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!
July 3 2016 by , photo by in Recipes, Dessert/Snack, Side dish, Snack

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!
USMetric
4 servingservings

Ingredients

  • 1 1 jumbo onionjumbo onions
  • 1 1 eggeggs
  • 1 cup 240 ml (125 g) almond flour
  • ½ cup 120 ml grated parmesan cheese
  • 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

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 ⅕ 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.

Tip!

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

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52 comments

  1. 1
    Jaswinder
    June 11 2016
    does the carb ratio goes up by deep frying them instead of baking?
  2. 2
    Bluesmama
    June 20 2016
    no but the batter may all off.
  3. 3
    Amy
    June 26 2016
    I forgot that I needed more almond flour, would coconut flour work?
  4. 1 comment removed
  5. 5
    Anne
    July 3 2016
    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. 6
    Jan
    July 4 2016
    These look yummy! But just one thing . . .

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

  7. 7
    charm
    July 4 2016
    I have heard ground pork rinds make a good coating
  8. 8
    MWG
    July 4 2016
    Yes. Grill means broil in this instance. And happy 4th to you :-)
  9. 9
    Claudia
    July 5 2016
    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. 10
    Jo
    August 7 2016
    How do I cut out the sodium for health reasons.......sodium makes low carb hugely processed food I am finding lately?
  11. 11
    Teresa
    August 8 2016
    Do I cook at 400 for 15 minutes and then broil to brown? Or cook on broil 15 minutes?
    Reply: #14
  12. 12
    rachael B.
    August 10 2016
    I wanted them to be good, but they were very powdery. Not enjoyable:(
  13. 13
    Reply to comment #9 by Claudia
    Kristin Berglund Team Diet Doctor
    August 17 2016

    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. 14
    Reply to comment #11 by Teresa
    Kristin Berglund Team Diet Doctor
    August 17 2016

    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. 15
    Ana B.
    August 23 2016
    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. 16
    ROMONA
    September 3 2016
    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. 17
    Kathy
    September 10 2016
    Going to try this with squid rings. Should be yummy.
  18. 18
    Sam
    October 21 2017
    Hi
    Any alternate of almond flour ? Its not easily available in our city
  19. 19
    B. Richard
    November 21 2017
    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. 20
    Nic
    January 18 2018
    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. 21
    Nikki
    January 23 2018
    Any other nutrition information for these? Calories?
  22. 22
    Marion
    February 10 2018
    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. 23
    Morgan
    March 11 2018
    Morgan
    I tried this bad unfortunately it didn’t work well!
    Is the Parmesan Cheese part of the dry ingredients??
  24. 24
    Morgan
    March 11 2018
    Morgan
    By broil do you mean grill??
  25. 25
    Josie Koerner
    March 25 2018
    how many net carbs
    Reply: #26
  26. 26
    Reply to comment #25 by Josie Koerner
    Peter Biörck Team Diet Doctor
    March 25 2018
    Hi Josie!

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

    how many net carbs

  27. 27
    Josie Koerner
    March 25 2018
    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. 28
    Jackie
    April 28 2018
    What is the serving size though? the whole onion?
  29. 29
    Merv
    May 30 2018
    Recipe does not say how thick to cut the Onion Rings?
  30. 30
    Helen
    June 16 2018
    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. 31
    Farris
    June 16 2018
    "Peel the onion and slice into rings, about ⅕ inch thick." <--- 1 inch? an inch? Missing a word here.
  32. 32
    Gina
    June 20 2018
    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. 33
    Hayley
    June 28 2018
    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. 34
    V. B.
    July 6 2018
    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. 35
    Tania
    July 8 2018
    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. 36
    Sheila
    July 15 2018
    Do you really mean 25 tsp of Parmesan????
  37. 37
    Tim
    July 17 2018
    No, original recipe says 8 tablespoons of parmesan cheese. Something is not right with their data handling.
  38. 38
    Theresa
    July 22 2018
    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.
    Thanks
  39. 39
    Dollye Morgan
    August 19 2018
    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. 40
    Nanny Kaz
    August 31 2018
    I had no almond flour so used coconut flour...delicious! I would probably set the temperature to 220 degrees instead of 200.
  41. 41
    Jackie
    September 8 2018
    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. 42
    Reply to comment #15 by Ana B.
    Shantyhag
    September 9 2018
    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. 43
    SteveG
    September 18 2018
    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. 44
    Cristina
    October 21 2018
    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. 45
    Amanda
    December 2 2018
    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. 46
    Reply to comment #45 by Amanda
    Kristin Parker Team Diet Doctor
    December 3 2018
    Nutritional yeast may cook up differently than parmesan and has more carbs. If you experiment, keep an eye on the carb count.
  47. 47
    Amanda
    December 13 2018
    Thanks Kristin! I appreciate knowing that. They were crispy and delicious
  48. 48
    Heather
    January 7
    What is a serving?
    Reply: #49
  49. 49
    Reply to comment #48 by Heather
    Kristin Parker Team Diet Doctor
    January 7
    A serving is 1/4 of the total onion rings.
  50. 50
    LEH
    February 11
    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. 51
    Johnda
    February 12
    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. 52
    Lynn kisul
    4 days ago
    Try freezing them before frying or broiling. Better turn out and so good!
  53. 53
    Reply to comment #5 by Anne
    Rishel
    4 days ago

    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.

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