Keto Onion Rings | Cooked 3 Ways

Keto Onion Rings | Cooked 3 Ways

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Yes Keto Onion Rings are a thing! A great ‘thing” in fact! And, this recipe is a winner!

Super crispy and so damn tasty, everyone will be loving these. The best part is this is a super easy recipe that everyone can easily make.

Just because I know so many of our readers have so many kitchen gadgets and love to cook foods in different ways this recipe is very versatile. 

So if you want to make low carb onion rings in your air fryer, you can! If you want to fry them in oil, you can! And, if you are old school traditional and you want to bake them in the oven, well guess what? Yes, you can!

onion rings in bowl on wtriped wood back ground

Keto Onion Rings Ingredients

I use brown onions for this recipe. Brown onions are better suited to cooked recipes than white onions. I choose the largest onions I can find so that I get more onion rings out of each onion for this recipe. With the small centre pieces I reserve these for use in other recipes for later. 

In tis particular keto onion recipe I have gone for a crumb coating rather than a batter. It gives you a perfect crispy onion ring, and it stays on the ring when cooking too.

As for the spices I use, you can of course exchange them for any of your favourites. I like the standard mix of onion and garlic powder, but I also add chilli powder and Aleppo pepper. Aleppo pepper isn’t a spice that is available in the supermarket locally but I get mine from The Essential Ingredient.

 

How to Make Keto Onion Rings in the Air Fryer

Once you have crumbed all the onion rings. Place in a single layer in the air fryer basket. Do not over crowd them as you need to allow for air flow so the onion rings bake crispy.

Air fry at 200℃ for approximately 15 minutes, turning half way. Rings are ready when they are golden and crispy.

How to Bake Keto Onion Rings in the Oven

Once you have crumbed all the onion rings. Place in a single layer on the oven tray. Do not over crowd them so the onion rings bake crispy.

Bake at 210℃ for approximately 15-20 minutes, turning half way. Rings are ready when they are golden and crispy.

two bowls of salad with onion in a separate bowl

How to Make them in the Fryer

Once you have crumbed all the rings, fry in batches in hot oil. Remove once golden and drain on paper towel. Between batches scrape out any remaining crumbs.

Salad and fried onion rings on striped wood table

 

What to Serve with Onion Rings

Onion rings are perfect on their own, but are also great as a side for many dishes. Here are just a few of our favourites.

Mad Creations Keto Onion Rings in a bowl with a hand taking one

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Mad Creations Keto Onion Rings in brown paper on wood background

Keto Onion Rings

These Keto Onion Rings were created because Dave really wanted onion rings. So of course I had to go ahead and create at least 2 ways to cook these tasty little suckers. They are great on their own with a good dipping sauce or as a great side to a meal.
Prep Time: 2 minutes
Cook Time: 15 minutes
Total Time: 17 minutes
Course: Appetizer
Cuisine: American
Keyword: keto onion rings
Recipe Category: Low Carb
Servings: 4
Calories: 74kcal
Author: Megan

Ingredients

  • 1 large brown onion
  • 1 egg
  • 1 tbsp Franks hot sauce or Dijon mustard
  • 1/4 cup almond meal
  • 1 tbsp whey protein isolate
  • Optional: 2 tbsp parmesan cheese finely grated
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp chilli powder or paprika
  • 1/2 tsp Aleppo pepper or sumac
  • Olive oil spray

Instructions

  • Preheat oven 210℃. (recipe is suitable for air fryer or to fry in hot oil). Line 2 large baking trays with baking paper.
  • Peel onions and slice into large rings. Push out the small centres and reserve for another recipe. Separate onion rings.
  • In a medium bowl whisk together eggs and hot sauce.
  • In a separate bowl mix together remaining ingredients.
  • Coat onion rings in egg mix then dredge in crumb mixture. Place rings onto single layer on oven tray and spray with olive oil spray. Bake until crispy, approx. 15 minutes, turning at half time. Alternatively fry in hot oil.

Notes

Serve with favourite sauce or mayo.
Perfect as a burger topper or side.
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Nutrition

Serving: 1serve | Calories: 74kcal | Carbohydrates: 6g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 41mg | Sodium: 142mg | Potassium: 70mg | Fiber: 2g | Sugar: 2g | Vitamin A: 234IU | Vitamin C: 3mg | Calcium: 29mg | Iron: 1mg | Magnesium: 5mg | Net Carbs: 4g
Tried this recipe?Mention @meganellam or tag #madcreations!

Want more recipes for the keto diet? Check out our store packed full of keto cookbooks. Check out our cookbooks

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This Post Has 2 Comments

  1. 4 stars
    The method for the conventional oven is the same as the air fryer

    1. Sorry but the temperature and length of time is slightly different. The oven just need to be a little hotter.

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