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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FOR THE FULL LIST OF INGREDIENTS AND COMPREHENSIVE INSTRUCTIONS, PLEASE SEE THE RECIPE CARD AT THE END OF THIS POST. BEFORE YOU SCROLL, THERE’S IMPORTANT INFORMATION IN THIS BLOG POST.
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.
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
More Keto Low Carb Side Dishes
Click here for a complete listing of Keto Low-Carb Recipes.
Keto Low-Carb Onion Rings
- large vidalia onion peeled Mine weighed 12oz. See notes for other onions to substitute.
- 1/2 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 1/2 cup crushed pork rinds
- cooking oil spray Optional, I use olive.
Optional Dipping Sauce
- Cut the stems off both sides of the onion. Cut the onion into 1/2 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.
- 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.
- Combine all of the ingredients in a bowl and stir.
- 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.