Crispy Keto Onion Rings

Here’s a Crispy Keto Onion Rings recipe that’s crunchy, golden, and totally low-carb—no breadcrumbs needed 🧅✨

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🧅 Crispy Keto Onion Rings

Ingredients

• 1 large onion, sliced into rings (separate layers)

• 2 large eggs

• 1 tbsp heavy cream or water

• 1 cup pork rind crumbs (or almond flour for milder crunch)

• ½ cup grated Parmesan cheese

• 1 tsp paprika

• ½ tsp garlic powder

• ½ tsp onion powder

• Salt & black pepper, to taste

• Oil spray (avocado or olive oil)

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Instructions

Oven Method

1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment.

2. Whisk eggs and cream in a bowl.

3. In another bowl, mix pork rind crumbs, Parmesan, and seasonings.

4. Dip onion rings into egg mixture, then coat in crumb mixture.

5. Arrange on baking sheet, lightly spray with oil.

6. Bake 15 minutes, flip, spray again, bake 10–12 minutes until golden.

Air Fryer Method (Extra Crispy 🔥)

1. Preheat air fryer to 400°F (200°C).

2. Bread onion rings as above.

3. Air fry in a single layer 6–8 minutes, flip, then 5–7 minutes more.

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Optional Keto Dipping Sauces

• Keto Ranch

• Spicy Mayo (mayo + hot sauce)

• Sugar-Free BBQ

• Chipotle Aioli

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Tips for Best Crunch

• Pat onions dry before breading

• Press coating firmly onto rings

• Don’t overcrowd the air fryer

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Approx. Macros (per serving)

• Calories: ~220

• Fat: ~16g

• Protein: ~10g

• Net Carbs: ~4–5g