Crispy, Crunchy, and Totally Low-Carb
These keto fried onion rings are everything you want in a classic appetizer — golden, savory, and satisfying — without the carbs. Coated in a flavorful mix of almond flour, parmesan, and whey protein isolate (the secret ingredient for crunch), these onion rings can be baked or deep-fried for perfect results.
Quick Description
Keto Fried Onion Rings are low-carb, gluten-free, and incredibly crispy. Made with almond flour, parmesan, and whey protein isolate, they’re ideal as a side dish, party snack, or even a crunchy burger topping. Choose between baking or deep-frying for your desired finish.
Servings & Timing
Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients
For the Onion Rings
- 1 large sweet onion, cut into rings
- 1 cup almond flour
- 1 cup grated parmesan cheese
- 1 tablespoon baking powder
- 1 teaspoon smoked paprika
- Salt and black pepper, to taste
- 2 large eggs, beaten
- 1 tablespoon heavy cream
- Cooking spray (for baking)
- Optional: ¼ cup whey protein isolate (for extra crispiness, see notes)
Instructions
Step 1: Prepare the Coating Mixture
In a medium bowl, combine almond flour, grated parmesan cheese, baking powder, smoked paprika, salt, and pepper. Add whey protein isolate, if using, for extra crunch.
Step 2: Prepare the Egg Wash
In a separate bowl, whisk the eggs with heavy cream until well combined.
Step 3: Coat the Onion Rings
Dip each onion ring into the egg mixture, then coat thoroughly in the almond flour mixture. Use a fork or tongs to press the coating onto the ring.
Place coated rings on a parchment-lined baking sheet. Repeat until all onion rings are coated.
Cooking Options
Oven-Baked Method
- Preheat oven to 400°F (200°C).
- Arrange onion rings in a single layer on the baking sheet.
- Spray the tops with cooking spray.
- Bake for 10 minutes, flip, re-spray, and bake for another 8–10 minutes until golden and crispy.
Deep-Fried Method
- Heat ½ cup oil in a large skillet over medium heat.
- Once hot, add a few onion rings at a time, leaving space between them.
- Fry for 2–3 minutes per side, or until golden brown and crunchy.
- Remove and place on a paper towel–lined plate to drain excess oil.
Serving Suggestions
- Serve with keto-friendly dips like spicy mayo, ranch, or sugar-free ketchup
- Use as a crispy topping for burgers or salads
- Pair with grilled meats or keto sandwiches
Tips for Success
- Whey protein isolate adds crispiness — ideal for frying or air frying
- Keep onion rings in a single layer for even cooking
- Pat onion slices dry before coating to help breading stick
- For air frying: cook at 375°F for 8–10 minutes, flipping halfway
Health Benefits
- Low in carbs and gluten-free
- High in healthy fats and protein
- Satisfies crunchy snack cravings on a keto diet
- No grain-based flours or breadcrumbs
Dietary Information
- Keto-Friendly
- Low-Carb
- Gluten-Free
- Grain-Free
- High-Protein (with whey isolate)
Storage & Reheating
- Refrigerate: Store in an airtight container for up to 3 days
- Reheat: Warm in the oven or air fryer to re-crisp (avoid microwave)
- Freeze: Flash freeze raw coated rings on a tray, then store in freezer bags up to 1 month
Frequently Asked Questions
What does the whey protein isolate do?
It creates a crunchy texture similar to panko crumbs without carbs. Great for frying.
Can I skip the parmesan cheese?
Yes, but it adds flavor and helps with crispiness. Replace with more almond flour if needed.
Can I make these dairy-free?
Yes. Use dairy-free parmesan alternatives and replace heavy cream with almond or coconut milk.
Why You’ll Love This Recipe
- Perfectly crispy, just like restaurant onion rings
- Keto-friendly and grain-free
- Great for parties, snacking, or topping burgers
- Customizable with different spices or cheeses
- Easy to bake or fry based on your preference
Final Thought
These Keto Fried Onion Rings are crispy, flavorful, and completely satisfying without the carbs. Whether baked or fried, they make a crowd-pleasing side dish or appetizer you’ll want to keep on repeat.
