Can you eat onion rings on keto?

Yes, but only if they’re made with low-carb ingredients. This keto parmesan onion rings recipe skips the flour and breadcrumbs in favor of grated parmesan and almond flour, making it completely keto-friendly.

What makes batter stick to onion rings?

In keto recipes, it’s the egg wash combined with dry, properly sliced onions. Pressing the parmesan mix firmly onto the rings and letting them rest before baking also helps it stick.

What is a keto substitute for onions?

If you're looking to cut carbs even more, you can use leeks, shallots in moderation, or even slices of daikon radish. Each gives a similar texture with fewer carbs than traditional onions.

What are the two ingredient onion crisps?

That usually refers to a simple combo of onion slices and shredded cheese baked into crispy chips. While tasty, our keto parmesan onion rings recipe brings more structure and flavor with a seasoned parmesan-almond crust.

Keto Parmesan Onion Rings Recipe – 7 Secrets for Crispy, Cheesy Perfection

Name: Keto Parmesan Onion Rings Recipe
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Cuisine: American
Ingredients: 1 large sweet onion, sliced into ½ inch rings; 1 cup finely grated parmesan cheese; ½ cup almond flour; 1 tsp garlic powder; ½ tsp smoked paprika; 1 large egg; 2 tbsp heavy cream; Salt and pepper to taste; Avocado oil spray

Description

This keto parmesan onion rings recipe is a crispy, cheesy, low-carb twist on a classic favorite—perfect for parties, snacks, or sides!

Ingredients

Scale

1 large sweet onion, sliced into ½ inch rings

1 cup finely grated parmesan cheese

½ cup almond flour

1 tsp garlic powder

½ tsp smoked paprika

1 large egg

2 tbsp heavy cream

Salt and pepper to taste

Avocado oil spray

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Instructions

1. Preheat air fryer to 375°F or oven to 400°F.

2. Slice onion into ½ inch thick rings and separate.

3. Pat dry each onion ring with paper towels.

4. In a shallow bowl, mix parmesan, almond flour, paprika, garlic powder, salt, and pepper.

5. In another bowl, whisk egg with heavy cream.

6. Dip onion rings into egg wash, then press into the parmesan mix.

7. For extra crunch, repeat coating process.

8. Arrange in air fryer or on parchment-lined baking sheet.

9. Spray lightly with avocado oil.

10. Air fry 8–10 minutes (flip halfway) or bake 15–18 minutes until golden.

11. Serve warm with keto-friendly dipping sauce.

Notes

Use sweet onions like Vidalia for best flavor.

Add crushed pork rinds to the coating for more crunch.

Freeze coated uncooked rings for future quick snacks.

Prep Time: 10 min
Cook Time: 15 min
Category: Snacks
Method: Air Fryer, Oven
Cuisine: American

Nutrition

Serving Size: 1 serving
Calories: 210
Sugar: 2g
Sodium: 320mg
Fat: 16g
Saturated Fat: 6g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 6g
Fiber: 2g
Protein: 10g
Cholesterol: 65mg