My first memory of enjoying onion rings is at Red Robin. They give it to you on a fancy pole thing so the rings are stacked super high, it comes with two delicious, yet mysterious sauces, and the crunchy coating is on point! It was because of those onion rings that Red Robins slogan has become a part of my vocabulary. And, now that you know it, you won’t forget it either. Needless to say, Red Robin is the inspiration for these bad ass Low Carb Onion Rings!
The Key To Perfectly Coated Low Carb Onion Rings
I knew before I even started breading the onion that if I wanted to get them as perfectly coated as the ones I grew up eating, I needed to change up the technique. At the same time, I didn’t want to do too much work. So, I decided that a double coat would be my secret key.
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After you get all the rings cut out from the onion you’ll drench them in coconut flour to ensure they are as dry as possible. Next, you will drench them in egg wash, and then in the coating. Now, the coating is one we’ve used often, but the first time in one of our KetoConnect recipes. All you need is pork rinds and parmesan cheese, which is something all of you should already have in your household. Once you coat them all, you swing back around and drop them in the egg wash and pork rind, parmesan coating for a second time. Hence, the double coat.
You may come across an issue with the pork rind, parmesan coating that I found to be the case when I was doing the double coating. Aa you drop the onion from the egg wash to the coating it may make the pork rinds soggy. If this happens you’ll want to either reprocess them or make a new batch. If the pork rinds are soggy they won’t stick to the onion!
Perfect Topper
Although I could eat onion rings all day, everyday as a meal of their own I think they are the perfect pairing to any burger. Heck, they would probably be an even more perfect topper for the burger. If you missed these as much as I did, or if you love finger foods, you need to try these! Make them for a party, football game, or for family dinner. They won’t disappoint!
Nutrition includes 2 tbsp Coconut Flour
Low Carb Onion Rings
Ingredients:
- 1 medium white onion
- 1/2 cup Coconut flour
- 2 large eggs
- 1 tbsp Heavy Whipping Cream
- 2 oz Pork Rinds
- 1/2 cup grated parmesan cheese
Instructions:
- Slice onion width wise in half inch thick rings.
- Break apart rings and set aside all the inside pieces you won't be using.
- Use three different bowls to make a coconut flour, egg wash and heavy whipping cream, and pork rind parmesan coating stations.
- Starting with coconut flour go through all the steps of coating and place on baking rack as pictured above.
- Once all onions are coated, double back and recoat them starting with the egg wash.
- TIP: reprocess or remake the pork rind parmesan coating if it begins soggy/clumpy.
- Places double coated rings back on greased baking rack and place in 425 degree oven for 15 minutes.
- Serve warm and enjoy!
I love onion rings!! Can’t wait to try!! Thanks for the recipe!
Thank God for your wonderful recipies I am looking forward to receiving every single one !
Can’t wait to try this! Have you guys tried doing something similar to make fried cheese/ cheese sticks?
We have tried a few cheese stick recipes and haven’t had one good enough to post yet. We’ll keep working on it!
Walmart as well as Hispanic stores sells brand of Hispanic cheese that is called Frying Cheese. You literally cut it into strips and pan fry them and it’s soooooo much better than actual mozzarella sticks. You guys should see if you can find them in your local stores! Congrats on the engagement btw!
I’m a big fan of you guys. I’m glad that I came upon you two, on YouTube. You’re really helping me out on this keto Journey. The fact that you guys rep Philadelphia…, really has earned you some extra points with me. I’m originally from Philadelphia, though I have resided in California for the past 16 years…, I still always, represent Philadelphia. Philly for life.
I will be making these this week. YUM
They tasted great with a nice crunch, but even with spraying the rack, they stuck horribly–any advice?
Ours stuck a but as well. You can try brushing the bottoms of each onion ring a bit, but it is pretty tough to avoid sticking. Also, a silicon baking mat could help!
We used a wire rack set inside the baking sheet and they only stuck a tiny bit.
Putting them on parchment paper was the key for us. Didn’t stick at all
Thanks for the tip! We love parchment paper.
I just made these for have with my lunch and I am not gonna lie – THESE ARE DELICIOUS! I mixed up a little “bloomin’ onion” dip from another website (adapted for keto) and never imagined I could get my fix on like this. Thank you for your creative adaptations. I am 100 days in to keto, down 32 lbs and a “diet” has never been easier because of bloggers like you, I dont feel like Im missing any of my old favorites. Keep doing what you do – it makes a difference!
Thanks so much Nona! Our whole goal is to make this diet easier and more approachable!
The serving size for this is the whole onion? Roughly 8 or so rings (from your pictures)?
If so, not too bad nutrition wise.
2 servings per recipe!
I love Onion Rings, as does my husband. But this was just ok for me, and for him – he absolutely hated it. Thanks for posting this so we could try it. If you don’t try it you don’t know. Too bad it was a fail in this household.
What did he not like about them? I don’t like the taste of pork rinds, and I’ve not had good luck using them as a breading. So I’m hesitant to try this.
Can they be deep fried in coconut oil?
Yep, that should work well.
What can you use in place of pork rineds, I don’t eat pork
You can give parmesan and almond flour a try!
You could also try the Parmesan Chips, called Whisps, just baked chips made from Parmesan Cheese! break them up or use the crumbs from the bottom of the bag!! I don’t eat pork either!
What does “reprocesss” the pork rind coating mean? Reprocess it how?
Reprocess it in a food processor to brake up the clumps from the egg clumping the pork rind coating. Hope this helps!
Hi as a muslim I don’t consume pork. I was wondering if there is a substitute for pork rinds. Thank you so much
You could do an almond flour and parmesan coating!
Haven’t tried these yet but my mouth is watering just anticipating biting into these crunchy pieces of heaven ..I was wondering if I could use almond flour since I already have it in my cupboard?
It’s worth a try but it won’t come out quite as crispy.
This looks amazingly yummy! And pork rinds???! Ummmm yes please!
Is the sodium extremely high due to pork rinds????
It could be on the higher side depending on what kind of pork rinds you get. Most people eating a keto diet supplement sodium as is.
Hey, guys! Thanks for the recipe! When you say a white onion, is that a Vidalia sweet onion? Thanks.
Question: I don’t see coconut flakes in the recipe. Yet, a few of your photos clearly have coconut flakes incorporated into the food. My question is, did you forget to put the flaked coconut in the recipe or are they photos from another recipe?
-JTJr
Where do you see coconut? All I can see that is white, is the shredded Parmesan cheese.
I think you’re looking at grated parmesan cheese.
looks great! and they’re not fried!
I am going to make these
I’m making this next week, yummy! What’s a good substitute for pork rinds & cocnut flour?
Oooh, not much we’d say. Any particular resistence to pork rinds?
YES! Not everyone wants to eat pork!
How many rings are in a serving? Thanks!! p.s. love you guys! Hubby and I have started doing keto/low carb and you have helped us ALOT!!!!
We used a medium sized onion and just split however many onion rings we made into two servings.
Like it all except the grated parm in a container — 10 per cent wood fiber. I’ll use fresh and take the extra time to grate my own.
Is there a good substitute for pork rinds? I don’t like the taste of them.
You could give almond flour a try!
This looks honestly so delicious!! I am going to have to try this! Pinned! xox
Wow these look amazing! Can’t wait to try this. Are you using regular ketchup here? Is there a Keto version?
You can use sugar free ketchup 🙂
Hey guys!! I was just wondering if instead of breading these with the pork rinds could you make some type of beer batter with the coconut flour instead?
You can probably find an alternative keto batter somewhere online!
Hi Guys,
Love all of your recipes. I wanted to make a general inquiry. Have you experimented with your recipes and a hot air fryer?
I figure as long as we stick with veto oils, it should be fine, but I definitely wanted your opinion. I did find some peeps online using hot air fryers with keto recipes, however, I wanted to get the “experts'” opinions first.
Best!
Keto ON!
We haven’t ever used an air fryer 🙂
Tried these tonight as the recipe suggested. I stopped double breading halfway as I was running out of pork rind/parmesan mix.
I deep fried half of them in canola and oven baked the other half. I think I need to tweak this recipe somewhat as they tasted overwhelmingly bland. No discernable onion taste but rather just coconut floury (I did salt and pepper my egg wash)
The breading stuck very well and they were crispy and browned up. I might try alternative versions with different pork rinds or much thicker onion slices next time.
Do you have issues getting the 2nd round to stick or pulling off the second round? are you gentle about that part to keep the first layer intact?
It would help to be gentle, but if your pork rinds are getting soggy from the egg wash, that could be causing them to not stick to the onion. You might have to make a second batch of the pork rind coating so it’s dry and will stick better.
I followed directions rather blindly. Onion rings are traditionally fried. They were very dry and since keto is a fat rich diet I would fry them. Will do next time.
I didn’t have any pork rinds so I made these with hello Whisps crushed up! They came out awesome!! Super crunchy.
Hi, thanks for posting this- I’d really like to try it but I can’t reconcile your macros here and hope you can help. I don’t want to go over and my fitness app triples your macros for one serving.
1/2 coconut flour = 480 calories
2 eggs = 144 calories
1T whipping cream = 52 calories
2oz pork rinds= 80 calories
1/2 c Parmesan = 216 calories
Medium onion (100 g) = 40 calories
Total calories = 868 (divided by 2 means one serving is 434 calories)
What am I missing for one serving to be just 211 calories? Thanks!
1/2 cup of coconut flour should only be around 240 calories
What would be a substitute for pork rinds
You could try almond or coconut flour, but I am sure that they would not work as well.
Is it possible to use Almond flour instead?
You could try it, maybe a mixture of almond flour and parmesan.
Try Parmesan Chips, made from only Parmesan, baked!
This recipe looks great, can you suggest an alternative for pork rinds? We are a no pork house. Thanks.
You can try Parmesan cheese and almond flour.
Did you try these in the air fryer? If so how would you adjust cooking times?
We’ve never made them in the air fryer, but that’s a great idea. There is probably a keto onion ring air fryer recipe online somewhere to help you find cooking time.
Hi, I Love all your recipes. Can you please put serving sizes in the nutrition info.
This recipe makes 2 servings, so half an onion.
This recipe makes 2 servings. For example if you get 6 onion rings out of this recipe, 3 onion rings is a serving.
I wasted all ingredients. Nothing would hold to the onion ring. What did I do wrong?
I am not sure, they should stick quite easily. They are a bit delicate though.
Hi I can’t eat pork rinds what can I substitute ?
Can this be done in an air fryer?
These look great except for the white onion. One must use Vidalia onions which are sweeter and don’t overpower the batter or make your eyes water. 😁
how do you get the pork rinds fine enough to where they’ll code – get big chunks that you can’t break up I’ve even tried one of those neat pounders so I was just
Food processor
Pop them in the food processor or a nutribullet. The pork rinds will be perfect.
Can these be cooked in an air fryer?
We haven’t tried it yet, but seems like it would be worth a shot!
What is a serving?
1/2 of a medium onion would be one serving.
Llove the onion rings
Is there any alternative to pork rinds for those of use that don’t eat pork? I’m craving onion rings after seeing this!
Why 2 ounces? What does that equal? 1/4 cup, 1 /2 ????
That was a question I had, too. Is that weight or volume 2 oz?
What is the serving size for your nutrition facts?
Can I leave off pork rinds?
I made these as a side to a Philly cheesesteak bowl. Holy. Cow. These are insanely delicious and were a huge hit. I was somewhat skeptical as I was making them, but I was happily wrong in my initial judgment. I will be making these a regular rotation!
I miss onion rings. Thanks for posting this great modification.
Our pork rind/parmesan mixture got gloppy too soon. I’m going to try thinning the egg mixture with more cream and blending it in the blender.
Also, the recipe doesn’t spell out that the pork rinds need to be ground up. (It’s implied, and I got it, but…)
Onion rings and mozzarella sticks
Hi Matt and Megha. No pork or pork rinds for me! Have you found any successful subs that give it that crunch?
Thx,
Jay
p.s. We are LOVING your no fat head Cinnamon rolls. Such a great cakey texture!
Maybe get a paper towel stand up holder and put your finished onion rings on it … bring back your childhood memory 100%! Awesome recipe, thanks!
Something seems off. Where are you getting your coconut flour? Bob’s Red Mill is 4 net carbs per serving (2 tbs).
Hahah he could be like that because worse has happened to him. He wrote about how excited he was when a tea boy (or someone selling pakoras I don’t remember) asked for his books and he was very happy. Little did he know it was going to be used as waste paper !