There’s something so satisfying about biting into a golden, crispy onion ring, right? That crunch followed by the sweet and savory burst of onion is just unbeatable. But if you’re living the low-carb or keto life, traditional onion rings usually come with a big side of regret thanks to their heavy breading. That’s where these Crispy Keto Onion Rings come in—they deliver all the texture and flavor you love, without the carb overload.
I still remember the first time I tried making a keto version at home. I was a little skeptical—would they actually crisp up without breadcrumbs? Would almond flour be enough to get that satisfying crunch? Spoiler alert: not only did they turn out incredibly delicious, but I actually preferred them over the regular kind. The almond flour and Parmesan cheese combo brings such a rich flavor, and the spices give them that little something extra. Whether you’re hosting a game night, looking for a side dish, or just craving a salty, savory snack, this recipe is one to keep in your rotation.
Let’s get right into it so you can enjoy these crispy bites as soon as possible!
Ingredients You’ll Need:
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2 large onions, cut into ½-inch thick rings
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2 large eggs
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1 cup almond flour
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1 cup grated Parmesan cheese
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1 teaspoon garlic powder
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1 teaspoon paprika
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½ teaspoon salt
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½ teaspoon black pepper
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Olive oil spray or avocado oil spray
STEP 1: Prep Your Oven and Baking Sheet
Start by preheating your oven to 400°F. This temp is perfect for getting that golden, crispy finish without over-drying the onions. Line a baking sheet with parchment paper so cleanup is a breeze, and nothing sticks.
Tip: If you want extra crunch, you can place a wire rack on top of the baking sheet. It allows for better air circulation and helps the onion rings crisp up even more evenly.
STEP 2: Slice and Separate the Onions
Take your onions and cut them into thick slices, about ½ inch is ideal. Once sliced, gently separate them into individual rings. Don’t worry if some break—that just means more crispy bits to snack on!
Pro Tip: Try using sweet onions like Vidalia for a slightly milder, sweeter bite that pairs so well with the cheesy coating.
STEP 3: Whisk the Eggs
Crack the eggs into a medium bowl and whisk them until smooth. This is your “glue” layer—it helps the almond flour mixture stick to the onions.
Make-Ahead Option: You can whisk your eggs in advance and store them covered in the fridge if you’re prepping these a few hours ahead of time.
STEP 4: Make the Crispy Coating
In a separate shallow bowl, combine your almond flour, grated Parmesan, garlic powder, paprika, salt, and black pepper. Give it a good stir so everything is evenly mixed.
This is where the magic happens. The Parmesan melts slightly in the oven and forms that signature golden crunch. Combined with the almond flour, it creates a coating that’s flavorful, crisp, and totally keto-approved.
STEP 5: Dip and Coat Each Onion Ring
Now for the fun part! Take one onion ring at a time and dip it into the egg wash, making sure it’s fully coated. Then, dredge it in the almond flour mixture. Press gently to help the coating stick.
If you want to go the extra mile, you can double-dip: after coating once, dip it back into the egg and then into the flour mix again. This gives an even thicker, crunchier layer.
Once coated, place the onion rings in a single layer on your parchment-lined baking sheet.
Don’t Overcrowd: Make sure there’s space between each ring. If they’re too close together, they might steam instead of crisp up.
How to Bake (or Air Fry) the Crispiest Keto Onion Rings
Alright, now that your onion rings are all coated and ready to go, it’s time to crisp them up! Whether you’re baking them in the oven or popping them into an air fryer, this next part is where everything comes together. And let me tell you—once you pull these out all golden and crunchy, it’s going to be hard not to eat half the batch before they even hit the table.
In this part, we’ll finish baking, talk air fryer options, and go over a few helpful tips and dipping sauce ideas to elevate your keto onion ring game.
STEP 6: Lightly Spray and Bake
Once your coated onion rings are arranged on the baking sheet, go ahead and give them a light spray with olive oil or avocado oil. This step is key to getting that golden brown crunch without deep frying.
Then bake at 400°F for 18 to 20 minutes, flipping the onion rings about halfway through. Keep a close eye during the last few minutes—some ovens run hot and you don’t want them to over-brown.
Why the Spray Matters: Spraying a bit of oil helps the almond flour and Parmesan crisp up beautifully. It’s just enough to help with browning, without making them greasy.
Optional: Air Fryer Method
If you have an air fryer, you’re in luck! This recipe works wonderfully in it, and honestly, the results might be even better than baking.
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Preheat the air fryer to 375°F.
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Arrange the coated onion rings in a single layer in the basket (you may need to cook in batches).
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Spray lightly with oil and cook for 10 to 12 minutes, flipping halfway through.
You’ll get that perfect crunch with minimal oil and super quick cooking time. It’s a game-changer.
Tips for Extra Crispy Onion Rings
If you’re anything like me, you want your onion rings crispy crispy—not soggy or soft. Here are a few tips I’ve learned after making these more times than I can count:
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Double-coat for extra crunch: As mentioned earlier, dip the onion rings in egg and almond flour mix twice. It adds an extra-thick layer that gets ultra crispy.
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Use fine almond flour: Avoid almond meal—it’s coarser and won’t adhere as well. Blanched almond flour works best for a smooth coating.
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Cool on a wire rack: After baking or air frying, let the onion rings sit on a wire rack for a few minutes. This prevents them from steaming and softening on the bottom.
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Don’t skip the Parmesan: Not only does it help with crispiness, but it adds a salty, nutty flavor that pairs beautifully with the onions.
Delicious Keto-Friendly Dipping Sauce Ideas
Sure, you can eat them straight, but what’s an onion ring without a good dip? Here are a few of my favorite keto-friendly dipping sauces that really make these shine:
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Spicy Mayo: Mix avocado mayo with a dash of hot sauce or sriracha.
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Ranch Dip: Go for a sugar-free ranch or make your own with sour cream, garlic, and herbs.
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Sugar-Free Ketchup: Several brands now offer keto-approved ketchups that taste just like the real thing.
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Garlic Aioli: Just mayo, minced garlic, and a little lemon juice—simple and so good.
Storing and Reheating Tips
These onion rings are definitely best fresh, but if you’ve got leftovers (or made a double batch—smart move), here’s how to keep them crispy:
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Store: Let them cool completely and store in an airtight container in the fridge for up to 3 days.
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Reheat: Use the oven or air fryer to bring back that crunch. I like to pop them in at 375°F for 5-6 minutes in the air fryer, or about 10 minutes in the oven.
Microwaving isn’t recommended—they’ll lose that signature crispiness.
Keto Onion Rings FAQs: Everything You Need to Know
By now, you’re probably just about ready to dig into a batch of these crispy keto onion rings. But before you do, let’s go over some of the most common questions readers have about this recipe. Whether you’re new to low-carb cooking or just looking for a few pro tips, this FAQ section is here to help you get the best results every time.
FAQ
1. Can I use coconut flour instead of almond flour?
Technically yes, but I wouldn’t recommend it for this particular recipe. Coconut flour is much more absorbent than almond flour, which can make the coating too dry or thick. If you do try it, reduce the amount significantly and expect a different texture.
2. What kind of onion works best for onion rings?
Sweet onions like Vidalia or Walla Walla are ideal because they offer a mild, sweet flavor that balances well with the savory coating. Yellow onions are a good backup, but avoid red onions as they can become bitter when cooked.
3. How do I make these dairy-free?
You can omit the Parmesan cheese and increase the almond flour slightly, but know that you’ll lose some of that crispiness and flavor. A dairy-free nutritional yeast blend might help, though it won’t be quite the same.
4. Can I freeze keto onion rings?
Freezing after baking is possible, but not ideal. They tend to lose their crisp texture. If you want to freeze them, do so before baking. Arrange the coated rings on a tray, freeze until solid, then transfer to a zip-top bag. Bake directly from frozen, adding a few extra minutes to the cook time.
5. What’s the best way to keep them crispy after baking?
Let them cool slightly on a wire rack—not a plate or paper towel—so air can circulate and keep them from steaming. Reheating in an air fryer or hot oven also helps revive that crunch.
6. Can I make these without eggs?
If you need an egg-free option, try using heavy cream or unsweetened almond milk as a binder. The coating might not stick quite as well, but it can work in a pinch.
7. Are these keto onion rings gluten-free?
Yes! This recipe is completely gluten-free since it uses almond flour instead of traditional wheat-based breadcrumbs. Just double-check your Parmesan cheese to ensure it doesn’t contain any hidden starches.
Final Thoughts: Why These Keto Onion Rings Are Worth Making
These crispy keto onion rings have quickly become a go-to in my kitchen, especially when I’m craving something crunchy and satisfying but still want to keep things low-carb. They’re simple enough for a weeknight snack, but tasty enough to serve at a party or as a fun side with burgers or grilled chicken.
The almond flour and Parmesan combo gives you that rich, nutty flavor with a crisp texture that rivals any restaurant version—and the best part? They’re keto-friendly, gluten-free, and oven-baked (or air-fried!) for a healthier twist.
Whether you’re fully committed to the keto lifestyle or just looking for a smarter way to enjoy comfort food, this recipe delivers. Don’t forget to play around with the seasonings or dipping sauces to make them your own!
PrintCrispy Keto Onion Rings
Crispy keto onion rings are a low-carb twist on a classic comfort food snack. Made with almond flour and Parmesan instead of traditional breadcrumbs, they have a crunchy golden coating with a tender, sweet onion inside. These onion rings are perfect for anyone following a keto lifestyle, offering all the flavor and crispiness without the extra carbs. They make a fantastic appetizer, side dish, or game-day snack.
Ingredients
2 large onions, cut into ½-inch thick rings
2 large eggs
1 cup almond flour
1 cup grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon paprika
½ teaspoon salt
½ teaspoon black pepper
Olive oil spray or avocado oil spray
Instructions
Preheat the oven to 400°F and line a baking sheet with parchment paper.
Separate the onions into rings. In one bowl, whisk the eggs until smooth.
In another bowl, mix almond flour, Parmesan, garlic powder, paprika, salt, and black pepper.
Dip each onion ring first into the egg wash, then coat with the almond flour mixture. Press gently so the coating sticks well.
Arrange the coated onion rings in a single layer on the prepared baking sheet. Spray lightly with olive or avocado oil.
Bake for 18 to 20 minutes, flipping halfway through, until golden brown and crispy.
Serve hot with your favorite keto-friendly dipping sauce.
Notes
For extra crunch, you can double-coat the onion rings by repeating the egg and flour mixture dip. An air fryer also works wonderfully for this recipe, giving maximum crispiness with less oil—cook at 375°F for about 10 to 12 minutes, flipping halfway. Store leftovers in the refrigerator and reheat in the oven or air fryer to maintain crispiness. These onion rings are best enjoyed fresh, paired with ranch, sugar-free ketchup, or a spicy mayo dip.
