Per serving:374 calories, 32.6 g protein, 7.7 g carbohydrates, 22.3 g fat
Ingredients
2 oz pork rinds, crushed
½ cup grated Parmesan cheese
½ cup coconut flour
2 large eggs
1 Tbsp heavy whipping cream
1 medium white onion
Directions:
Preheat oven to 425 degrees F (225 degrees C).
Combine crushed pork rinds and grated Parmesan cheese in a large bowl.
Place coconut flour in another bowl, beat eggs in a separate bowl, and pour cream into a third bowl.
Line up bowls as coating stations, starting with coconut flour, then egg wash, cream, and pork rind-Parmesan mixture.
Slice onions into thick rounds and separate into rings.
Coat each ring in coconut flour, then dip in egg wash and coat in cream. Roll in pork rind-Parmesan mixture and place on a lined baking sheet.
Bake for 15 minutes or until crispy and golden brown.
Serve warm with your favorite keto-friendly dipping sauce.
Recipe tips:
Feel free to add spices and seasonings, such as garlic powder or cayenne pepper, to pork rind-parmesan mixture for added taste.
Avoid slicing onions too thin to prevent them from burning while baking.
Almond flour mixture can be used as a replacement for coconut flour if desired.
Store leftover onion rings in an airtight or freezer-safe container for later use.
Onion rings are a classic appetizer and popular side dish found on many menus. Unfortunately, they’re often deep-fried in unhealthy fats and breaded with wheat flour, which is off-limits for those following a low-carb diet.
These keto onion rings are made with crushed pork rinds and coconut flour for a crispy coating. The result is a delicious and guilt-free treat that won't kick you out of ketosis.
Why you’ll love this recipe
Whether paired with grass-fed burgers or served as a standalone meal, this low-carb onion ring recipe is indulgent without causing you to stray from your keto lifestyle.
Here are some reasons why this recipe is a must-try:
100 percent keto-approved
Pairs well with different main dishes
Easy to make with just a few ingredients
Gluten and grain-free
What’s more, this delectable recipe is fully adaptable to your preferences. Experiment with spices and seasonings for the pork rind coating or use different types of onions, such as red or Vidalia onions, which offer endless health benefits.
Research published in Phytotherapy Research found that certain phytochemicals in onions may help prevent cancer, reduce blood clotting, ease asthma symptoms, and fight infections.
"Onions are loaded with chromium, which helps regulate blood sugar levels, and vitamin C linked to strong immune system function," explains Dr. Berg. "The high antioxidant content of onions also promotes heart health and helps lower inflammation."
Watch the video below to discover ten amazing health benefits of onions.
10 Amazing Health Benefits of Onion
10 Amazing Health Benefits of Onion
The key to crispy low-carb breading
Traditional fried onion rings are coated in flour and then dipped in egg and bread crumbs. To keep this recipe keto-friendly, it combines crushed pork rinds and grated Parmesan cheese for the breading.
Pork rinds are an excellent replacement for bread crumbs as they contain zero carbs and are high in healthy fats. They also have a similar texture to traditional crumb coats when ground, making them an ideal substitute for these low-carb baked onion rings.
The grated Parmesan cheese not only adds flavor and helps bind the breading together but also provides a nice crunch when baked in the oven.
Keto-friendly dips
Low-carb onion rings are great on their own but can be even better with various keto-approved dips.
Here are a few low-carb dips and sauces that pair perfectly with keto onion rings.
Avocado ranch dip
Want to add some healthy fats to your onion rings? This avocado ranch dip is a creamy and tangy option that blends avocado, spices, fresh lime juice, and mayo for a mouthwatering flavor combination.
The best part is that it's super easy to make, and you can whip it up in no time!
Blue cheese dip
With only five ingredients, this blue cheese dip is another simple and delicious option to pair with your low-carb onion rings.
Enhance the taste of the blue cheese with mayo, sour cream, garlic powder, and Worcestershire sauce for a zesty dip that'll leave you wanting more.
Keto spicy edamame dip
Who said sauces have to be made from unhealthy ingredients?
A spicy edamame dip is a perfect example of how you can enjoy your favorite foods without breaking your keto lifestyle. With just a few ingredients, this velvety and fiery mix will add an extra kick to your onion rings.
Keto creamy avocado dip
Its bold flavors and silky texture make this avocado dip ideal for low-carb onion rings, veggie sticks, or keto crackers.
All you need are a few fresh ingredients and a food processor to whip up this tasty dip in under 15 minutes.
Keto rutabaga fries with fry sauce
Who doesn't love fries with their onion rings? This rutabaga fries recipe uses a nutritious low-carb root vegetable and aromatic spices to create a scrumptious side dish.
Combine them with a homemade fry sauce made with mayo, mustard, tomato paste, and paprika for the ultimate appetizer combo.
What to serve with keto onion rings
These extra-crispy onion rings can be served as a side dish or appetizer alongside various main courses.
Here are some ideas on what to serve with keto onion rings:
This recipe is also an excellent option for game day or potlucks, as it can be easily doubled or tripled to feed a large crowd.
Storage and reheating tips
This dish is best served fresh out of the oven, but if you have leftover onion rings, you can store them in an airtight container in the fridge for up to three days.
To reheat, place them in a preheated oven at 350 degrees F (177 degrees C) for about five to ten minutes or until crispy.
You can also freeze these yummy onion rings and reheat them in the oven for later use, which makes them ideal for meal prepping.
Key takeaways
These keto onion rings are a tasty and satisfying alternative to traditional ones that are often high in carbs and fried in unhealthy oils.
This crispy side dish can be paired with keto-approved dips or served alongside low-carb dishes, including grass-fed burgers or zucchini fries.
FAQ
1. What type of breading can I use for keto onion rings?
The ideal breading for the best keto onion rings combines ground pork rinds and shredded Parmesan cheese. This coating provides a crispy, low-carb crumb coat that’s also high in healthy fats.
2. How long does it take to make a keto onion ring recipe?
This recipe takes about 30 minutes to make from start to finish. It's a fast and easy option for satiating your cravings for fried foods while staying in ketosis.
3. How many carbs are in low-carb onion rings?
One serving of low-carb onion rings contains 7.7 grams of carbs, making it suitable for those following keto.
However, the number of carbs may vary depending on the type and amount of ingredients used, so be sure to check the nutrition label of each ingredient before cooking.
4. Can you make onion rings in the air fryer?
Yes, these homemade onion rings can be baked in an air fryer. Follow the same steps for coating the onion rings and then place them in the air fryer at 400 degrees F (205 degrees C) for 10 to 12 minutes, flipping and shaking halfway through.
