Free Printable: Low Carb & Keto Food ListGet It Now
- What Are Onion Rings Made Of?
- Are Onion Rings Keto?
- Are Fried Onion Rings Good For You?
- Keto Onion Rings Batter
- How To Make Onion Rings In The Air Fryer
- How Long To Air Fry Onion Rings?
- Can You Make Keto Onion Rings in the Oven?
- Can You Make Onion Rings Ahead?
- What To Serve With Keto Onion Rings
- More Low Carb Air Fryer Recipes
- Tools To Make Air Fryer Onion Rings
- Air Fryer Keto Onion Rings Recipe
This post is sponsored by GoWise USA. All opinions are my own and I only share products I personally love. Thanks for supporting the brands that make this site possible!
I’ve made low carb onion rings in the oven before, and while the flavor is good, let’s be real… they are not as crispy as regular ones. These keto onion rings baked in an air fryer were a total game changer! They actually get SUPER CRISPY. I’m pretty sure this air fryer onion rings recipe alone is reason enough to get an air fryer. 😉
While you can use any air fryer, I made my keto onion rings recipe in my new fave, the GoWise USA Air Fryer Oven. It’s large enough to cook a big batch at once, thanks to the two racks! The interface is also easy to use, and most importantly, it makes just about anything crispy. Even homemade keto fast foods that are hard to get crispy – yay! Check out more low carb air fryer recipes I made in it, at bottom of this post.
If you prefer a blooming onion over onion rings, try this keto blooming onion recipe. You can make that in the air fryer too, if you like!
What Are Onion Rings Made Of?
Typically, onion rings are dipped in a (high carb) batter and then deep fried. This keto onion recipe is much healthier by using a low carb breading and baking them in an air fryer instead.
Are Onion Rings Keto?
No, regular onion rings are not keto. But, you can still enjoy onion rings on a keto diet by making your own! This air fryer onion rings recipe is keto friendly.
Are Fried Onion Rings Good For You?
No, regular fried onion rings are not good for you. They are often deep fried in GMO oils like canola or soybean oil, and the breading is high in carbs.
But, keto onion rings are actually good for you! The key is using a batter that is natural and low carb.
Keto Onion Rings Batter
The key to making onion rings low carb is the batter. We’ll make these keto onion rings with pork rinds and almond flour combined.
We have 3 layers to help it stick and get crispy:
- Coconut flour and sea salt – This is used for dredging, similar to how you’d use wheat flour for dredging. It helps the egg in the next step stick. The super fine texture of coconut flour is the key to getting this part to work, so I don’t recommend substituting another flour if at all possible. However, if you’re allergic to coconut, you can try arrowroot powder- just know this will add a bit of carbs.
- Beaten eggs – Like most recipes needing breading, this one needs egg to get the breading to stick.
- Pork rinds, almond flour, paprika and garlic powder – This combination creates a crispy keto onion rings coating that replaces regular breadcrumbs.
How To Make Onion Rings In The Air Fryer
I’ll walk you through step-by-step so you can see how to make onion rings in the air fryer!
Begin by arranging three bowls in order – coconut flour, beaten eggs, and pork rind/almond flour mixture. (You can see what goes into each bowl above, and the amounts are on the recipe card below.)
Dredge each onion ring in the coconut flour, dip in the egg, shake off the excess, and finally press into the pork rind “breadcrumb” mixture.
PRO TIP: Use one hand for the dry coconut flour and pork rind bowls, and the other hand for the egg bowl. This will reduce getting the dry bowls too “wet”, which can cause the breading to get clumpy and not stick.
As you bread each onion ring, place it onto a greased air fryer rack. Mine looks like this, and my air fryer oven has two of them:
PRO TIP: Don’t crowd or stack the onion rings! They need air flow to get crispy. Make sure they are in a single layer without touching, or at least minimally touching.
You should be able to fit all the onion rings on the two racks (it’s why I love my air fryer oven!), but if not, you can cook them in a smaller air fryer in batches.
Either way, you’ll want to air fry the onion rings at 400 degrees.
How Long To Air Fry Onion Rings?
This keto onion rings recipe in the air fryer takes about 16 minutes. If you’re using a larger air fryer oven with two racks, like I did, you’ll want to rotate them halfway through. In a smaller one with a single basket, just do it in two batches.
The air fryer onion rings look golden when they are done:
Can You Make Keto Onion Rings in the Oven?
Yes, you can make them in the oven. Use the same temperature, and bake just a little longer. However, they do not get as crispy as they do in the air fryer.
Can You Make Onion Rings Ahead?
You can cut the rings and bread them ahead of time. However, for best results and to keep them from getting soggy, wait until right before serving to actually bake the onion rings in the air fryer.
What To Serve With Keto Onion Rings
This keto onion rings recipe goes great with spicy mayo dipping sauce. As for main dishes, try these to accompany your air fryer onion rings:
More Low Carb Air Fryer Recipes
More ideas for your air fryer or air fryer oven:
- Keto Low Carb Fried Chicken
- Keto Air Fryer Jicama Fries
- Zucchini Fries – I originally baked these, but they are even better in an air fryer!
- Crispy Yuca Fries – A little higher in carbs, but still healthier than potatoes. You can make these an air fryer or oven!
Tools To Make Air Fryer Onion Rings
Tap the links below to see the items used to make this recipe.
- GoWise USA Air Fryer Oven – This is what I used to make this keto onion rings recipe. Two racks allow me to make a bunch at once!
- GoWise USA Air Fryer – If you want a smaller air fryer, this one isn’t as big as the air fryer oven.
Air Fryer Keto Onion Rings Recipe
This keto air fryer onion rings recipe is SO CRISPY, with 7 ingredients! Learning how to make onion rings in the air fryer is the key to keto onion rings that are just as crispy as real ones.
Tap on the times in the instructions below to start a kitchen timer while you cook.
Arrange 3 small, shallow bowls in a line:
* Coconut flour and sea salt, stirred together
* Eggs, beaten
* Pork rinds, almond flour, paprika, and garlic powder, stirred together
Lightly grease 2 air fryer oven racks or an air fryer basket.
Dredge an onion ring in coconut flour. Dip it in the egg, shake off the excess, then place in the pork rind mixture. Scoop extra pork rind mixture over it, so that it's coated on all size. Place into the air fryer rack or basket. Repeat with all the onion rings, placing them in a single layer without touching. (You may need to cook them in two batches if you don't have 2 air fryer racks.)
Preheat the air fryer or air fryer oven to 400 degrees F for 2 to 3 minutes.
For an air fryer oven: Place both racks into the air fryer oven. Bake for about 8 minutes, until the top layer is golden. Switch racks and bake for 8 more minutes, until the top layer is golden again.
For a regular air fryer: Only half the onion rings will fit into the basket in a single layer. Place the basket into the air fryer. Bake for 16 minutes, until golden. Remove the onion rings, arrange the next batch of uncooked rings, and repeat.
Did You Like It?
Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.
Serving size: 6 onion rings, or 1/4 of entire recipe
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We'd LOVE for you to share a link with photo instead. 🙂
Keto Onion Rings Recipe