Crispy on the outside and tender on the inside, these baked keto onion rings deliver all the satisfaction of the classic appetizer without the deep-fried guilt. The secret lies in the clever combination of almond flour and Parmesan cheese, creating a coating that crisps up beautifully in the oven. Smoked paprika adds a savory depth, while a touch of cayenne offers a subtle kick.

This recipe works because the almond flour provides a low-carb alternative to traditional breadcrumbs, while the Parmesan cheese adds flavor and helps the coating adhere to the onions. Baking instead of frying keeps the rings light and healthy. Serve these alongside a burger, as a fun snack, or as a flavorful side dish any night of the week.

Why you’ll love this Crispy Baked Keto Onion Rings (No Fry!) with Keto Baked Onion Rings

Satisfy your onion ring cravings without the extra carbs.
Achieve a delightfully crispy texture without deep frying.
These keto baked onion rings are quick and easy to make, ready in under 40 minutes.
The almond flour and Parmesan cheese coating is packed with flavor.
Customize the spice level to your liking with cayenne pepper.
A perfect appetizer or side dish for your keto lifestyle.

Ingredients & Substitutions

Ingredients for Crispy Baked Keto Onion Rings (No Fry!)

2 large yellow onions, sliced into 1/4-inch rings
1 cup almond flour
1/2 cup grated Parmesan cheese
2 large eggs, beaten
2 tablespoons heavy cream
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon smoked paprika
1/4 teaspoon cayenne pepper (optional)
Salt and pepper to taste
Olive oil spray

Keto baked onion rings makes every moment feel comforting. Tips: For a dairy-free version, nutritional yeast can be used as a substitute for Parmesan cheese, though the flavor will be slightly different. For a smoother coating, use blanched almond flour.

How to make Crispy Baked Keto Onion Rings (No Fry!)

Step 1: Prepare the Oven and Ingredients

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Prepare three shallow dishes: one for the almond flour mixture, one for the egg mixture, and one for the onion rings after coating.

Step 2: Mix the Dry Ingredients

In a shallow dish, whisk together the almond flour, Parmesan cheese, garlic powder, onion powder, smoked paprika, cayenne pepper (if using), salt, and pepper.

Step 3: Prepare the Egg Wash

In another shallow dish, whisk together the eggs and heavy cream. The heavy cream adds a richness to the egg wash, helping the almond flour adhere better.

Step 4: Coat the Onion Rings

Dip each onion ring into the egg mixture, allowing excess to drip off. Then, dredge the ring in the almond flour mixture, ensuring it’s fully coated. Press gently to help the coating adhere. Place the coated onion rings on the prepared baking sheet in a single layer.

Chef’s Tip: For best results, work in batches to prevent the almond flour mixture from becoming too wet.

Step 5: Bake the Onion Rings

Spray the coated onion rings lightly with olive oil spray. Bake for 10-12 minutes, then flip the onion rings and bake for another 8-10 minutes, or until golden brown and crispy.

Step 6: Cool and Serve

Let cool slightly before serving. Serve immediately for the best crispiness.

Tips for Success

Don’t overcrowd the baking sheet. Bake in batches if necessary to ensure even cooking and maximum crispiness.
For extra crispiness, broil the onion rings for the last 1-2 minutes of baking, watching closely to prevent burning.
Use a high-quality Parmesan cheese for the best flavor.
Make sure the onion rings are sliced evenly for uniform cooking.

Serving Suggestions

These keto onion rings are fantastic on their own as a snack, but they also pair well with burgers, sandwiches, or as a side dish to grilled chicken or steak. Serve with your favorite keto-friendly dipping sauce, such as sugar-free ketchup, ranch dressing, or a creamy avocado dip. You might also enjoy them alongside these cheesy chicken pasta recipe for a comforting meal.

Storage & Reheating

Store leftover onion rings in an airtight container in the refrigerator for up to 2 days. Reheat in the oven or air fryer for best results to restore crispiness. Microwaving is not recommended as it will make them soggy.

Frequently Asked Questions

Can I freeze these onion rings?

Freezing is not recommended as the texture will change and they may become soggy upon thawing. It’s best to enjoy them fresh.

Is this recipe spicy?

The recipe has a mild kick from the optional cayenne pepper. You can adjust the amount to your preference, or omit it altogether if you prefer a milder flavor.

Can I use a different type of onion?

While yellow onions are recommended for their sweetness and flavor, you can use white onions or even sweet onions. Keep in mind that the cooking time may vary slightly.

Conclusion

These keto baked onion rings offer a delicious and guilt-free way to enjoy a classic favorite. The combination of almond flour, Parmesan cheese, and spices creates a satisfyingly crispy texture and savory flavor that will keep you coming back for more. They’re easy to make, customizable to your spice preference, and perfect for any occasion. For a great burger topping, check out this ultimate smash burger sauce recipe. Let us know in the comments how yours turned out!

Keto Baked Onion Rings Ultimate Crispy Keto Onion Rings: Baked, Not Fried!