Low-carb onion rings

Low-carb onion rings

Crispy, crunchy on the outside and perfectly tender on the inside, these low-carb onion rings use the unusual combination of coconut flour, Parmesan cheese and garlic powder for a subtle yet surprisingly complementary marriage of tastes. Just remember to cook them in oil on a low-to-moderate heat so they don't burn.

Low-carb onion rings

Crispy, crunchy on the outside and perfectly tender on the inside, these low-carb onion rings use the unusual combination of coconut flour, Parmesan cheese and garlic powder for a subtle yet surprisingly complementary marriage of tastes. Just remember to cook them in oil on a low-to-moderate heat so they don't burn.
USMetric
4 servingservings

Ingredients

  • 1 1 large yellow onion sliced into ¼” rounds (vidalia, white or red)large yellow onions sliced into ¼” rounds (vidalia, white or red)
  • 2 oz. 50 g (100 ml) coconut flour
  • 3 oz. 75 g parmesan cheese, grated
  • 1 pinch 1 pinch salt to taste
  • 1 tsp 1 tsp garlic powder
  • 1 pinch 1 pinch ground black pepper
  • 2 2 eggeggs
  • 1 cup 225 ml coconut oil, refined if you don't love the coconut flavor
  • salt to taste

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Heat the coconut oil in a large pan, over medium low heat.
  2. While the oil heats, whisk the eggs together with 1/3 oz. (about 1.5 tbl) coconut flour and a pinch of salt. Whisk until the ingredients are blended.
  3. Combine the rest of the dry ingredients in another medium sized bowl.
  4. Using a fork, completely coat each onion ring with the beaten egg, and then lift and drop the coated onion ring into the flour mixture. Spoon the flour mix over the entire ring, and gently move the rings to a plate.
  5. Add some rings to the pan, leaving space in between each ring. Fry for about 3-4 minutes per side, until golden brown, and then remove to a plate lined with paper towels to cool. Continue this process until done, and then salt to taste.
Ps. This is a new and improved recipe. The old onion ring recipe is replaced with this one. We hope you'll love this one even more!

Tips

Using a fork, versus tongs or a spatula is an easy and gentle way to flip the onion ring without disrupting the coating.

You can fry in tallow, or other fat with a high heat point if you don't like coconut oil.

The batter may be quite thick and stiff, so thin it with either cream or water to a pancake-like batter consistency. Then dip the onion rings in this, placing gently into the low-moderate heated oil.

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28 comments

  1. Marilyn
    My family does not like coconut flour, so could I change that for something else? Thank you. MariLyn
    Reply: #2
  2. Kristin Parker Team Diet Doctor

    My family does not like coconut flour, so could I change that for something else? Thank you. MariLyn

    We have not tested this recipe with alternative ingredients.

  3. Susan
    Would these work in an air fryer?
    Reply: #4
  4. Kristin Parker Team Diet Doctor

    Would these work in an air fryer?

    We have not tested these in an air fryer, but that sounds promising!

  5. Denney
    Can I use a light olive oil for frying?
    Reply: #9
  6. biggus
    a third of an ounce? May as well use cubits and pennyweights. Stop pandering to one country and use 21st century weights and measures please. An ounce is closer to 30g than 25g.
    Replies: #7, #10
  7. Kristin Parker Team Diet Doctor

    a third of an ounce? May as well use cubits and pennyweights. Stop pandering to one country and use 21st century weights and measures please. An ounce is closer to 30g than 25g.

    All of our recipes can be converted from US measurements to metric.

    Reply: #14
  8. Andrew
    Coconut flour is very much an acquired taste, I tried these anyway because the picture looked so good, but sure enough they didn't really do it for me. Disappointing.
  9. Kristen
    Olive Oil at high temperatures oxidizes which causes oxidation. Use animal fats for frying. Fruit oils for finishers or low heat cooking.
  10. info453
    You can change it.
  11. Melodie
    What do you do if you have an egg white allergy?
    Reply: #12
  12. Jan
    If you have an egg white allergy, surely you must already know what you can use instead when you are following recipes ?
    If not, have a look here. But I doubt the DD team has tried any of them in this recipe.
    https://www.naturespath.com/en-us/blog/7-egg-substitutes-in-recipes/
    Good luck !
  13. Marcelle
    Not sure about coconut flour in this. I'm going to try sunflower flour and avocado oil.
  14. Cassandra Hood
    The instructions don't convert though, which is the part biggus is mentioning "While the oil heats, whisk the eggs together with 1/3 oz. (about 1.5 tbl) coconut flour and a pinch of salt. Whisk until the ingredients are blended."

    Only the ingredients convert.

  15. Dr Laura A
    my measuring spoons don't HAVE oz

    how many tsp or tbs is this?

  16. 1 comment removed
  17. PATRICIA
    Laura, I understand your point: air fryers are a great innovation for those concerned about dietary fat. However, on a LCHF or ketogenic regimen, cooking with and consuming animal fat is not "taboo." Also, not everyone has the kitchen storage and/or counter space for more appliances, or the budget to purchase them. I like that this recipe for fried onion rings requires no special equipment.
  18. PATRICIA
    Dr. Laura A, measuring cups and spoons (for solids, not liquids) measure "volume" whereas "ounces" is an expression of "weight." Consider: a tablespoon of feathers weighs much less than a tablespoon of lead ball bearings. I use my digital kitchen scale to measure non-liquid ingredients by weight.
  19. PATRICIA
    biggus, an ounce is 28 grams.
  20. Maggie
    Must admit ...please DD team ...I love to cook in fats and do not want or have an air frier ....sompleasevdo not change what you are doing
  21. 1 comment removed
  22. Elizabeth
    Wondering what the dipping sauces were in the video?
    Reply: #27
  23. Denney
    Will light olive oil work for frying instead of coconut oil?
    Reply: #24
  24. Kristin Parker Team Diet Doctor

    Will light olive oil work for frying instead of coconut oil?

    We have not tested this with olive oil, but it should work. You can find out more about cooking with different oils at this link.
    https://www.dietdoctor.com/low-carb/vegetable-oils#Cook-with-vegetabl...

  25. cheristow77
    I watched your little tutorial video before making my first batch of these gorgeous onion ring treats tonight.

    They are tasty, crunchy, and very more-ish!

    Served them with your bite size breaded fish as a special treat during this enforced lockdown of Covid19.

    Thank you, My husband has lost nearly 2 stones following your recipes, and my blood sugar level has improved too.

  26. Sascha
    I cooked the onion-rings today and liked them. As I had some cauliflower-restovers I cut it into thin slices an made it the same way. Was excellent too!
  27. kkisch0775
    Yes, What are the dipping sauces in the video?
    Reply: #28
  28. Kerry Merritt Team Diet Doctor

    Yes, What are the dipping sauces in the video?

    One appears to be ranch dressing, and the other may be our low-carb ketchup or Italian dressing. Any of those would be great! Check out our sauce recipes here! https://www.dietdoctor.com/low-carb/keto/recipes/sauces-dressings/sauces

  29. lauramb1994
    I made these tonight to go with pork and green beans. It was a special treat. I followed the recipe pretty much as described. I used olive oil instead of coconut oil and it worked ok. The oil was all thick and gummy by the last batch though. The taste was wonderful though. I served it with homemade ranch. Being able to enjoy some of my old favorites makes this way of eating sustainable for me!! Thanks DD.
    Reply: #30
  30. Kerry Merritt Team Diet Doctor

    I made these tonight to go with pork and green beans. It was a special treat. I followed the recipe pretty much as described. I used olive oil instead of coconut oil and it worked ok. The oil was all thick and gummy by the last batch though. The taste was wonderful though. I served it with homemade ranch. Being able to enjoy some of my old favorites makes this way of eating sustainable for me!! Thanks DD.

    Wonderful! So glad you enjoyed them!

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