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 – sweet and soft on the inside…
Mission accomplished!
These low carb onion rings are super easy to make.
My only change would be to cut them thicker than I did, as my breading to onion ratio was a little heavier than I would have liked. Next time I’ll cut the onion rings to about 1/2 inch thick.
Some people have commented that the breading didn’t stick to their onion rings. Please note that it’s important that your oil is hot enough to weld it on there almost instantly.
Also, you have to bread the onion rings individually, a couple at a time, not just dump the whole lot into the egg and then right into the breading in one pile.
If you do that you’ll get a lumpy mess and nothing will adhere to the actual onions.
Print
Low Carb Onion Rings
- Yield: 4 1x
- Category: Appetizer
- Cuisine: Onion rings
Ingredients
- 1 large onion
- 1 egg
- 2 Tbsp coconut flour
- 2 Tbsp 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
Instructions
- 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!
Nutrition
- Calories: 175
- Fat: 16g
- Carbohydrates: 4g net
- Protein: 3g
Jerry says
I had a real craving for onion rings. Sadly I had no Parmesan so I left it out. They were still great. The coconut flour has a slight sweetness that goes well with the onion. Next time I’ll get some Parmesan because that sounds even better.
Tiffan says
I switched up some spices but damn were they good! Thank you so much!!
★★★★★
Tiffany says
Just made these and i think I like them more than the normal onion rings they definitely satisfied my pregnancy cravings 😂
ketoer says
absolute garbage. the breading didnt stick but other than that, it tasted like greasy rotten onions .
★
Judy says
My coating did not stick to the onion :-( I wanted a crunchy onion rings like on the picture :-\ , oh well I will journey onnnnnn.
Terri says
We’re your onions rotten & your grease not hot enough? Sounds like user error to me
Tera says
I made these and also used the same breading to make chicken tenders; this is my favorite Keto breading so far. Thank you so much for sharing this recipe.
Chelsea says
I am new to the low carb world and had to send you some good vibes! Your website has been super helpful! I just made this and it was delicious. I did use my air fryer because I hate frying things. I also used my favorite seasoning and little more coconut flour to make it easier to coat. Thanks so much!
Amanda says
Okay, made these one time just as listed and frying and the breading fell off. Tried them again in the air fryer (10 mins at french fry setting – 400 degrees) and then did a quick “in and out” fry with oil in the pan. PERFECT! The breading stuck perfectly and gave just that right amount of crispness. I also made them with almond flour instead of coconut flour and the taste wasn’t quite as good as the coconut flour, but it’s all right that way, too!
Kimberly Sulzer says
So GOOD!!! I made a batch of these onion rings, but instead of frying them in oil, I used my air fryer. I lightly coated each ring with olive oil cooking spray, and popped them in the air fryer set to 400 degrees.
After about 6 min they were done! I will be making these again for sure.
★★★★★
Karen says
Hello,
Can I just mix the wet ingredients with the dry to get a batter, then dunk the onions then fry? Then maybe the coating won’t fall off. I will try it.
Thank you
Shannon Hills says
Despite all of the negative comments, we tried this recipe tonight. We double dredged the onion rings (egg wash, dry mix, egg wash, dry mix). They turned out perfectly!! Amazing recipe! Thank you so much!!
Mellissa Sevigny says
Thanks Shannon, glad you enjoyed them!
Jenna Cranford says
Can u tell me the serving size that goes along with your nutrition facts?
Larry says
Epic Fail, Followed it to a tee and it did not work out well at all. Barely anything stayed on the onion.
Jeffrey A Szabo says
Were you golfing or did you mean followed it to a T?
Pamela says
Second that..recipe sucks…I even added almond milk and another egg and did breading recipe again cause I used up all of first batch and stuff falling all off then cooked and still lost most of it better off just having fried onions for crying out loud..
Mellissa Sevigny says
Almond milk would thin the eggs and make the coating less likely to stick.
Tamara says
OMG these are so amazing! I just had onion rings for breakfast – HAHA! I was looking at the recipe and realized I have a half onion I needed to use. I followed the directions – sliced thin, egg wash then dredge in the flour/parm mixture. I heated avocado oil to hot and then cooked a few at a time. WOWZER! Thank you for bringing me back some yummy onion rings. :) I took a picture but not sure how to post it here. Sharing to a Keto FB page I am a member of and will post the pic there.
★★★★★
Dan says
With all due respect, this is a bad idea. Tried the flour first before the egg wash and also cut the onions smaller while following the recipe. No good. Came out crispy but had a horrible flavor not even remotely close to onion rings I remember. It’s just not applicable nor worth the effort to cook on a low carb diet. A dream shortly lived.
Twiggy says
You didn’t follow the recipe and are now upset because it didn’t taste right? Well duh lol
Susan says
I made these tonight and followed the recipe exactly. They turned out a complete disaster. The coating just fell off into the oil and became a charred mess. If I increased the oil temp therings burned within seconds leaving the insides raw. They honestly look and taste inedible. So upset. Was so looking forward to trying this recipe.
Nicholas Jordan says
Keto and panko, auto correct is not my friend!
Nicholas Jordan says
I wonder if a non-flour substitute would work like pork rinds ground up in the food processor, that is how I make Leto Parmesan chicken and the coating sticks just as well as Pablo bread crumbs. Would have to be pretty funky ground of course but maybe worth trying for a small test batch.
Melissa says
DELICIOUS! These are NOW my go to onion rings! My egg wash-flour dredge worked for part of my recipe and then didn’t stay put. BUT I just read that you cut them thin and I did not. My bad! Thank you soooo much for this recipe!
★★★★★
Carly says
FYI: olive oil is NOT a high heat oil. It becomes rancid at high heat. Please do not use olive oil for frying.
Avocado oil would be an excellent healthy fat choice ;) other than that I can’t wait to try it!
lucylaw says
Found this recipe at 10:30 am, was making them at 10:45. Now that I have polished them off (only used half an onion for the first cook), I am reading through the comments. First, have to report these are delicious, had them with the low carb ketchup I made, (not realizing that most of the food I used to put ketchup on was carby stuff)… They were delicious!!! Regarding the comments…there is NO “BATTER”. It is an egg wash, then a “flour dredge”….If you combining everything, pretty sure you will get the same result as the other unhappy cooks. Secondly, I’m looking at the other half of that onion, and may cook that up also, using the dredge, then egg wash, then dredge method, but I was perfectly happy with the first batch, tbh. Happy Cooking!!
Mellissa Sevigny says
THANK YOU for this comment! I have had great success with this recipe as is but there were so many negative comments that I took it down for awhile because I wanted to retest it in case there was a problem with it. People were asking where it was so I put it back up, but it’s been bugging me because I don’t usually get much negative feedback on recipes since I test them extensively before posting them. I think you hit the nail on the head perfectly on what some people’s issue has been with a batter vs dredge and I’m so very grateful that you’ve solved a mystery that’s been plaguing me for literally months! THANK YOU!
Pan says
Unfortunately I followed the directions to a T, used a breading/dredge method as written, and still did not have success. I can’t imagine that many people misread the directions and created a batter.
Mellissa Sevigny says
Darn it! I think another issue is temperature of the oil – if the oil isn’t hot enough to firm the egg and flour mixture instantly then it just falls off. I will continue to experiment with a few scenarios to figure out the problem. Also when I make them I always slice the onions pretty thinly – were yours thin or thick?
Pan says
Hmm, I don’t remember how thick I made them. I do remember thinking that next time I’d make them shoestring thin because I thought that would work better!
lucylaw says
Thank you so much for the recipe. It seems the biggest issue I’m facing at this point isn’t the lack of delicious recipes….it is the plentitude of them. Your onion rings ROCKED, and I can’t wait to try more of your recipes.
Happy Eating!!
★★★★★
wendy says
I just whipped up a batch and they were awesome! When reading your recipe, I had to read step #2 twice: “Meanwhile, beat the egg in a shallow bowl. Combine the coconut flour, parmesan, garlic powder, parsley flakes, cayenne and salt in a shallow bowl”. I wonder if folks are confused and don’t realize you need to mix the dry separate? Thanks for this! YUMMY
Mellissa Sevigny says
That could be it, I’ll go make it clearer!