Who knew?! You can enjoy onion rings – even on a keto diet.
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So, you can’t indulge in a huge serving of any type of onion ring and still consider yourself to be sticking to your keto diet. BUT! You can enjoy a reasonable serving of these healthy keto onion rings while remaining keto-adherent.
Texture matters. These onion rings need to be embraced with a crunch. The important aspect is to get them crispy but light on the outside while caramelizing the onions to soft sweetness inside.
You’re going to love that you can feel like you’re cheating the keto system! To ease your guilt, confess to your friends that it’s keto.
A few tasty dip recipes to go with your keto rings include Easy Keto BBQ Sauce, and Buffalo Sauce, as well as Low-Carb Sugar-Free Keto Cranberry Sauce. What?! Yes. Don’t knock it, until you’ve tried it.
Are Keto Onion Rings Healthy?
These are a healthier snack option, since they’re baked, not fried. The use of almond flour instead of regular wheat flour, adds protein but not carbs, and it’s gluten-free, so that’s all a win. Simply use dairy-free cream and cheese if you need them to be free from dairy. The healthfulness of any diet or recipe is subjective, so please do your research and consult your doctor with any health concerns.
Does it matter what kind of onion You use for keto onion rings?
The recipe calls for yellow onions, as they are large and sweet. They’re a good bet. Sweet onions are also ideal, but their sugar content might be a bit higher, so now you’re changing the finished product for your keto diet. If you’re really just using the almond flour so you can make these gluten-free, by all means, use a sweet onion, if you’re not concerned with a slightly higher sugar content.
And did you know? Vidalia onions are from Vidalia County in Georgia? The soil there apparently is extremely low in sulfur, so the onions grown there are sweet! Yes, use Vidalias for your rings, if you’d like.
White onions are just a little too crunchy to be ideal for onion rings. And red onions are really best eaten raw—I wouldn’t attempt to make onion rings with them.
INGREDIENTS
- 1 large yellow onion, sliced into 1/2-inch thick rings
- 1 cup almond flour
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2 large eggs
- 2 tablespoons heavy cream
INSTRUCTIONS
Prep
Ready baking sheet, mix dry ingredients.
Coat
Dip onion rings in egg mixture, then in almond flour mixture.
Bake
Bake until crispy and golden.
Devour!
FAQs & Tips
These are best consumed the day of creation, but there are other options. After baking, they can be frozen on a sheet pan. This helps to keep them from sticking together. Once frozen, they can go into a freezer-safe bag for longer-term storage, up to 3 months. They can also be refrigerated in an airtight container for up to 3 days. To reheat, place on a pan and into a preheated 400° F oven for about 5 minutes. You want a hot oven, to crisp them up again. A preheated air fryer at 400°F for about a minute and a half will work, too.
The Parmesan combined with the garlic powder gives you that restaurant-quality factor. You can substitute with vegan Parmesan or nutritional yeast to give a cheesy, nutty flavor. You can always add a dash of red pepper, cayenne or extra ground black pepper. A bit of poultry seasoning will be a welcome addition, too.
Yes! The important consideration for air fryers is that you can’t make your batter too wet. With only 2 tablespoons of cream, this is a good recipe for air frying. Preheating the air fryer makes a world of difference, too. Get it up to 400° and fry for about 7-11 minutes. It really depends on knowing your air fryer well. Remember, air fryers always work best when the food is not crowded.
Serving Suggestions
Served with spicy mayo is how nature intended it, I’m sure! A juicy burger, onion rings, and a shake—what can be more American? And not the Standard American Diet (SAD) but thoughtful choices such as Thai Veggie Burger and Peanut Butter Keto Smoothie with Almond Milk.
Keto Onion Rings
Ingredients
- 1 large yellow onion sliced into 1/2-inch thick rings
- 1 cup almond flour
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 2 large eggs
- 2 tablespoons heavy cream
Instructions
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Preheat your oven to 400°F and line a baking sheet with parchment paper.
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In a shallow dish, combine almond flour, grated Parmesan, garlic powder, paprika, salt, and pepper.
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In another shallow dish, whisk together eggs and heavy cream.
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Dip each onion ring into the egg mixture, then dredge in the almond flour mixture, ensuring it’s fully coated.
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Place the coated onion rings on the prepared baking sheet and repeat until all are coated.
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Bake in the preheated oven for 15 minutes or until golden brown and crispy, flipping halfway through.
Nutrition
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