Keto Onion Rings
These keto onion rings are crispy, flavorful, and completely gluten-free, making them the perfect low-carb snack or side dish. Whether baked in the oven or air-fried, they deliver all the crunch and satisfaction of traditional onion rings without the carbs.
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Ingredients
- 1 large sweet onion
- 3 tbsp coconut flour 21g
- 1 ½ cups blanched almond flour 168g
- ½ tsp salt 3g
- ¼ 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.
Nutrition
Calories: 44kcalCarbohydrates: 2gProtein: 2gFat: 3gSaturated Fat: 0.4gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.1gTrans Fat: 0.001gCholesterol: 12mgSodium: 49mgPotassium: 12mgFiber: 1gSugar: 0.5gVitamin A: 19IUVitamin C: 0.3mgCalcium: 17mgIron: 0.3mg
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