Perfect Crispy Keto Onion Rings Recipe - Low Carb & Gluten-Free (2024)

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This is a recipe for the perfect, crispy Keto Onion Rings, a low carb version of one of the best appetizers! Easy to make, delicious to eat and crunchy like the real thing.

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Do you love onion rings as much as I do? I think most people do because they are so crunchy and flavorful. If you are eating a low carb diet this is one of those foods that you probably knocked off your diet.

I am so happy to share this recipe for low carb onion rings with you. This is another low carb appetizer that we can show you step by step how to make so that they will come out so nice and crispy and delicious. I hope you will enjoy making homemade Keto onion rings and eating them as much as we do too.

What Are Onion Rings?

Onion rings are typically slices of onion that are coated with high carb flour and sometimes spices and then deep-fried.

They are a good complement to any burger or sandwich or hot dog. They are also a good appetizer to snack on and can be eaten all by themselves.

Just like anything else that’s deep-fried is delicious, onion rings are not an exception and have to be one of my favorite foods of all-time!

Deep-frying isn’t the only way to cook them however and you can also make them baked in the oven or cooked in an air fryer.

They are crispy which makes them satisfying and fun to eat. In my opinion, the best onion rings are the ones when you use Vidalia onions, sweet onions, the name explains why they are the best onions to use! Some other onions can be very strong in flavor, a bit overpowering for onion rings in our opinion.

Are Onion Rings Low Carb/Keto?

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Normally the onion rings that we are all used to eating are not low carb/keto, mainly because of the high carb breading that makes the batter that goes on the outside of the onions. But with our recipe, now you can have onion rings and make them low carb which is great for a Keto diet.

How Many Carbs in Onion Rings?

Normally when you sit down to a plate of onion rings, they are about 300 calories and about 30 carbs for 6 rings. Of course, that’s way too many carbs for a person who is limiting them or trying to follow a Keto diet.

With Keto onion rings, depending on the exact recipe you can cut your carbs down quite a bit. The carb content drops from 30 to anywhere between 5-7 carbs.

That’s approximately 1.9 NET Carbs onion ring. That’s quite a big difference and very low carb.

Are Onions Keto-Friendly?

I am happy to say that onions are one of the acceptable vegetables on Keto, just be careful not to overdo it because they do contain some carbs. They are a good choice because they add a lot of flavor to your foods, and they help to season things up.

Not only that but, they are also low in calories and high in vitamin C and calcium and a bunch of other beneficial things. since you use also again here it wouldn’t sound good twice in a row.

So be sure to allow yourself some Keto onion rings once in a while with your favorite low carb dipping sauce, low carb ranch dressing, sour cream. Low carb ketchup…..etc, since Keto allows you approx 25-30 grams of carbs per day.

What Ingredientsto Use for Keto Onion Rings?

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Onions – This is obviously the most important ingredient. You can’t have onion rings without onions. You can use any type of onions that you want to but I prefer Vidalia or sweet onions.

Almond Flour – Low carb flour made up of 100% ground almonds.

Parmesan Cheese – This cheese added to the flour helps make the batter more crispy.

Coconut Flour – When coating things for frying using coconut flour combined with almond flour is a good combination.

Salt, Pepper, Paprika, Parsley, Garlic Powder – All these spices give your onion rings a bunch of flavor.

Do I Have to Deep-Fry Onion Rings?

There are several ways to cook your Low Carb Onion rings, you don’t necessarily have to fry them all the time, even though in my opinion they come out the best that way.

Sometimes, however, you may not want to fry them because you don’t feel like the smell of fried food in your kitchen or fried food on your clothes.

If you don’t feel like frying your Keto Onion rings you could always bake them in the oven or you could invest in buying an air fryer for your kitchen. I think it’s good to try recipes in different ways and then decide which one or ones are your favorites.

If you do choose to deep-fry onion rings, there are multiple types of oil that will work. I prefer to use light olive oil. But you can use others.

You can also bake them in the oven, which comes out pretty good too.

You can also cook them in an air fryer, and I like the idea of the air fryer because while the onion rings are cooking you can be doing something else in preparation for the dinner. And they do come out very crispy in the air fryer too which is just what we are looking for.

It takes a little longer for each batch of onion rings but you can put more in the air fryer than in the frying pan at one time so all in all, the cooking time is about the same.

Plus there is less mess on your stove, which is important if you are expecting guests for dinner. The stove is also freed up to be able to cook other things on the stove while your homemade onion rings are cooking in the air fryer or in the oven.

The important thing here is to find the way that you like best to be able to make Homemade, Low Carb Onion Rings for yourself and your family and then do it that way!

What Kind of Oil is Best for Deep Frying Them?

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When I cook Low Carb Onion Rings I like to use light olive oil but there are plenty of other options you can choose.

One of those is lard, which I’ve found works really good too. This is an old fashioned method of frying foods, which comes from the fat of pork and makes anything that’s fried in it pretty tasty.

Sometimes if I have some leftover bacon grease in my refrigerator, I add a few tablespoons to the olive oil when I make Homemade Onion Rings, or fried Zucchini or eggplant or even fried chicken. It not only gives your food extra flavor but it aids in the browning process.

If you’re looking for something that’s not an animal product you can try to fry your Low Carb Onion Rings in avocado oil. It’s a little more costly but gives a nice flavor to fried veggies such as these onion rings.

Olive Oil – Light olive oil which is for frying is a good oil to use. I wouldn’t use the extra virgin olive oil for frying because it’s too heavy for frying.

Avacado oil – It’s a good source of healthy oil and can be used for frying because it has a mild flavor that will not overpower your onion rings.

Vegetable oil – A very common oil used for frying, very inexpensive compared to the olive oil and the avocado oil.

Lard – An old fashioned source of frying food, it’s animal-based oil and very tasty. It tends to smoke if the heat is too high so in that case, don’t fry on high.

Best Onions for Onion Rings

Here are a few different types of onions out there to choose from in making different recipes. Some are better for some things than others, but these are some simple guidelines to help you when choosing the best onions.

If you are like me I use onions for so many foods so they never go to waste and I always like to have them on hand in my house and never be without.

Yellow onions – These are onions that are best for all-around cooking. Use for soups and stews, roasts and sauces.

Red onions – Likely you have noticed that these onions are good for salads and guacamole and sandwiches, primarily uncooked foods

White onions – This type of onions is good for things such as salsa and stir fry.

Sweet onions – The explanation for these is in the name. You might know them for instance as Vidalia Onions. They have a slightly sweeter taste than some onions, they are not as strong in flavor, a bit milder. You can use them both in roasted veggies and onion rings.

You can certainly use any onions that you have in your house if you decide to make onion rings, Sweet/Vidalia Onions are definitely my favorite pick for this and a lot of other recipes.

I always try to use them because they are delicious, not overpowering and they usually come pretty uniformly in size….not too big and not too small.

They can be just a little bit more expensive than regular, all-purpose onions, but they are well worth it. I also buy a few bags of them when I do see them on sale. If you store them in your refrigerator or a dark cool place in your house they will last a couple of months.

How to Make Keto Onion Rings

Now comes the fun part…..actually making your Keto Onion Rings!

In this recipe, we will show you how to cut your onions into rings, how to coat them in their yummy breading and then the different ways that you can cook them….frying, baking or air frying.

How to Cut Onion Rings

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Once you cut one onion then you will get the hang of how to cut the others.

Before cutting the onions I peel them. I then cut off anything that may be a flaw in the onion and the two ends of it. Once you do that you are ready to slice your onions.

Cut the onions into as thin or thick slices as you would like to. I think that ¼ inch slices are good, but feel free to make them to your desired size. Each slice will yield a few rings, so separate them into rings.

Make sure to put aside the small rings since they are too small to use for onion rings and you can use them for something else.

In a bowl put your almond flour, coconut flour, spices, and parmesan cheese. Blend all together until well mixed.

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Next, beat your eggs in a bowl.

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Dip the onions in egg, then the flour mixture once. Make sure the onion rings are well coated in both as this will help give you a thick batter that doesn’t fall off.

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Then repeat this step and dip each onion ring in the egg and flour mixture again. The double coating will help the breading to stay connected to your onions.

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Deep Frying

Preheat your oil to 285 degrees Fahrenheit. When it’s hot enough, gently lower your onions into the oil. It only takes about a minute to cook them on each side.

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If your oil is not deep enough you will have to flip them over and rotate them halfway through the cooking process to make sure that they cook evenly on both sides.

On the contrary, if it’s deep enough and totally covering the onion rings, then you will not have to flip them because it will cook both sides at the same time.

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Gently remove the rings and place them on a plate with paper towels to absorb the grease. Then transfer them onto a plate to serve them.

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Tips for Making the Best Low Carb Onion Rings

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Here are some tips that will help you make the best Keto Onion Rings.

  • When heating your oil to fry the onion rings, make sure that it is hot before placing the rings into it. If it’s not hot yet, it will make your onion rings soggy waiting for the oil to heat up. This is what will give you the crispiest onion rings possible.
  • When you separate the cut onion rings, put aside the tiny ones and use them for something else. They are too small for onion rings.

Getting the Batter to Stick to the Onion

The way that we get the batter to stick best to the onions is to coat them 2 times with egg and 2 times with flour mixture.

Coat them in egg, then flour, then egg again, and flour mixture again. That way the batter will really stick to the onion and won’t fall apart as much.

Also, when you are frying them make sure to handle them carefully with a fork to help keep the coating on them.

Getting the Right Temperature

The tricky thing that takes some practice is figuring out how to get the oil to the right temperature for frying your onion rings.

If the oil is too hot it will burn your onion rings and if the oil isn’t hot enough they will get soggy and take forever to cook. They won’t come out crispy and flaky, which is the best way to eat them.

In our experience, it’s good to heat up the oil ahead of time to 285 degrees F/ 140 C.

How to Make Onion Rings Crispier?

The first trick to making your onion rings crispy is once you coat them don’t let them stay around too long before frying them or baking them. They will start to get soggy.

I have found though that if I coat them and refrigerate them for about a half-hour, they get really cold before placing them in the hot oil. This will help to make the onion rings crispier and hold the breading on the onion.

Your low carb onion rings will come out crispy if you heat up the oil to the right temperature and place them in the oil after it reaches the correct temperature. This is key!

My Onion Rings Are Too Crispy

In order not to burn your onion rings the first thing you need to do is to make sure that your hot oil does not exceed 285 degrees F.

Do not leave your onion rings in the oil too long. When they start to get golden brown gently pull them out of the oil.

The same is true if you are going to bake them in the oven. When they are golden brown take them out of the oven before they get too dark.

I think the best thing to do is to test the oil by putting one onion ring in it as a test. You will know if the oil is ready because if it doesn’t start cooking right away it’s not heated up enough.

If it starts cooking too fast then turn down the oil for a minute before putting the rest of your rings in.

Different Variations of Onion Rings

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In our opinion, we have not found great results using only coconut flour to fry with because the coconut flavor is very predominant. The food ends up tasting too much like coconut instead of what you have covered in it.

Instead by using just a small amount of coconut flour, it’s a nice compliment to the almond flour.

If you have a dairy allergy and can’t eat cheese, then simply omit the cheese and double the amount of both flours in replacement of the cheese.

If you don’t have any sweet onions in the house, by all means, use whatever kind of onions that you may have. Your Homemade Onion Rings will still be good!!

Can I Make Onion Rings in the Oven?

You may be a person who doesn’t care for fried foods and may be wondering if you can make your Keto Onion Rings in the oven. No worries, cooking onion rings in the oven still makes them come out great.

Just preheat the oven to 400 degrees and bake your onion rings for about 10 minutes.

If they don’t get as crispy as you would like them to get, you could always stick them under the broiler for a minute or two. Just be careful not to burn them but broil them just enough to crisp them a bit more.

Making Onion Rings in the Air Fryer

When you use an air fryer to make your Keto Onion Rings they come out excellent this way. They are quick, without any mess and they come out crispy which is what we are looking for.

It has 2 racks in it and so, therefore, holds a decent amount of onion rings too which is good. They only take about 15 minutes in an air fryer to crisp up, and while they are cooking you can feel free to work on something else in your kitchen that needs preparing.

Other Diets This Recipe is Good for

Gluten-free – This is a good treat for a person on a gluten-free diet.

Vegetarian – If you can eat cheese as a vegetarian then you can certainly eat these yummy onion rings.

What to Serve with Onion Rings?

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Eating these onion rings is such a great low carb treat, so now for the fun part, figuring out what to serve with them.

Some of everyone’s favorites are hamburgers and hot dogs. What more can I say, those are great choices and as far as I am concerned, Keto onion rings make a great side dish for any meal!!

Onions go well with steak too so obviously onion rings would be fantastic with a steak dinner. Onion rings also go well with roast beef or baked ham. Basically, anything that you would eat onions with, feel free to have onion rings with it instead.

Can I Make Keto Onion Rings Ahead?

When you are ready to make your keto onion rings, a word of caution…..It’s not advisable to coat them with the flour mixture too far in advance before you are ready to fry them or they could become soggy. So it’s better to coat them and cook them right away.

I have actually found that putting them in the refrigerator for a half-hour or so actually works out good because they are really cold going into the oven or the frying pan and it helps the breading to adhere to the onion better.

How to Store Onion Rings

If you have any leftover onion rings you don’t have to throw them out. You can store leftover onion rings in the refrigerator for a few days if kept in an airtight container.

This process will allow you to be able to eat your delicious Low Carb Onion Rings another day. In my opinion, it’s always great to be able to reap the benefit the next day of your hard work cooking the day before!!

How to Reheat Onion Rings

It’s so easy to reheat your leftover Homemade Onion Rings….. The best way to reheat them is to take them out of the refrigerator and place them on a baking tray or aluminum foil and bake for about 10 minutes on 350-375 degrees. When they start to crisp up, remove them from the oven and serve.

You could also place them in the same baking tray and broil them for about 5 minutes until they are heated up and sizzling.

You may be wondering if you could heat them in the microwave because you don’t have the time to do it in the oven or you don’t have access to an oven. Maybe you’re at work or running out your door and you need to heat them quickly.

You can use the microwave, and it will only take about a minute, but they will not be crispy, so that’s entirely up to you.

Can You Freeze Onion Rings?

You may have leftover onion rings but you don’t want to eat them in the next couple of days. In that case, place them spread out and flat on a tray and stick it in the freezer for about 3 hours or so.

When they have hardened up, then transfer them to a Ziploc bag and stick them back in the freezer.

They will keep in the freezer for a few months if wrapped properly. I like to double bag them to have an extra barrier against freezer burn.

You may also freeze them breaded and uncooked. Use the same process of laying them on a tray and freeze them for a few hours. Once they are frozen enough then just transfer them to a Ziploc freezer bag to protect them.

This is a way that you can have your low carb onion rings already prepared ahead of time so that when you feel like eating them all you have to do is pop them out of the freezer and cook them up, the same way that you would do if you were to buy frozen onion rings in the store and cook them.

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More Keto Appetizer Recipes

If you’re in the mood for some other Low Carb Appetizers then try our:

  • Broccoli Cheddar Soup
  • Best Buffalo Chicken Dip
  • Low Carb Mozzarella Sticks
  • Spinach Artichoke Dip

They all are Keto-friendly and low carb, and will be a hit at your next party!


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Crispy Keto Onion Rings Recipe

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  • Author: Leigh Oskwarek
  • Total Time: 25 minutes
  • Yield: 30 Onion Rings (1 Per Serving) 1x
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These Keto Onion Rings are one of my favorite low carb recipes to share with you because who doesn’t love onion rings? They are easy to make and delicious to eat, crispy and very flavorful.

They can be cooked in various ways in which you can try and see which way that you like the best.



  • 2 large sweet Onions
  • 3 Eggs
  • ¾ cup Almond Flour
  • ¾ cup Parmesan Cheese
  • 3 Tbsp Coconut Flour
  • ½ tsp Salt
  • ½ tsp Pepper
  • 1 tsp dried Parsley
  • ½ tsp Paprika
  • Light Olive Oil


  1. Slice your onions to your desired thickness and then separate the rings. Put the small pieces aside to use in another recipe. They will cook more evenly if all the onions are close to being the same size.
  2. In a bowl beat your eggs.
  3. In another bowl mix your flours, cheese, and spices.
  4. Coat your onions in egg, then in flour, then in the egg a 2nd time and in your flour mixture a 2nd time. This will assure the flour to hold onto the onions better while cooking.
  5. First heat up the oil and place one onion ring in the oil to test it out before cooking the rest. This will assure that the oil is hot enough to crisp your onions but not too hot to burn them.
  6. Fry in your oil at 285 degrees, for only about 1 minute on each side.
  7. Gently remove the rings from the oil and drain on paper towels.
  8. Serve.


  • When you slice your onions, make them about ¼ inch in thickness.
  • Put aside the small rings and use the medium and large rings. Use the small ones for something else that you may be making that day or the next day, so they will not go to waste.
  • You could either put your spices in the beaten egg or in the flour, whichever you prefer. I have done it both ways.
  • When you cut an onion try to do it in as evenly as possible to get the most uniform in size slices out of your onion. In other words, try not to cut it and end up with some paper-thin slices and some real thick slices or they won’t cook evenly.
  • When you are frying your Keto Onion Rings place them in the oil when the oil has reached the proper temperature. That way they will cook evenly and be crispy too. The last thing you want is to have soggy onion rings or burnt onion rings.
  • If you are not opposed to using animal fat, sometimes I add a couple of tablespoons of bacon grease to my olive oil to make my onion rings a little crispier.
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Category: Appetizers
  • Method: Frying
  • Cuisine: American
Perfect Crispy Keto Onion Rings Recipe - Low Carb & Gluten-Free (2024)
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