Low Carb Onion Rings

I’ve really been missing onion rings since I went low carb.  Which is weird because it’s not like I ate them a lot before.  I guess, like anything, it’s the knowing I can’t have them that makes me want them more!  I prefer beer battered onion rings, which these are not.  But as a low carb substitute, they did have everything I look for in an onion ring.  Crunchy and savory on the outside, and sweet and soft on the inside.  Mission accomplished!  These are super easy to make.  My only tip would be to cut them thicker than I did.  My breading to onion ratio was a little heavier than I would have liked.  Next time I’ll cut them about 1/2 – 3/4 of an inch thick.

Serves 4


1 large onion
1 egg
2 Tbl coconut flour
2 Tbl grated parmesan cheese
1/8 tsp garlic powder
1/4 tsp parsley flakes
1/8 tsp cayenne pepper
salt to taste

1/4 cup olive oil for frying

Heat the oil in a medium saute pan.  Meanwhile, beat the egg in a shallow bowl.  Combine the coconut flour, parmesan, garlic powder, parsley flakes, cayenne and salt in a shallow bowl.  Slice up your onion to a thickness of about 1/2 – 3/4 of an inch and break up the rings until you have a big pile.  Add all of the onion rings to the beaten egg and mix thoroughly so they are well coated.  Soak the onions in the egg for at least a minute, and then in small batches dip in the coating and then into the hot oil.  Fry until golden brown and then turn with a fork or tongs to brown the other side.  Remove to a plate lined with paper towels to soak up any excess oil.  Serve with sugar free ketchup or the sauce of your choice.  Enjoy!

Approximate nutrition information per serving:  175 calories, 16g fat, 4g net carbs, 3g protein


  1. says

    I’ve spent the last 24 hours debating a Weight Watchers vs Atkins for my journey back to single digit clothes (okay- maybe not single digit, but at least get me out of the “teens”). After seeing this…Atkins wins.

    • says


      While Atkins has its merits, I’d encourage you and any one else interested in being healthier (and dropping a bit of weight) to check out marksdailyapple.com (I see a nice little link to the left on the blog list). Eating real food (including these onion rings which I absolutely have to try now!) is what it’s all about. I’d suggest looking into getting the book “It Starts With Food” by the Hartwigs too!

  2. says

    Are you kidding me? You, milady, are a national treasure. I’m am totally pulling out some killer mustard/sour cream/savory heavenly sauce recipe out of my butt for these rings. Dang. And thank you.

  3. says

    Hi Melissa,

    Those look yummy. My only question would be, did you really only use 1/4 cup oil to fry those all those onion rings, because 1/4 cup really isn’t that much. Do you mean 1/4 pot of oil?

    • says

      Hey Doris! For the sake of the recipe and calculating nutrition info I did only use the 1/4 cup and it worked fine. It depends on the size of your pan (I used a relatively small one) and you’ll have to flip them to get them golden on both sides. It will be easier to use more oil and I doubt it would add calories because the rings would only absorb so much. In fact I had oil left in the pan even after using 1/4 cup for mine. So use whatever works best for you!

    • says

      Thanks, Melissa! I saw on another blog a different foodie use 1/4 cup to fry cauliflower florets and it just dumbfounded me as I remembered you also used a 1/4 cup. Okay, I’ll use a small pan. Though coconut oil is healthy, it’s still fat and way too much isn’t good.

  4. says

    Thanks for the low carb onion rings recipe.
    I’ll create one for sure, my kids are gonna like it :)
    If you don’t mind, can you submit your low carb onion rings photo in http://www.foodporn.net ?
    It’s a food photography site full of all DIY food pictures from members around the world. submit by yourself and let me know when you did, so I can share it.

  5. says

    These look great. I’ve recently shared your blog with my parents who are on a low-carb streak as well.

    Do you think these things could be baked and not fried?

    • says

      Hi Andrew, thanks for sharing the blog with your parents, I hope they are enjoying the recipes! I do think you could bake these but I would coat them lightly in mayo instead of the egg first. The mayo contains oil which will help you get that fried consistency and it will also help keep the coating from sliding off as it bakes. Let me know if you try it and how they come out!

  6. Jan says

    Oh my! I haven’t had onion rings in ages, well before I started low carbing, but I do love them. I’m going to try these soon! Thanks!

  7. says

    The dangers of only half reading the recipe & trying to remember it as you go: I mixed all the ingredients together, then added the onion rings. It was too thick. I added another egg. It was too thick. I added water. It kind of thinned out, enough to stick to the rings. I heated the oil, added the rings, and the batter fell right off :( Now I have a pot of yucky oil, half cooked rings and sticky batter.

    Next time- I’ll really read your directions!!!!

    • says

      That stinks Anna! I did that once with a traditional recipe and I tried everything and I wasn’t able to come back from it either! Just a lumpy mess – such a bummer when that happens! Hope you get to try them again and they come out great! :)

  8. says

    I just was thinking, I’ll bet there is a low carb onion ring recipe out there… and then I found this! Thanks! But I have a question… coconut flour? I use almond flour as a low carb substiture but I have never heard of or seen coconut flour. Where would I find this?

    • says

      You can get coconut flour from Whole Foods or other natural food markets but the cheapest is usually online from netrition.com, drugstore.com or wherever you can get the best deal. It’s versatile and works just like regular flour so it’s better than almond flour for some things, like frying. I love it!

      • Janknitz says

        Since this recipe only uses 2 tbsp. of coconut flour, check the bulk bins at your local Whole Foods or other health type grocery store. My local WF has it in the bulk bins, so it’s possible just to buy a small amount of coconut flour to try this recipe out. I always buy it in bulk, getting just how much I need, because I go such a long time between uses that I don’t want the coconut flour to go bad before I use it again.

  9. says

    I have always been afraid of making onion rings and I do love them. You might have convinced me to give them a try. These are super crispy looking.

    • says

      The oil has to be about 350 degrees or they won’t crisp up – you’ll probably have to flip them halfway through to brown and crisp the other side. Another thing is don’t put too many in the pan at once or it cools down the oil and they won’t crisp up. Hope that helps!

  10. says

    I tried these tonight and the coating would not stay on! I think next time I’ll do like I do with my fried chicken, and dry-coat the onions first, and then do the egg dip and re-coat them with the dry stuff. Makes for a thicker crust that might have a better chance of holding. :)

    • says

      A few people have had trouble with the coating staying on and I’m not sure why. I will have to make them again and experiment – I had no trouble with it sticking on my batch. One problem may be the coarseness of the parmesan cheese in the breading. I use a very powdery grated cheese but if you’re using a really coarsely ground cheese then that might be part of the problem. I think a double coat is a great idea – let us know if it helps!

  11. says

    Has anyone tried frying these in coconut oil?…I find it does not absorb as much and is better for high heat frying. I think I will try it..

  12. says

    We tried these for dinner tonight. COMPLETE DISASTER. First of all, one egg isn’t anywhere near enough. 1/4 cup of oil isn’t near enough. It cooked off almost immediately, leaving me with a dry pan and a charred mess. I kept adding more oil, but it kept cooking off. And I didn’t turn the heat up past medium. Oh, and the coating mixture was only enough to cover slightly less than 1/4 of the onion. These might work if you use a deep fryer, but don’t try pan frying them. Complete waste of time and resources.

    • says

      Sarah, sorry these didn’t work out for you! I’m surprised to hear that you didn’t have enough egg or coating for the onion – it must have been one HUGE onion! The 1/4 cup of oil works but only in a smaller pan, and you have to cook them in relatively small batches or they won’t brown. Also, if your oil wasn’t hot enough from only going to medium heat, the rings will absorb much more of it than in really hot oil. Another thing is that if your coating was on really thick, it would absorb more oil than mine which had just a light coating on them. Other than that it’s hard for me to guess what went wrong having not been there. I hope you have more success with some of the other recipes, thanks for the feedback!

  13. Epicuriousbynature says

    I had a lone onion sitting in a bowl on my counter and remembered your recipe… Thank goodness!! I had been meaning to try it for a couple weeks. The only thing I did differently was toss the onion slices in a ziplock with some almost flour first like “regular” onion rings and then dredged in egg and the mix. Excellent, like usual! Thanks for posting such great recipes!

  14. Soraya says

    Im absolutely thrilled with this recipe. Thank you!!
    I was wondering, do you think i could use shredded coconut? I will order some coconut flour, but that is going to take a lot longer than I have patience for.

    • says

      Hi Soraya, I don’t know if shredded coconut will adhere to the onions – I have a feeling it would fall off. But it’s an intriguing idea and I bet it would taste awesome if it works!! If you try it let me know how it comes out!

      • Soraya says

        I tried the recipe with shredded coconut but I could clearly see it wasn’t going to work. But the craving was huge so i decided to play around a little. I added two tbs spoons of soy flour. Of which I absolutely hate the flavor. And it worked like a charm. Couldn’t taste the soy flour at all. It had a nice hint of coconut. Big hit! Thank you.

        • says

          Glad it worked out for you Soraya! Sounds good – I wonder if I can do the same thing with coconut flour and shredded coconut – might try it on some chicken soon. Thanks for the idea! :)

  15. VH says

    Hey… Don’t suppose you’ve tried making these without the parmesan? My husband loves onion rings…but any cheese more exciting than mozzarella makes him ill. Is it vital to get it all to hold together & get the crunch, or d’you reckon I could just sub in a little more coconut flour? Thanks!

    • says

      The parmesan kind of melts and hold it together, but in theory it would work without it and just a bit more coconut flour instead. Not really sure, since I’ve never tried it though. Let us know if you try it and if it’s a success or not!

      • says

        I made them without parmesan since I didn’t have any. They were pretty good but they were not crunchy. They came out soft.

        I served them in a big pile on individual plates with a side of sauce made from sour cream, sriracha, and a little ranch dressing mixed in.

        Totally satisfying to my craving! My husband loved them too.

  16. Christy says

    Do you think you could substitute almond flour for coconut flour? I haven’t been able to find coconut flour anywhere!

    • says

      I haven’t tried it Christy so I can’t really recommend it with confidence – in theory it should work though! I get my coconut flour online – it’s easier and cheaper than buying it in the store! Nuts.com is my favorite! You can click the ad on the right to get over there if you want to check out their prices. Enjoy the onion rings and let me know if the almond flour works!

  17. Janis says

    This looks incredible but wouldn’t it be healthier to fry in coconut oil? I thought I remember reading something about Olive Oil not withstanding high heat.

  18. Naomi Wright says

    Hi Mellissa,

    Thanks so much for your recipes. I did try these this past week and like others, it turned out to be a a disaster! The batter didn’t stick at all, but I’ll try again with 1 more egg and more flour & cheese. I did this for my Meatless Monday and ended up eating just a little.

  19. Regina says

    Just made these tonight and they turned out fabulous! Made your recipe to a “T” but did add one step: threw the onion rings in a bag with 1 tbl coconut flour prior to egg dredge. Its a critical step especially if your onions are “moist” . Taste just like flour batter! Thank you!!

  20. Pan says

    Unfortunately this didn’t work out and I ended up throwing it away. Have you tried this with the thicker slices as written? I think that’s the issue. This would work well for thinner slices, like what you made in the pictures. But the larger slices of onion, which I made as directed, just weren’t able to cook enough by the time the breading was crisp. I tried to salvage them in the oven and it didn’t work. I would make these again, but only as very thin shoestring onions.

  21. Vicki says

    Been following a low carb diet for 2 months now and have just recently started missing my steak and chips, now I have something to make with my steak, can’t wait.

  22. Matthew Underbrink says

    Like a lot of other people I had a lot of trouble with these. Batter slid off, couldn’t get enough batter to stick to the onion in the first place. Do you have a recommendation on what kind of onion to use? I think smaller cuts is the way to go. I did the 1/2 inch and it was just really difficult to manage. I think I got like 2 decent rings out of the whole batch. I’d like to try again but would love some tips and tricks….


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