Keto Onion Rings
Crispy, golden keto onion rings with a crunchy almond-flour and pork-rind coating, oven-baked or air-fried to perfection. At just 4.8g net carbs per serving and ready in 35 minutes, they deliver all the satisfying crunch of the classic without the breading guilt.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
These keto onion rings bring back the crunch you've been missing, using almond flour, pork rinds, and parmesan for a golden crust that crisps up beautifully in the oven or air fryer. Perfect as a snack, appetizer, or low-carb side.
Ingredients
- 1 large yellow onion, cut into 1/2-inch rings
- 3/4 cup blanched almond flour
- 1 cup crushed pork rinds (about 2 oz)
- 1/2 cup grated parmesan cheese
- 2 large eggs
- 2 tablespoons heavy cream
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Olive oil spray, for coating
Instructions
- 1
Preheat oven to 425°F (220°C) and line a baking sheet with parchment, or preheat your air fryer to 400°F (200°C). Separate the onion slices into individual rings, keeping the larger ones for dipping.
- 2
Set up two bowls. In the first, whisk the eggs and heavy cream together. In the second, combine the almond flour, crushed pork rinds, parmesan, paprika, garlic powder, onion powder, salt, and pepper.
- 3
Dip each onion ring into the egg mixture, letting excess drip off, then press firmly into the coating mixture to fully cover. For an extra-thick crust, dip a second time into egg and coating.
- 4
Arrange the coated rings in a single layer on the baking sheet (or air fryer basket) without overlapping. Spray generously with olive oil on both sides for even browning.
- 5
Bake for 18-20 minutes, flipping halfway, until deep golden and crisp. In the air fryer, cook 10-12 minutes, flipping once. Let cool 3 minutes before serving so the crust sets.
Tips & notes
- Soak the onion rings in ice water for 10 minutes before coating to mellow their sharpness and help them stay tender inside.
- Store leftovers in an airtight container in the fridge for up to 3 days. Re-crisp in the air fryer at 375°F for 4-5 minutes; the microwave will leave them soggy.
- Serve with a keto ranch or sugar-free chipotle mayo for dipping. Most low-carb dips add fewer than 1g net carb per tablespoon.
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Frequently asked questions
- How many carbs are in keto onion rings?
- Each serving has 4.8g net carbs (7.3g total carbs minus 2.5g fiber), 268 calories, 13.5g protein, and 21g fat. This recipe makes 4 servings from one large onion.
- Can I make these onion rings in an air fryer?
- Yes. Air-fry at 400°F (200°C) for 10-12 minutes, flipping once, and spray both sides with olive oil first. The air fryer gives the crispiest results with the least added fat.
- Why are onions allowed on keto?
- Onions do contain carbs, but in small amounts they fit a keto diet. One large onion split across 4 servings keeps each portion under 5g net carbs, which is well within most daily keto limits.
