub, I’ll never, ever pass on onion rings. And do you know who else won’t? My keto best friend! When my order arrives, I always notice his widening eyes, and there’s always a part of the meal where he’ll ask me for a taste. To end his torture, I knew I had to find a way to make his favorite game-day snack at home.
Perfectly golden, delightfully crispy, and loaded with that irresistible oniony goodness, these onion rings are a treat tailored for keto enthusiasts, low-carb lovers, gluten-free friends, and anyone who adores finger foods.
This recipe comes together with minimal effort and a few pantry staples, making it ideal for weeknight cravings or party snack emergencies. The combination of almond flour and Parmesan creates a coating that’s packed with flavor, while baking ensures you avoid the mess of frying and all the extra oil that comes with it.
Are Keto Onion Rings Healthy?
With no refined flour, these onion rings are a delicious way to enjoy a snack without derailing your low-carb goals. Almond flour is a good source of vitamin E and magnesium, while the Parmesan adds a bit of calcium. If you’re watching your sodium intake, adjust the salt and Parmesan.
Does It Matter What Type Of Onion I Use?
Can you use other onions for this recipe? Absolutely! While yellow onions bring a mild sweetness that balances the savory coating, you could experiment with red onions for a sharper bite or sweet onions for an extra hint of caramelized flavor.
Oh, and let’s talk about that batter. It’s not just for onions! This versatile coating can transform zucchini slices, chicken tenders, or even mozzarella sticks into keto-friendly snacks. Basically, if you can dip it, you can coat it, and it’ll taste amazing in this batter! Think of this recipe as your gateway to a low-carb snack universe!
How To Make Ahead And Store
Let the onion rings cool completely, then place them in an airtight container. Store in the fridge for up to 3 days or in the freezer for up to 1 month. To reheat, bake at 375°F until crispy again.
Serving Suggestions
Served with a sauce is how nature intended it, I’m sure! These onion rings are perfect for dipping into Pizza Sauce, Big Mac Sauce, Korean Fried Chicken Sauce, or BBQ Sauce. Just make sure you omit or substitute any non-keto ingredients from the sauces, if needed.
Alongside your keto onion rings, serve up some other great keto-friendly game-day snacks, like these Keto French Fries, Baked BBQ Chicken Legs, Juicy Boneless Pork Ribs, and Keto Tortilla Chips.
Ingredients
- 1 cup almond flour
- 1/2 cup Parmesan cheese grated
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2 large eggs
- 2 tablespoons heavy cream
- 1 large yellow onion peeled and sliced into 1/2-inch thick rings
Instructions
- Preheat oven to 400°F and line a baking sheet with parchment paper.
- In a shallow and wide dish, combine almond flour, Parmesan, garlic powder, paprika, salt, and pepper.
- In another shallow and wide dish, whisk together eggs and heavy cream until fully combined.
- Working in batches, and using one hand for the wet ingredients and one hand for the dry ingredients, dip each onion ring into the egg mixture, then dip it into the almond flour mixture, ensuring it's fully coated.
- Place the coated onion ring on the prepared baking sheet and repeat until all rings are coated.
- Bake in the preheated oven for 15 minutes or until golden brown and crispy, and flip each ring halfway through.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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