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My keto onion rings recipe is easy to make in the air fryer or oven. Crushed pork rinds are the secret to creating a flavorful, golden coating that’s crispy, crunchy, and satisfying. Additionally, unlike store-bought onion rings made with wheat flour, these are low carb and gluten free. Make homemade onion rings from scratch that taste even better than anything you’d find in the freezer aisle!
🧅 Keto Onion Rings Ingredients
- 1/2 large sweet onion
- 2 large eggs
- 1½ cups pork panko breading
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- Pinch of cayenne pepper
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Pork panko is salty and high in fat, so there’s no need to add extra oil spray or salt for this recipe.
For the best flavor, I recommend using sweet onions. They’re my top choice for onion rings and worth seeking out.
Keep in mind that cooking times may vary slightly depending on your air fryer. If you’re using a smaller model, you’ll need to cook the onion rings in batches.
➕ How to Make Keto Onion Rings
Cut the onion into ¼-½-inch-thick rings (0.64-1.27 cm). Carefully split the rings apart, saving the middles of the onions for another recipe.
In one bowl, whisk the eggs until well combined. In a separate bowl, mix together the pork panko, paprika, garlic powder, onion powder, and cayenne pepper.
Dip each onion ring in the egg and then the pork panko mixture. After the ring is coated, place it in the air fryer basket or tray. The rings should be in a single non-touching layer.
Air fry onion rings for 7-9 minutes at 400F (200C). There is no need to preheat the air fryer first. Watch them closely so they don’t burn.
Let the onion rings cool for a few minutes before serving with your favorite dipping sauce. They’re perfectly crisp outside and tender inside. YUM!
Oven Directions
If you don’t have an air fryer, you can bake these keto onion rings in the oven instead. Preheat your oven to 400F (200C) and line a baking sheet with parchment paper. Arrange the onion rings in a single layer and bake for 18-20 minutes, flipping halfway through for even crisping.
How to Store Leftovers
Leftover onion rings keep for up to 3-4 days in the refrigerator in a covered container. Reheat them in the air fryer at 400F (200C) for 2-4 minutes.
Watch How to Make It!
Keto Onion Rings with Pork Rinds (Air Fryer Recipe)
Ingredients
- ½ large sweet onion
- 1½ cups pork panko
- 2 large eggs
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- 1 pinch cayenne pepper
Instructions
- Cut the onion into ¼-½-inch (0.64-1.27 cm) thick rings. Carefully split the rings apart, saving the middles of the onions for another recipe.
- In one bowl, whisk the eggs until well combined. In a separate bowl, mix together the pork panko, paprika, garlic powder, onion powder, and cayenne pepper.
- Dip each onion ring in the egg and then the pork panko mixture. After the ring is coated, place it in the air fryer basket or tray. The rings should be in a single non-touching layer.
- Air fry onion rings for 7-9 minutes at 400°F (200°C). Watch them closely so they don’t burn.
- Let the onion rings cool for a few minutes before serving with your favorite dipping sauce. Enjoy!
- Oven directions: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Arrange the onion rings in a single layer and bake for 18-20 minutes, flipping halfway through for even crisping.
Equipment
Notes
💭 Expert Tips from Dietitian Summer Yule
This is a level 3 recipe (weight maintenance and active lifestyles). Coating food in pork rinds doesn’t result in a light recipe, which probably comes as no surprise. Onions are low in carbs and calories, but pork rinds are very high in fat and calories (and full of flavor, FWIW). If you’re having trouble losing weight on a keto diet, consider evaluating your fat intake. No matter your dietary approach, weight loss requires a calorie deficit. High-fat foods are calorie-dense, meaning they pack a lot of energy into a small amount of food. If these foods don’t keep you full, it’s easy to overeat and stall your progress. Nutrition information is for one serving of the recipe. You may not use all of the egg or seasoned crumbs, which can impact the final values.
nutrition info disclaimer
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don’t sweat the numbers too much.
“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x
Nutrition
🍔 What to Serve with Onion Rings
My favorite thing to eat with onion rings is a good burger! Use a lettuce wrap in place of the bun to keep things keto.
👩🏻🍳 More Keto Air Fryer Recipes
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Hello! I’m Summer, a registered dietitian and home chef who loves to cook, eat, and create recipes for you! Every recipe on this site has been tested by me to help ensure your success in the kitchen. All eaters are welcome here 🙂
What’s your favorite dip for onion rings?