Indulge in These Guilt-Free Keto Onion Rings Without Any Regret
How Do You Make Keto Onion Rings?
👩🍳 To prepare keto onion rings, you will only need onions, low-carb flour, keto bread crumbs, eggs, and seasonings. Dip onion slices into the flour, egg mixture, and bread crumbs, and then either fry or bake them.
If you’re following a keto diet, you may think that you need to give up some of your favorite comfort foods, such as onion rings. But don’t worry, because we have an excellent solution for you. This crispy and delightful keto onion rings recipe that you can experiment with today!
These onion rings make for the ultimate guilt-free snack. Crispy outside and tender inside, they even have the same great taste as traditional rings but without the added carbs and unhealthy ingredients. Best of all, they’re simple to make at home with just a few basic ingredients.
This recipe uses almond flour and pork rinds instead of traditional flour and bread crumbs, which makes it keto-friendly and gluten-free. We also use a special blend of spices to give them a delicious flavor that’s sure to satisfy your taste buds.
Whether you’re looking for a tasty snack to enjoy on a lazy afternoon or a fun appetizer to serve at your next party, the best keto onion rings are the perfect choice. So why not give them a try today and see for yourself just how delicious they can be?
Table of Contents
- Are Onion Rings Keto?
- Keto Onion Rings Recipe
- How to Serve Keto Onion Rings
- Keto Onion Rings Recipe Tips
- How to Store and Reheat Keto Onion Rings
- Keto Onion Rings FAQs
- Final Words
Are Onion Rings Keto?
Onion rings that are typically served in restaurants and sold commercially are not suitable for a keto diet. This is because the onions are usually coated in a batter made with high-carb bread crumbs. One serving of 10 small rings contains around 15 grams of net carbs.
Fortunately, you don’t have to completely stop eating onion rings just because you’re on keto. You can try making your own low-carb onion rings using almond flour, pork rinds, and eggs. By using this recipe, you can still enjoy the taste of fried onion rings while sticking to your ketogenic diet.
This recipe shows how to make crispy, delicious onion rings that are low in carbs and require only a few ingredients. By using keto bread crumbs instead of traditional bread crumbs, you can enjoy the same great taste while sticking to your diet.
The rings have a satisfying crunch on the outside and a pleasant onion flavor in the center, making them a great alternative to fast-food onion rings.
Keto Onion Rings Recipe
To make keto-friendly onion rings, you’ll need onions as the main ingredient. You can use any type of onion, but Vidalia or sweet onions are popular choices.
When selecting onions for different recipes, there are several types to choose from. Although some varieties are better suited for certain dishes than others, these basic guidelines can assist you in making the best selection.
- Yellow onions are suitable for a variety of cooking purposes such as soups, stews, roasts, and sauces.
- You may have already noticed that red onions are well-suited for salads, guacamole, and sandwiches. They work best in uncooked dishes.
- White onions are a suitable choice for making salsa and stir fry.
- Sweet onions are named so because of their mild and slightly sweeter taste compared to other varieties of onions. Vidalia Onions are a popular type of sweet onion. They are suitable for use in dishes like roasted vegetables and onion rings.
Here are the other ingredients you need:
Almond Flour or Coconut Flour: For coating items before frying, you can use either coconut flour or almond flour.
Eggs: Eggs are used to coat food with ingredients such as crumbs and flour. This is because eggs assist in making these ingredients stick, while also creating a browned appearance when they are cooked.
Pork Rinds: Including pork rinds as a staple ingredient in your keto diet is highly recommended. These crunchy snacks have zero carbs and can be used as an excellent substitute for traditional bread crumbs. When crushed up, pork rinds mimic the texture of bread crumbs and can be used to make your onion rings crispy.
Salt, Pepper, Parmesan Cheese, Paprika Powder, Parsley, Garlic Powder: Use any of these spices and flavorings to enhance the flavors of your onion rings.
Ingredients
You can quickly and easily make this delicious recipe with only 10 minutes of preparation and 15-20 minutes of cooking time. If you’re cooking for a big group, feel free to increase the recipe amounts accordingly!
- 2 large Onions
- 2 Eggs
- 1/2 cup Almond flour
- 1/2 cup Pork rinds crumbs
- Salt and Pepper to taste
Instructions
To prepare the onions, first, peel them. Then, cut the onions into slices that are around 1/2 inch in thickness. In a separate bowl, combine almond flour and season with salt and pepper.
Add the keto bread crumbs to a separate bowl. Optionally, you may combine grated parmesan cheese with pork rinds. Next, whisk together the eggs in a separate third bowl.
First, dip the onion ring in the beaten eggs. Then, coat it with the flour. Dip it again in the egg mixture before finally coating it with breadcrumbs. Shake off any excess coating.
Repeat this process until all of the onions have been fully coated with the flour and breadcrumb mixtures.
Now, to cook your onion rings, you can either pan-fry, air-fry or bake them.
How to Pan-Fry Onion Rings
Pour half an inch of olive oil or avocado oil into a deep pot or saucepan. Wait until the oil temperature reaches at least 350F before beginning to fry the onion rings.
To cook the onion rings, put 4-5 pieces in hot oil and fry for 2-3 minutes. Flip them over and let them cook until they turn golden brown.
After, place the cooked onion rings on a paper towel-lined plate.
How to Air-Fry Onion Rings
You can only put half of the onion rings in the basket, arranging them in a single layer. Then, insert the basket into the air fryer.
Bake the onion rings for 16 minutes or until they turn golden. Remove the first batch, then cook the next batch of onion rings in the air fryer for another 16 minutes.
How to Bake Onion Rings
To prepare, spread out a sheet of parchment paper on a baking tray and apply a light coat of cooking spray. Arrange the battered onions in one layer on the tray and cook in the oven at 200C/400F for 20 minutes. Remember to flip the onions halfway through the cooking time.
To make your onion rings even crispier, broil them for an additional 5 minutes before serving. Don’t forget to serve them with your favorite condiments and enjoy!
Nutrition
This healthy and delicious onion ring recipe makes about eight servings with the following nutritional content:
- Calories: 125kcal
- Total Carbs: 5 grams
- Fiber: 3 grams
- Fat: 12 grams
- Protein: 3 grams
- Net Carbs: 2 grams
How to Serve Keto Onion Rings
You can pair these low-carb onion rings with your favorite low-carb dipping sauce such as ranch dressing, sugar-free BBQ sauce, ketchup, or mayonnaise.
Here are some main dish suggestions to go with your air fryer onion rings: roasted chicken legs, grilled steak, roasted veggies, and keto cheeseburger.
You can use this easy keto recipe to make tasty onion rings that go well with any side dish or snack. Give it a try!
Keto Onion Rings Recipe Tips
To ensure the batter sticks properly and prevents burning, it is recommended to cut onions into slices that are at least 1/2 inch thick. Thinly sliced onions are not ideal for this.
To make sure the onions cook evenly, it’s important to shake off any excess flour before dipping them in the egg wash. This will also help create a sturdy batter.
To reduce the strong onion flavor, you can soak the sliced onions in cold water for 10 minutes before dipping them in the batter and frying.
How to Store and Reheat Keto Onion Rings
For best results and to prevent the onion rings from getting soggy, it’s not recommended to make them ahead. Prepare and coat your onion rings ahead if you like, but it’s best to fry or bake them right before serving.
To store leftover onion rings, place them in a covered container and they will stay fresh for up to 3 days in the refrigerator.
If you want to freeze onion rings, simply put the cooked ones in a shallow container and keep them in the freezer for no more than 2 months. When you’re ready to eat them, just reheat them in the oven at 200C/400F for 5-6 minutes. Avoid using the microwave to reheat.
Keto Onion Rings FAQs
Are Onions OK on a Keto Diet?
Onions are permitted on a keto diet, but it’s crucial not to consume them excessively since they contain some carbs. Using onions in your meals is beneficial because they add plenty of taste and assist in seasoning your food.
Can You Air-Fry Onion Rings Instead of Deep Frying Them?
Air-frying onion rings is a healthier alternative to deep frying. However, avoid using excess oil as it can make the coating soggy. Also, onion rings tend to cook quickly, so don’t forget to keep an eye on them while air-frying.
How Many Carbs are in Keto Onion Rings?
The keto onion rings contain only 2 grams of net carbs per serving, which is significantly less than the 15-25 grams typically found in traditional onion rings. To reduce carb intake, it’s recommended to switch from deep-frying to air-frying or oven-roasting.
Final Words
If you’re following a keto or low-carb diet but still want a tasty snack, check out this recipe for Keto Onion Rings. They’re gluten-free and low in carbs, making them a great option for satisfying your craving without ruining your dietary goals.
You can make crispy and delicious onion rings using simple ingredients and easy steps. These keto onion rings are perfect as a quick snack or an appetizer for a party and will be loved by everyone.
In addition, you can customize this recipe by adjusting the seasonings and spices to your liking. You can also try out various dipping sauces to add more variety to your snacks.
If you’re interested in a delicious and healthy snack, you should definitely try making the Keto Onion Ring recipe. It won’t hinder your dietary goals, and it’s definitely worth giving it a shot. Consider adding this recipe to your list of go-to snacks for an enjoyable and healthy treat.