These Keto Low-Carb Onion Rings are quick and easy to make for the perfect appetizer or side dish for any spread. You only need a few ingredients for this crispy and crunchy treat.
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Table of Contents
Are Onion Rings Keto?
No, typical onion rings aren't. They are breaded in something with starch, usually flour and breadcrumbs. The other downside is they are usually fried in harmful oils, like vegetable oil and canola oil.
What Type of Onion to Use
Typically, they are made with Vidalia onions/a sweet onion. These onions typically have more carbs and sugar so be mindful of that.
You can use white or yellow onions to make onion rings. White onions usually have a sharper taste than yellow onions.
I also search for the largest onion I can find. If you frequent a farmer's market, this may come in handy. You can read more about How to Make Onion Rings here.
Ingredients for the Breading
For my standard Air Fryer Onion Rings recipe, I use all-purpose flour and buttermilk to get the breading thick and crunchy. Neither of those are keto-friendly or low carb.
So for a low carb breading, I use the Keto Wheat Flour from King Arthur Baking. I love this flour because it measures 1:1 like all-purpose flour, which makes it easy to convert recipes. It also has a texture more like standard flour than almond flour.
You can also use blanched almond flour, however, I prefer the results of these much more using the Keto Wheat Flour. It's your choice.
You will also need a beaten egg and crushed pork rinds.
How to Make Keto Onion Rings
- Slice the onion into rings.
- Dip the rings into Keto Wheat Flour or almond flour, then egg, and then crushed pork rinds.
- Bake or air fry.
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Air Fried Onion Rings
Making these in my air fryer are my preferred way to make them. They get a lot more crisp than baking. You can pan fry them in oil if you wish.
Baked Onion Rings
The recipe card also includes instructions for how to bake these. They will not crisp as much as air frying.
How Do They Taste?
These are really crunchy, especially if you use the air fryer. The texture of the pork rinds definitely helps provide crunch. With that said, pork rinds taste like pork rinds. These will taste different than a standard onion ring that is breaded with breadcrumbs.
You will taste the sweet onion, the pork rinds, and a nice crunch.
Do You Need to Use Oil?
No, you don't need any oil. The pork rinds are cooked in pork fat and will emit oil on their own. If you are using the air fryer, you may want to spritz the air fryer basket with oil to prevent sticking first.
What to Serve With the Onion Rings
Air Fryer Crispy Chicken Wings
Air Fryer Buffalo Wings
Keto Low Carb Orange Chicken
Air Fryer BBQ Chicken
Keto Low Carb Smothered Pork Chops
Big Mac Casserole
More Keto Low Carb Side Dishes
Zucchini Au Gratin
Keto Broccoli Salad
Keto Cauliflower Mash
Million Dollar Dip
Keto Low-Carb Onion Rings
Want to save this recipe for later?
I'll email it to you, so you can come back to it later! You will also get our free digital cookbook with 30-Minute One-Pot Recipes and weekly recipes and tips.
Equipment
Ingredients
- large vidalia onion peeled Mine weighed 12oz. See notes for other onions to substitute.
- ½ cup King Arthur Keto Wheat Flour Blend See notes for substitutions.
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- salt and pepper to taste The breading will be very bland without salt. Be sure to season.
- 1 egg Beaten
- 1 ½ cup crushed pork rinds
- cooking oil spray Optional, I use olive.
Optional Dipping Sauce
- ⅓ cup mayo
- 1 ½ -2 tablespoons ketchup I use unsweetened and 2 tablespoons
- 1-2 tablespoons creamy horseradish If you are a fan of horseradish you may enjoy 2 tablespoons. Start with 1 taste, repeatedly and adjust as necessary.
- ½ teaspoon smoked paprika
- ½ teaspoon oregano
- salt and pepper to taste
Instructions
- Cut the stems off both sides of the onion. Cut the onion into ½ inch thick rounds. Onions are very wobbly. Be careful while slicing and use a mandolin if necessary. Try to stabilize the onion before you slice.
- Set up a cooking station using 3 bowls large enough to dredge the onions. Add the Keto Wheat Flour Blend to a bowl. Season the flour with the smoked paprika, garlic powder, salt, and pepper to taste.
- Add the beaten egg to a bowl.
- Add the crushed pork rinds to a bowl.
- Dredge the sliced onions in the flour, then the egg, and then the crushed pork rinds. Keep a moist kitchen towel handy for you hands. They will get sticky. It may look like you aren't getting much flour onto the rings. Ensure the full ring is submerged in flour and coated, you may need to do a couple of passes in the flour.
Air Fryer Instructions
- Spray the air fryer basket with cooking oil.
- Place the breaded onion rings in the air fryer. Do not stack them. Cook in batches if needed. (Optional to spray the onion rings with cooking oil here.)
- Cook for 8-10 minutes on 400 degrees. I found that my onion rings did not need a flip. Check in on yours to determine both sides are golden brown and crisp. Flip if necessary.
Baking Instructions
- Preheat oven to 400 degrees.
- Line a sheet pan with parchment paper. Place the breaded onion rings on the parchment paper.
- Bake for 10 minutes. Flip the onion rings. (Optional to spray the onion rings with cooking oil here.)
- Bake for an additional 10-12 minutes or until crisp.
Dipping Sauce
- Combine all of the ingredients in a bowl and stir.
Video
Notes
- You can substitute the flour from King Arthur for almond flour. The results are very different. The Keto Wheat Flour Blend works much better in terms of getting the batter to adhere and the taste.
- Breading foods, especially veggies can be tough if you have never done it before. Keep in mind you will need a moist towel nearby. If you try to bread additional rings with fingers covered in batter, that will prevent the batter from sticking on the new rings. Consider wiping your hands after each ring. You will get the hang of it.
- Typically, they are made with Vidalia onions/a sweet onion. These onions typically have more carbs and sugar so be mindful of that. You can use white or yellow onions to make onion rings. White onions usually have a sharper taste than yellow onions.
- These are really crunchy, especially if you use the air fryer. The texture of the pork rinds definitely helps provide crunch. With that said, pork rinds taste like pork rinds. These will taste different than a standard onion ring that is breaded with breadcrumbs.
- You don’t need to any oil on the actual onion rings if you wish. The pork rinds are cooked in pork fat and will emit oil on their own. If you are using the air fryer, you may want to spritz the air fryer basket with oil to prevent sticking first.
Nutrition
Nutrition Data
Macros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
Tameka says
I made these today and they were so good!!! They will be a staple in my house! Easy to prepare as well I loved that part about it! Will be making again soon!
staysnatched says
I'm so glad you found them easy.
Erin says
These are fantastic! I followed the baking instructions since I wanted to cook all of them in one batch. I ate them through the week reheating them in the air fryer based on the reheat instructions for the regular onion rings and they were amazing. So crunchy and the dipping sauce was bomb! All thing I keep on hand so I will definitely be making these again.
staysnatched says
Yay! I'm so glad you enjoyed these.
Kelsee says
These were fantastic! So perfectly seasoned and delicious! Made extra to keep in freezer and cook later! Will be on repeat for sure!
staysnatched says
Awesome! I'm glad you enjoyed them.
Debbie says
I made these for dinner tonight. I bought the flour last spring and couldn’t remember why and then this recipe showed up in my email this morning. 🙂 I appreciate all of the information you put in the blog post and the video was very helpful. I’m not good at breading stuff, but these still turned out great. I did them in the oven so I could do them all at once. They were terrific, there weren’t any left. I’ll definitely be making them again! Thank you!
staysnatched says
I'm so glad to hear there weren't any left!
Julia Howell Barros says
These onion rings are SO good. As with all Brandi’s recipes, read through her detailed instructions, because she drops serious knowledge and literally explains everything. These are crispy, tasty and will make again and again.
staysnatched says
Awesome! I'm glad to hear you will make them again!
Dan says
Wow, these are really GREAT!!! We went ahead and ordered the pork rinds, keto flour and unsweetened ketchup from Amazon, well worth it. Next day delivery, so now we have plenty for several batches. We did try double egg wash, flour...egg...flour...egg...Pork Rinds. Came out very good, but not all that much different taste-wise, just a bit more crust. Probably a single egg wash is best to stay true to the keto approach. Very good outcome. These rings are ever bit as good as the regular non keto recipes for rings. Great flavor.
THANKS BRANDI!!!
staysnatched says
You're welcome! I'm glad you enjoyed these.
Lynn Rice says
So interesting to read this! And I will try soon. My husbands family members were the initial partners in King Arthur flour many years ago. It is now employee owned. I think they are keeping up with current trends. I was happy to find their new Keto flour. I purchased flock chicken chips to try. I might try to make the breading instead of pork rinds (not a fan). That will be my next experiment! Maybe because this is your real life you might try that out?
The stars are because I believe they will be epic! Lynn
Mary Smith says
Very tasty. It is hard to get the breading to stick, so I sprayed the rings with avocado oil before breading, then continued on with the recipe as written.