Keto Onion Rings – Crispy, Golden, and Low-Carb

If you miss the crunch of classic onion rings but want to keep things low-carb, you’re in the right place. These keto onion rings deliver that satisfying crisp without the heavy breading or carb overload. They’re perfect as a snack, appetizer, or side for burger night.

The batter fries up golden and light, with just the right seasoning to keep each bite flavorful. You’ll only need a handful of pantry staples and a few simple steps to make them happen.

Why This Recipe Works

• Low-carb coating: Almond flour and crushed pork rinds mimic the crunch of breadcrumbs without the carbs.
• Light, crisp texture: A blend of dry ingredients plus a quick dip in egg creates a thin, shattering crust.
• Well-seasoned: Onion powder, paprika, and a touch of salt bring balance and depth, so the coating isn’t bland.
• Flexible cooking methods: Fry on the stovetop, use an air fryer for less oil, or bake if you prefer.
• Simple technique: A straightforward dredge-dip-dredge method gives consistent results, even for beginners.

Ingredients

• 2 large yellow onions, peeled and sliced into 1/2-inch rings
• 2 large eggs, beaten
• 3/4 cup almond flour
• 1 cup finely crushed pork rinds (use a food processor or crush in a bag)
• 1/4 cup grated Parmesan cheese (optional, but adds extra crunch and flavor)
• 1 teaspoon paprika
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon kosher salt, plus more to finish
• 1/4 teaspoon black pepper
• Avocado oil or light olive oil, for frying (or cooking spray for air fryer/baking)
• Optional dip: Sugar-free ketchup, spicy mayo, or ranch

Step-by-Step Instructions

1. Prep the onions: Slice onions into thick rings, then separate them. Pat dry with paper towels so the coating sticks well.
2. Set up your dredging station: In one shallow bowl, add beaten eggs.
   

   In a second bowl, mix almond flour, crushed pork rinds, Parmesan, paprika, onion powder, garlic powder, salt, and pepper.

3. Coat the rings: Dip each onion ring into the egg, shake off excess, then press firmly into the dry mixture. For extra crunch, repeat egg and dry mix once more on each ring.
4. Heat the oil: In a wide skillet, add about 1/2 inch of oil and heat over medium to medium-high until it reaches 350°F (a small pinch of coating should sizzle on contact).
5. Fry in batches: Cook onion rings 2–3 minutes per side until golden brown. Don’t overcrowd the pan.
   

   Transfer to a wire rack set over a baking sheet.

6. Season and rest: While hot, sprinkle with a pinch of salt. Let them rest 2 minutes to set the crust.
7. Air fryer option: Spray the basket, place rings in a single layer, mist lightly with oil, and cook at 380°F for 8–10 minutes, flipping halfway. Add 1–2 minutes if needed for extra color.
8. Baked option: Place on a parchment-lined sheet, drizzle or spray with oil, and bake at 425°F for 12–15 minutes, flipping at 8 minutes, until crisp and golden.
9. Serve: Pair with your favorite keto-friendly dip and enjoy right away for maximum crunch.

Keeping It Fresh

Onion rings are best right after cooking, but you can store leftovers in the fridge for up to 2 days.

Place them in a breathable container (loosely covered) to avoid trapping steam. To reheat, skip the microwave. Use an air fryer at 350°F for 4–6 minutes or a hot oven for 8–10 minutes to restore crunch.

If freezing, flash-freeze in a single layer first, then store in a zip-top bag for up to a month. Reheat from frozen in an air fryer or oven until hot and crispy.

Health Benefits

• Low in carbs: Almond flour and pork rinds keep the net carbs down, making these rings keto-friendly.
• Higher in protein and fat: The coating and eggs add satisfying macros that support satiety on a low-carb plan.
• No refined flour: You skip the blood sugar spikes that can come with traditional batter.
• Customizable oils: Using avocado oil provides a higher smoke point and more stable fats for frying.
• Built-in portion control: The hearty coating and flavor often lead to better portion awareness than ultra-light, high-carb batters.

What Not to Do

• Don’t skip drying the onions: Excess moisture prevents the coating from sticking and leads to soggy results.
• Don’t fry in cool oil: Oil that’s not hot enough makes greasy rings. Aim for around 350°F and let the oil recover between batches.
• Don’t crowd the pan: Overcrowding drops the oil temperature and prevents browning.
• Don’t use super-fine crumbs only: You want some texture from the crushed pork rinds.
  

  Too fine, and the crust gets dense.

• Don’t season at the end only: Mix seasoning into the coating and finish with a pinch of salt while hot for layered flavor.

Recipe Variations

• Classic seasoned: Add a pinch of cayenne or chipotle powder for warmth without extra carbs.
• Coconut flour swap: Replace 1/4 cup of the almond flour with coconut flour for a slightly drier, more robust crust.
• Cheesy crust: Increase Parmesan to 1/2 cup for more bite and extra crispness.
• Herb-forward: Add 1 teaspoon dried parsley and 1/2 teaspoon dried oregano to the coating.
• Spice lover’s: Mix in smoked paprika and a dash of red pepper flakes.
• Dairy-free: Skip the Parmesan and add an extra 2 tablespoons of crushed pork rinds to balance texture.

FAQ

Can I make these without pork rinds?

Yes. Use all almond flour and increase the Parmesan slightly. The texture won’t be quite as shatteringly crisp, but it will still be tasty.

You can also try crushed parmesan crisps for added crunch.

Which onions work best?

Yellow onions strike a balance of sweetness and structure. White onions are sharper and hold up well. Sweet onions taste great but can be softer; keep the slices a bit thicker if using them.

How do I keep the coating from falling off?

Dry the onion rings thoroughly, press the coating on firmly, and use a double-dip method.

Also, let the coated rings rest for 5 minutes before cooking to help the crust set.

What oil should I use?

Avocado oil is ideal for frying thanks to its high smoke point. Light olive oil also works. Avoid extra-virgin olive oil for high-heat frying, as it smokes too quickly.

Are these good in the air fryer?

Absolutely.

They get crisp with much less oil. Mist lightly with oil, cook at 380°F, and flip halfway. Add a minute or two if you want deeper color.

How many carbs are in a serving?

Exact counts vary based on onion size and your specific ingredients, but most versions come in at a few net carbs per serving.

Check your labels and calculate if you track macros closely.

Can I prep them ahead?

You can slice and separate the onions a day ahead and store them wrapped in paper towels in the fridge. Coat and cook just before serving for best texture.

Why did my rings turn greasy?

Greasy rings usually mean the oil wasn’t hot enough or the pan was crowded. Keep the temperature steady, work in batches, and drain on a wire rack rather than paper towels.

Final Thoughts

Keto onion rings prove you don’t have to sacrifice crunch to stay low-carb. With a smart coating and the right heat, you’ll get golden, crisp rings that feel like a treat. Keep a bag of crushed pork rinds in the pantry and you’re always a few steps away from a crowd-pleasing side or snack. Serve them hot with your favorite dip and enjoy that classic bite—without the carb hangover.