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I’ll be the first to admit it: those deep-fried onion rings at chain restaurants taste ah-mazing. At least when you don’t think about what they contain. Then they don’t seem so wonderful anymore. The nice thing is, that’s what led me to create this low carb onion rings recipe.
Back when we were still dating and well before our little girl was born, my husband and I used to go out to dinner regularly with his parents. They picked a different restaurant each time, but almost anywhere we went, they would order a tall, glistening stack of onion rings or an enormous blooming onion. I would eat just a couple of pieces, savoring every bite, and then always felt terrible afterward. My body just can’t feel good about consuming all that wheat flour batter deep-fried in corn or soybean oil.
Nowadays we don’t have much time for those regular dinners anymore, so our parents just come over to our house to see the baby (and us). It’s definitely for the best not to have the temptation of those processed onion rings in front of me so often. I much prefer to make my own instead.
The great news is that onion rings don’t have to be bad for you or filled with carbs. The key is making them baked, not fried, and replacing unhealthy ingredients with more wholesome ones. These Cajun-seasoned, low carb onion rings are gluten-free, healthy, and contain only ten ingredients, most of which are the Cajun spices. The ingredients are all pretty common, so you might be able to make these without even running to the store. You can even omit some of the spices in a pinch, though I haven’t tried it and they might taste a little different.
These low carb onion rings come out of the oven with a gorgeous coating – bright orange (thank you, paprika!) and delightfully breaded. The natural sweetness of the onion smothered with flavorful Cajun coating is the perfect combination. One thing to keep in mind is that everyone’s oven is a little different, so if you want to make sure they get crispy, you can reduce the baking time by a few minutes and put them under the broiler for a minute or two at the end.
The onion rings do soften as they cool, so they are best eaten right away. Don’t worry, that won’t be a problem once you try them! It’s definitely not an issue at our house. Every time I make these, my husband always asks me why I didn’t make more.
The most time-consuming part of making these low carb onion rings is individually dipping each ring into the eggs and then the Cajun coating. It’s incredibly easy, but takes a little time to do each one. The end result is totally worth it, I promise! Try dunking them into my spicy appetizer dipping sauce and let me know what you think in the comments below. I don’t know about you, but I’m totally hooked.
Tools To Make Easy Keto Onion Rings:
Click the links below to see the items used to make this recipe.
- Parchment Paper – Parchment paper should be used to make these onion rings. Line your baking sheet with it so you have less to clean up when you are finished cooking.
- Mixing Bowls – This mixing bowl set has multiple sizes that you can choose from to make these delicious onion rings.
- Baking Sheet – A baking sheet is essential for making this recipe. This one is nonstick, doesn’t warp, and is one of my personal favorite pans.
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RECIPE TIPS + VIDEO in the post above, nutrition info + recipe notes below!
Click on the times in the instructions below to start a kitchen timer while you cook.
Preheat the oven to 425 degrees F (218 degrees C). Line two baking sheets with parchment paper
- Beat the egg in a small bowl. Mix the almond flour and all spices in another bowl.
- Pour a little bit of the almond flour mixture into a third bowl. Dip an onion ring in the egg. Shake off the excess, then press into the almond flour mixture, coating all sides. Place on the lined baking sheet. Repeat with all the onion rings, adding more almost flour mixture from the main bowl as you run out (don't use the main bowl for dipping because the mixture will get soggy before you're done using it). You may need more breading mixture depending on how many rings your onion has and how large it is.
Bake for 8-10 minutes, flip over, then bake for another 8-10 minutes, until the onion rings are lightly browned on both sides. If desired, place them under the broiler for 1-3 minutes to crisp up (watch them closely to avoid burning). *Alternatively, you can fry these in oil for a few minutes on each side to achieve a crispier result, compared to baking.
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These onion rings are best served with my spicy appetizer dipping sauce.
Serving size: 1/4 of entire recipe
Nutrition Information Per Serving
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Net carb count excludes fiber, erythritol, and allulose, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.
© Copyright Maya Krampf for Wholesome Yum. We'd LOVE for you to share a link to this recipe, but please DO NOT COPY/PASTE the recipe instructions to social media or websites. You may share a photo with a link back instead.