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
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!
- Category: Appetizer
- Cuisine: Onion rings
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