Today I’m sharing a comfort food recipe that’s sure to be a hit in your low-carb kitchen: keto onion rings! Whether you’re craving a satisfying snack, a side for your favorite burger, or just a healthier take on a classic comfort food, these gluten-free onion rings check all the boxes. They’re crispy, flavorful, and incredibly easy to make at home. Best of all, this recipe works perfectly whether you bake them, air fry them, or enjoy them straight from the oven. Let’s get started!
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Why Make Keto Onion Rings at Home?
If you’ve ever wondered, “Are onion rings gluten-free?” or struggled to find a good low-carb option at restaurants, you’re not alone. Most traditional onion rings are made with wheat-based breading, which isn’t suitable for keto or gluten-free diets. Store-bought options like the best frozen onion rings often contain hidden carbs, sugars, and preservatives. Making DIY onion rings at home ensures you have total control over the ingredients, and trust me, the results are so much more delicious!
Key Ingredients for Keto Onion Rings
Each ingredient in this recipe plays an important role in creating the perfect breaded onion rings that are crispy, flavorful, and keto-friendly.
Sweet Onion
The star of this recipe is the sweet onion. Sweet onions, like Vidalia or Walla Walla, have a natural mildness that complements the crunchy coating beautifully. Their natural sweetness shines through after baking, balancing the savory breading perfectly.
Coconut Flour
Coconut flour is used as the first layer in our breading process. This low-carb, gluten-free flour is highly absorbent, helping to dry the onion surface slightly so the egg mixture adheres better. Its subtle sweetness pairs well with the onion without overpowering the flavor.
Blanched Almond Flour
Blanched almond flour is a keto staple for creating crispy coatings. It mimics the texture of traditional breadcrumbs while keeping the recipe low-carb. Almond flour is nutrient-dense and adds a delicious nutty flavor. If you’re wondering how to make gluten-free baked onion rings crispy, this ingredient is key.
Salt and Pepper
Simple seasonings like salt and pepper enhance the natural flavors of the onion and the breading. Feel free to adjust to taste or add a pinch more if needed.
Smoked Paprika and Garlic Powder (Optional)
To add an extra kick, I recommend incorporating spices like smoked paprika or garlic powder. Smoked paprika lends a subtle smoky depth, while garlic powder enhances the savory profile. You can customize this step to suit your flavor preferences.
Eggs
Eggs act as the glue that binds the breading to the onion rings. They create a sticky surface that allows the almond flour mixture to adhere evenly, ensuring every bite is perfectly coated.
Buttermilk or Milk of Choice
Adding a small amount of buttermilk or unsweetened milk to the eggs creates a smoother, more uniform coating. Buttermilk onion rings are especially flavorful, adding a slight tang that complements the sweet onion. Feel free to use a milk alternative such as almond milk for a dairy free option.
Avocado Oil Spray
A light spray of avocado oil ensures the onion rings crisp up beautifully in the oven or air fryer without adding unnecessary calories or carbs. It’s my go-to for keto baking and frying because it’s neutral in flavor and has a high smoke point.
Step-by-Step Instructions
Preparing the Onions
- Preheat your oven to 425°F and line a baking sheet with parchment paper.
- Peel the onion and trim off the ends. Slice it into ¼-inch rings, then carefully separate each ring. Set aside.
Setting Up the Breading Station
This is a three-step breading process, so you’ll need three bowls:
- Bowl 1: Add the coconut flour.
- Bowl 2: Beat the eggs with the buttermilk or milk of choice.
- Bowl 3: Combine almond flour, salt, pepper, and any additional spices.
Coating the Onion Rings
- Take one onion ring at a time and dredge it in the coconut flour, shaking off any excess.
- Dip it into the egg mixture, ensuring it’s fully coated.
- Finally, press it into the almond flour mixture, turning to coat all sides.
- Place each breaded ring onto the prepared baking sheet.
Baking the Onion Rings
- Lightly spray the rings with avocado oil.
- Bake for 16-20 minutes, flipping halfway through, until golden brown and crispy.
Air Fryer Instructions
If you’re making keto onion rings in the air fryer, preheat your air fryer to 400°F. Arrange the coated rings in a single layer, spray with oil, and cook for 10-12 minutes, flipping halfway through. Air-fried onion rings tend to be even crispier!
Tips for Perfect Gluten-Free Onion Rings
- Don’t skip the coconut flour: This step is essential for getting the egg and almond flour to stick properly.
- Work in batches: To avoid overcrowding, bake or air fry the onion rings in batches. Overcrowding can prevent them from crisping up.
- Customize the seasoning: Feel free to experiment with your favorite spices. Cayenne pepper, onion powder, or Italian seasoning are great additions.
Serving Suggestions
These gluten-free crispy onion rings are incredibly versatile. Serve them as:
- A snack with sugar-free ketchup, ranch dressing, or garlic aioli.
- A side dish with burgers, grilled chicken, or steak.
- A crunchy topping for salads or casseroles.
FAQs
Are onion rings gluten-free?
Traditional onion rings are not gluten-free because they’re typically breaded with wheat flour. However, this recipe uses almond flour and coconut flour, making it a delicious gluten-free baked onion rings option.
Can I make these ahead of time?
Yes! You can bread the onion rings and refrigerate them for up to 24 hours before baking or air frying. They’re best enjoyed fresh but can be reheated in the oven or air fryer.
What’s the difference between baked and air-fried onion rings?
Both methods yield crispy results, but air frying uses less time and creates a slightly crunchier texture. For oven-baked onion rings, make sure to spray the rings generously with oil to achieve a golden finish.
Why You’ll Love These Onion Rings
- They’re low-carb, with only a fraction of the carbs in traditional onion rings.
- They’re gluten-free and perfect for those with dietary restrictions.
- They’re versatile and can be baked, air-fried, or made ahead of time.
- They’re so satisfying that even non-keto eaters will ask for seconds!
Ready to make them?
I hope you love making these keto onion rings as much as I do! They’re a healthier twist on a classic favorite that doesn’t compromise on flavor or crunch. If you try this baked onion rings recipe, I’d love to hear your thoughts. Please rate the recipe, leave a comment, and share a photo on Instagram. Don’t forget to tag me—I can’t wait to see your creations!
XO,
Sarah
Keto Onion Rings
Want to save this recipe?
I’ll email this post to you, so you can come back to it later! -Sarah
Ingredients
- 1 large sweet onion
- 3 tbsp coconut flour 21g
- 1 1/2 cups blanched almond flour 168g
- 1/2 tsp salt 3g
- 1/4 tsp pepper
- 1/2-1 tsp of other spices if desired: smoked paprika garlic powder
- 2 large eggs
- 2 tbsp buttermilk or milk of choice 30ml
- Avocado oil spray as needed
Instructions
Preparing the Onions
- Preheat your oven to 425°F and line a baking sheet with parchment paper.
- Peel the onion and trim off the ends. Slice it into ¼-inch rings, then carefully separate each ring. Set aside.
Setting Up the Breading Station
- This is a three-step breading process, so you’ll need three bowls:
- * Bowl 1: Add the coconut flour.
- * Bowl 2: Beat the eggs with the buttermilk or milk of choice.
- * Bowl 3: Combine almond flour, salt, pepper, and any additional spices.
Coating the Onion Rings
- Take one onion ring at a time and dredge it in the coconut flour, shaking off any excess.
- Dip it into the egg mixture, ensuring it’s fully coated.
- Finally, press it into the almond flour mixture, turning to coat all sides.
- Place each breaded ring onto the prepared baking sheet.
Baking the Onion Rings
- Spray the rings with avocado oil to coat.
- Bake for 16-20 minutes, flipping halfway through, until golden brown and crispy.
Air Fryer Instructions
- If you’re making keto onion rings in the air fryer, preheat your air fryer to 400°F. Arrange the coated rings in a single layer, spray with oil, and cook for 10-12 minutes, flipping halfway through. Air-fried onion rings tend to be even crispier!
Notes
- Use sweet onions like Vidalia or Walla Walla for the best flavor.
- Coconut flour helps the egg mixture stick, so don’t skip this step.
- Almond flour creates a crispy, gluten-free, “panko bread crumb” coating.
- Customize the seasoning with smoked paprika, garlic powder, or cayenne for extra flavor.
- Lightly spray with avocado oil to ensure the rings crisp up nicely in the oven or air fryer.
- These onion rings are best enjoyed fresh but can be reheated in the oven or air fryer.
Came out so good! We loved them