1. Are onion rings allowed on keto?

Traditional onion rings are not keto-friendly due to high-carb flour and breadcrumbs. However, keto parmesan onion rings are a low-carb alternative made with almond flour and parmesan cheese, keeping net carbs low while still satisfying cravings.

2. What onions are best for keto onion rings?

Yellow or white onions work best. While onions do contain natural sugars, when sliced thick and baked or air-fried, the total carb load stays reasonable—especially when paired with low-carb coatings like parmesan.

3. Can I make keto parmesan onion rings in the air fryer?

Yes! Air frying makes them even crispier. Just cook at 375°F for about 10–12 minutes, flipping halfway. It's faster and gives excellent texture without oil.

4. What can I dip keto onion rings in?

Great keto-friendly dips include garlic aioli, spicy mustard, sugar-free ketchup, or homemade keto ranch. These pair well with the sharp, cheesy coating of the keto parmesan onion rin gs

Keto Parmesan Onion Rings | Easy, Crispy & Amazing Snack -

Description

Crispy, cheesy keto parmesan onion rings made with almond flour and baked or air-fried to golden perfection. Low-carb and gluten-free snack or side dish.

Ingredients

Scale

1 large yellow onion, sliced into rings

1 cup finely grated parmesan cheese

3/4 cup almond flour

2 large eggs

1/2 tsp garlic powder

1/2 tsp paprika

Salt and pepper to taste

Optional: crushed pork rinds

Cooking spray or avocado oil

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Instructions

1. Preheat oven to 400°F or air fryer to 375°F.

2. Set up two bowls: one with beaten eggs, one with parmesan, almond flour, and seasonings.

3. Dip onion rings in egg, then coat with cheese mixture. Press to stick.

4. Place on parchment-lined tray or air fryer basket. Spray with oil.

5. Bake for 18–22 mins or air fry for 10–12 mins, flipping halfway.

6. Remove when golden brown and crispy. Serve warm with keto dip.

Notes

For extra crisp, add crushed pork rinds to the coating.

Store leftovers in an airtight container and reheat in oven or air fryer.

Prep Time: 10 mins
Cook Time: 20 mins
Category: Snack
Method: Bake or Air Fry
Cuisine: American

Nutrition

Serving Size: 6–8 rings
Calories: 240
Sugar: 2g
Sodium: 450mg
Fat: 18g
Saturated Fat: 6g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 6g
Fiber: 2g
Protein: 12g
Cholesterol: 90mg