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You’ll Love this Keto Onion Ring Recipe so Much You’ll Want to Put a Ring on It!

You’ll Love this Keto Onion Ring Recipe so Much You’ll Want to Put a Ring on It!

I Want Onion Rings!

All too often I hear people say that they miss salty crunchy snacks when they are eating keto and low-carb. So many of the low-carb attempts at mimicking those classic junk foods miss the mark. Personally, I miss French fries and onion rings. Those salty, fatty, fried, oh so naughty indulgent junk foods. If you are committed to a low-carb lifestyle then like any other way of eating, occasionally you probably make allowances for a guilty pleasure. With this low-carb, keto-friendly onion ring recipe, you can indulge in a salty, crispy, fried treat without going over your daily carbohydrate budget, and this recipe does not miss the mark!

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Keto Onion Rings from

Nailing Down the Recipe

I experimented with a couple of different methods for breading these rings, and I found that dragging them through seasoned coconut flour, then dipping them in an egg wash, before patting them with the “breading” produced the best results. I attempted to create a low-carb beer-battered effect using club soda, but it did not work out for me! If anyone out there has been able to crack that code, I would love to hear about it!

This recipe uses pork rinds, but if you don’t eat pork, there is a similar product that uses chicken. You can purchase it here!

Some Pro tips:

  • Don’t let your oil get too hot! A temperature between 350 and 375°F is best for frying.
  • Gently patting the “breading” onto the surface of each ring will help the coating adhere.
  • Add a little bit of the breading to the dish to start and add more as you go. The egg wash will cause the breading to clump up, but by reserving the excess until it is needed you will keep the remainder clump-free.
Onion Ring Ingredients from

What You Will Need

  • cutting board
  • knife
  • 3 bowls for breading
  • pan for frying or deep fryer
  • blender, I love this one!
  • wire rack
  • measuring cup
  • measuring spoons
Onion rings and a spicy dipping sauce

My Keto Onion Ring Recipe
This low-carb and keto-friendly onion ring recipe will satisfy your craving for a crunchy salty snack! These onion rings are so close to their carb-heavy inspiration in all the ways that matter, but with none of the guilt! Using crushed pork rinds and seasoned almond flour as the breading this recipe achieves golden brown perfection!
Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Course Appetizer
Cuisine American
Servings 4


  • Blender, shallow dishes for breading, heavy bottom pot or a deep fryer


  • 3 cups pork rinds
  • 3 Tbsp almond flour
  • 2 Tbsp ground psyllium husks
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ¼ tsp salt
  • 3-4 Tsp coconut flour seasoned with salt and pepper
  • 2 eggs beaten
  • 2 Tbsp heavy cream
  • Splash of water
  • Vegetable oil for frying


  • Cut onion into ¼ slices and separate the rings.
  • In a blender combine the pork rinds, almond flour, psyllium husk, garlic powder, onion powder, and ¼ tsp of the salt. Blend until well combined and finely crumbed.
  • Heat oil over medium heat.
  • Set out three bowls. Put the seasoned coconut flour in the first bowl. In the second bowl lightly beat 2 eggs, heavy cream, and a splash of water. In the third bowl place about 3 or 4 tablespoons of the breading mixture.
  • Bread the onion rings by first coating each ring in coconut flour, then submerging it in the egg wash, then placing it in the breading mixture and gently patting the breading onto the inside and outside of the onion. Set the breaded rings on a wire rack until you are ready to begin frying.
  • Gently place the rings into the oil using tongs. Fry for two minutes, then flip them over and fry for two more minutes.


This recipe breads approximately one whole onion.
Cooking time may vary depending on the size of your pan or deep fryer and whether or not you are cooking in batches or all at once. 
This Recipe makes approximately 4 servings 
Nutrition Information Per 1 Serving
Calories: 218
Net Carbs: 3.8g
Fat: 16g
Protein: 11g
Keyword appetizers, keto, sides, snacks

Let’s Eat!

You can serve these onion rings as an appetizer, or they would work perfectly paired with a burger or with my BLT on a wonder bread chaffle!

I love a spicy dipping sauce. To keep it simple and keep the carb count low, I like to enjoy these crunchy, delicious, onion rings with a sriracha and garlic mayonnaise. I simply mix fresh pressed garlic and as much or as little sriracha as you prefer into mayonnaise. The classic onion ring dipping companion is probably ranch. If your onion ring craving will only be satiated if those golden brown, fried to perfection, rings are dipped in ranch, then try this keto ranch recipe!

Keto Ranch Dressing

  • ¼ cup heavy cream
  • 1 Tbsp apple cider vinegar
  • ¾ cup avocado mayo
  • ¼ cup sour cream
  • 1 tsp dried oregano
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1 tsp dried dill
  • ½ tsp black pepper

* If you prefer a thinner consistency, you can add more heavy cream.

Get Dipping!

As always, happy snacking! Let me know in the comments below if you try this recipe!

I receive commissions for purchases made through links in this post at no cost to you.

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