Low-carb onion rings

Low-carb onion rings

Two words. Onion. Rings. Need we say more? Make this low-carb, gluten-free rendition. They go perfectly with burgers, chicken... anything grilled. So simple and sooo delicious. Life is good!

Low-carb onion rings

Two words. Onion. Rings. Need we say more? Make this low-carb, gluten-free rendition. They go perfectly with burgers, chicken... anything grilled. So simple and sooo delicious. Life is good!
4 servingservings


  • 1 1 jumbo onionjumbo onions
  • 1 1 eggeggs
  • 1 cup 225 ml (110 g) almond flour
  • 1½ oz. 40 g parmesan cheese, grated
  • 1 tsp 1 tsp garlic powder
  • ½ tbsp ½ tbsp chili powder or paprika powder
  • 1 pinch 1 pinch salt
  • 1 tbsp 1 tbsp olive oil


Instructions are for 4 servings. Please modify as needed.

  1. Preheat the oven to 400°F (200°C), or turn on the broiler.
  2. Peel the onion and slice into rings, about 1/5 inch thick.
  3. Mix the dry ingredients in a bowl. Whisk the egg in another bowl.
  4. Dip the onion rings in the egg batter and then in the flour mix, one at a time.
  5. Place the rings on a baking sheet covered with parchment paper.
  6. Drizzle or spray oil on the rings and bake in the oven for 15–20 minutes. If you are using the broiler, keep a close eye on them; they're done when golden brown and crisp.


To get the smell of onion off of your hands, rub your fingers with lemon juice or vinegar.

You might also like

Get the full Diet Doctor experience for free

With Diet Doctor Plus, you get instant access to all of our delicious recipes, popular meal plans, meal planner tool, inspiring videos and educational guides. As a paying member you also help us in our mission to empower even more people. What are you waiting for? Sign up today and try for free for a month. Cancel anytime you want.
Start your free trial


  1. Jaswinder
    does the carb ratio goes up by deep frying them instead of baking?
  2. Bluesmama
    no but the batter may all off.
  3. Amy
    I forgot that I needed more almond flour, would coconut flour work?
  4. 1 comment removed
  5. Anne
    We have serious nut allergies for two members of our family. Can you suggest good low carb substitution for the almond flour? Is chickpea flower low carb?
    Reply: #53
  6. Jan
    These look yummy! But just one thing . . .

    Most ovens in the US do not have a "grill" setting. Did you mean "broil"???

    Reply: #58
  7. charm
    I have heard ground pork rinds make a good coating
  8. MWG
    Yes. Grill means broil in this instance. And happy 4th to you :-)
  9. Claudia
    Parmasangn cheese the stuff in the can or fresh. What else could be used I really don't like it but love onion rings
    Reply: #13
  10. Jo
    How do I cut out the sodium for health reasons.......sodium makes low carb hugely processed food I am finding lately?
  11. Teresa
    Do I cook at 400 for 15 minutes and then broil to brown? Or cook on broil 15 minutes?
    Reply: #14
  12. rachael B.
    I wanted them to be good, but they were very powdery. Not enjoyable:(
  13. Kristin Berglund Team Diet Doctor

    Parmasangn cheese the stuff in the can or fresh. What else could be used I really don't like it but love onion rings

    Hi Claudia!

    We use fresh parmesan. Try replacing the cheese and almond flour for ground pork rinds. Works just as well!

    Good luck!

  14. Kristin Berglund Team Diet Doctor

    Do I cook at 400 for 15 minutes and then broil to brown? Or cook on broil 15 minutes?

    Hi Teresa!

    Cook on broil for about 15 minutes. Keep an eye on them so they don't burn.

    Good luck!

  15. Ana B.
    I tried these today and it was an unmitigated disaster. Nothing would stick to the rings. What went wrong? Nothing like the picture above, so if anyone has good tips to make this work, I'd appreciate them. The coating was not even, and barely there, so not sure how you got them to look that way in the picture. I also love onion rings and want them to work!
    Reply: #42
  16. ROMONA
    This recipe uses arrowroot (16 grams of carb for 1 cup). I would mix it with Parm to lower carbs. Might work. http://cookswithcocktails.com/the-ultimate-crispy-baked-onion-rings/
  17. Kathy
    Going to try this with squid rings. Should be yummy.
  18. Sam
    Any alternate of almond flour ? Its not easily available in our city
  19. B. Richard
    Ana B.. I see you tried these a year ago with the same results I had.. I cook.. a lot.. so not new to this.. just new to this recipe.. the dry did not stick to the wet very well.. and when I baked for 15-20 mins the bottoms got a little brown.. not crispy.. so I did the top with the broiler.. since there wasn't much 'flavor' sticking to them to begin with there wasn't much crunch.. just soft onion rings with a little brown.. soooooo I see pork rinds as an option.. but seriously.. has anyone had these rings turn out like those in the photo above?
  20. Nic
    These were SOOOOOOOO good. I actually fried mine and they crisped up nicely. The only problem I had was getting the coating to stick well. I want to try these again, but would appreciate any advice. Thank you.
  21. Nikki
    Any other nutrition information for these? Calories?
  22. Marion
    I have a serious nut allergy as well. I use sunflower flour that I make myself. I am making these tonight. Hope the coating will stick.
  23. Morgan
    I tried this bad unfortunately it didn’t work well!
    Is the Parmesan Cheese part of the dry ingredients??
  24. Morgan
    By broil do you mean grill??
  25. Josie Koerner
    how many net carbs
    Reply: #26
  26. Peter Biörck Team Diet Doctor
    Hi Josie!

    5 gram /serving. If you look above again... you can see that info in the yellow circle. :)

    how many net carbs

  27. Josie Koerner
    Thank you Peter, I tried them but I don't know why but the battery wouldn't stick to the rings but stuck to my fingers, and it clumped up really bad.
  28. Jackie
    What is the serving size though? the whole onion?
  29. Merv
    Recipe does not say how thick to cut the Onion Rings?
  30. Helen
    Sadly these looked and crunched nothing like the picture - surely this isn’t a photo from this recipe? Shame as was very hopeful! They still tasted alright but am thinking coconut flour or arrowroot might work better?
  31. Farris
    "Peel the onion and slice into rings, about ⅕ inch thick." <--- 1 inch? an inch? Missing a word here.
  32. Gina
    The batter did not stick. They were powdery and had very little crunch. I do not believe that photo was of THIS recipe. WHO is giving this recipe 4+ stars? I was very disappointed...and hungry :(
  33. Hayley
    I find the best way to get batter to adhere is to whip up egg whites to a medium peak. So just replace 3 egg whites for the whole egg and voila! Can be used in other recipes too
  34. V. B.
    Another method is to toss each onion ring in Coconut flour before you put through egg.
    I had used this with another recipe. The breading sticks well. But, even breaded well,
    I still could not get the onion rings crispy! Will try frying next time.
  35. Tania
    Haven't tried this yet, but on a 2 Keto Dudes podcast this week they said it is the white part that makes things sticky, so just use the egg white, not the whole egg. Also the onion needs to be dry before dipping in to the egg (tossing with coconut flour, may achieve this).
  36. Sheila
    Do you really mean 25 tsp of Parmesan????
  37. Tim
    No, original recipe says 8 tablespoons of parmesan cheese. Something is not right with their data handling.
  38. Theresa
    I have noticed that you don't specify exactly what a serving size is on some of your recipes. Is that something you can add? Some of the liquids you can calculate but I'm not sure how to determine what a serving size is in this particular one.
  39. Dollye Morgan
    So so very disappointed! I followed the recipe to a T. After about four rings in the almond flour it got so gummy and pasty. No matter how long, or how little, I soaked the onion rings in the egg wash, that almond flour parmesan mixture would not stick to it! I ended up having to actually add flour to it!! I also had to end up baking them an extra 5 minutes to get them from raw onions stage. Never again will I use this recipe. I give it MINUS five stars
  40. Nanny Kaz
    I had no almond flour so used coconut flour...delicious! I would probably set the temperature to 220 degrees instead of 200.
  41. Jackie
    I loved them. I dipped the onions in water then the almond flour then egg wash and back in the almond flour. I used a fork to dip each time to keep my hand clean. Also love that I can change from 1 serving size to multiple serving sizes.
  42. Shantyhag
    Anna, I haven't made these yet, but in breading it is typical to do a three stage process, where dipping in flour is the first step. The reason is that the flour base allows the egg to stick to whatever is being breaded (in this case, onion rings), which in turn holds on the rest of the breading (in this case, spiced almond flour and Parmesan cheese. So, you might add a dip in just almond flour first.

    Also, it's always a good idea to allow breaded items to rest before cooking in order to allow the coatings to properly adhere. Just wait 10 - 15 minutes before popping them in the oven.

    Hope this helps.

  43. SteveG
    Made these tonight, and they were terrible. The coating kind of stuck, but it was powdery and rather tasteless. I’d rather make a batter and then deep fry them.
  44. Cristina
    Tried it. I rinsed the onions under water, dipped them in egg, then covered in the dry mixture (if needed i dipped it in egg and the mixture again) and deep fried a few of them for a few minutes. It was delicious! Me and my boyfriend were feeling full after half of an onion. Thank you so much. Deffinetly will be making these again!
  45. Amanda
    Wow!!!!! These are fantastic, easy, absolutely delicious!!!!! Thank you thank you!

    I used nutritional yeast in lieu of parm since I’m allergic to dairy. The flavor was great!

    Reply: #46
  46. Kristin Parker Team Diet Doctor
    Nutritional yeast may cook up differently than parmesan and has more carbs. If you experiment, keep an eye on the carb count.
  47. Amanda
    Thanks Kristin! I appreciate knowing that. They were crispy and delicious
  48. Heather
    What is a serving?
    Reply: #49
  49. Kristin Parker Team Diet Doctor
    A serving is 1/4 of the total onion rings.
  50. LEH
    I made the onion rings but they were not crispy at all, I baked some and fried a few and weren’t crispy at all. SUGGESTIONS?
  51. Johnda
    When you cut the onion into slices, make sure to remove the thin, slick membrane between each layer. Batter won't stick to it. To be extra sure, coat the rings in some type of flour and let them rest a few minutes beforehand.
  52. Lynn kisul
    Try freezing them before frying or broiling. Better turn out and so good!
  53. Rishel

    We have serious nut allergies for two members of our family. Can you suggest good low carb substitution for the almond flour? Is chickpea flower low carb?

    chickpea/garbanzo flour is not low carb or keto. chickpeas are legumes, and fairly high in carbohydrates.

  54. 1 comment removed
  55. Joanna
    Made these tonight and enjoyed them. I dipped in tapioca flour first, then egg, then breadcrumbs and let them rest for a while ...then I let bake a little longer and flipped 3/4 of way through. They don’t look like the picture but close. They were lighter but were crunchy and had a great taste. While good this recipe was time consuming for me, so not very practical for a busy family
  56. Samantha
    Didn't work at all :( wouldn't stick...
  57. Maeve
    These are terrible and not crunchy at all. If you like crumbs and onion rings together this is perfect for you!
  58. Vanessa
    They mean the onion rings go with anything grilled, like a steak or burger or chicken. There’s no mention of a grill setting. It says clearly to bake or broil.
  59. Gato
    We have a double whammy. My wife is avoiding nightshade family plants for her arthritis.
    No tomatoes makes recipes even more difficult.

Leave a reply

Reply to comment #0 by