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air fryer frozen onion rings

Air Fryer Frozen Onion Rings (Keto, Low Carb)

Summer Yule
My air fryer frozen onion rings have only 4.3g of net carbs per (generous!) serving. Learn to make keto frozen onion rings with less mess!
5 from 2 votes
Cook Time 10 mins
Total Time 10 mins
Course Side Dish
Cuisine American
Servings 8
Calories 356 kcal

Ingredients

  • 1 large sweet onion (about 12-13 ounces or 340-369 grams in weight)
  • 1 cup almond flour
  • 2 teaspoons paprika
  • 6 large eggs
  • 3 cups pork panko
  • 2 teaspoons garlic powder
  • 1 teaspoon onion powder
  • 2 pinches cayenne pepper (or ghost pepper)
  • dipping sauce of choice

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. 
  • Line two large baking sheets with freezer paper.
  • You will be putting the breading mixture in three small bowls. Fill each bowl with the ingredients shown, and refill them as needed as you coat the rings. This is VERY important to help prevent the dry coatings from getting clumpy. Don't skip doing this!
  • Bowl 1: ¼ cup almond flour and ½ teaspoon paprika. Stir. (I needed to refill this bowl 4 times.)
  • Bowl 2: Whisk 2 eggs. (I needed to refill this bowl 3 times.)
  • Bowl 3: 1½ cups pork panko, 1 teaspoon garlic powder, ½ teaspoon onion powder, pinch of cayenne pepper. (I needed to refill this bowl twice. If you use a different amount of the breading ingredients than I did, the nutrition information below will be incorrect.)
  • Bread the cut onions by dipping them in bowl 1, bowl 2, bowl 1, bowl 2, then bowl 3. If the unbreaded onion rings are dry, you can skip a step and bread them like this: bowl 2, bowl 1, bowl 2, then bowl 3. Coat all the onion rings well with the breading.
  • Lay the coated onion rings in a single layer on the lined baking sheets. Try to ensure that they are not touching. However, it's fine if you place the small-diameter onion rings inside of the larger ones.
  • After you have all of the breaded keto onion rings on the trays, freeze them for at least 4 hours. The freezing step helps ensure the coating won't fall off when we air fry.
  • After the onion rings have frozen solid, air fry what you'll eat and pack the rest of the frozen onion rings in freezer storage bags for later.
  • To air fry onion rings, put the rings in a single layer on the air fryer tray(s). Small onion rings can be put inside of larger ones, but try to ensure they don’t touch. I was only able to fit a maximum of 10 onion rings per tray. 
  • Air frying on one tray: air fry in the top rack position at 400°F (200°C) for 10 minutes. No need to flip them.
  • Air frying on two trays: air fry for 7 minutes at 400°F (200°C). Then switch the position of the trays in the air fryer oven and cook an additional 6-7 minutes at 400°F (200°C). (13-14 minutes total air frying time)
  • Let the onion rings cool a little before serving with your favorite dipping sauce. Enjoy!

Notes


This is a level 3 recipe (weight maintenance and active lifestyles). Coating a food in pork rinds does not lead to a light recipe! (No surprises there, eh? Haha) 
Onions are a low carb and low calorie food. However, the pork rinds are extremely high in calories and fat (and deliciousness, FWIW). If you’re having trouble losing weight on the keto diet, check your fat intake. 
On keto a person may adopt the diet and eat excessive amounts of energy-dense foods. This includes pork rinds, but also other keto snack foods, nuts, seeds, cheese, heavy cream, avocado, and fatty meats. Then they’ll wonder why the ketogenic diet is not working for weight loss. 
You need to maintain a calorie deficit to lose weight, regardless of your dietary lifestyle. High fat foods pack a lot of calories into a small volume. If you don’t find these foods filling, you may end up overeating them, sabotaging your fat loss goals. 
When I enjoy onion rings (keto or not), I make sure to pair them with lean protein and non-starchy veggies. This balances out the meal, providing more satiating protein and volume (for few calories). The onion rings are already bringing a lot of fat to the table; I don’t need to add more. 
Something nice about this recipe is that these are frozen onion rings. You can easily prepare one serving at a time. This may make it (slightly) easier to portion control these tasty treats. 
That said, it’s really easy to air fry more onion rings for additional servings. If you know you tend to overeat onion rings, there’s no need to keep them in the house all the time. Setting your home environment up for success can be a huge positive step towards greater health. 
 
Nutrition information is for one serving of the recipe without dipping sauce. Carbohydrates listed are net carbs (total carbs minus the fiber). 

Nutrition

Calories: 356kcalCarbohydrates: 4.3gProtein: 32.1gFat: 23.2gSaturated Fat: 4gSodium: 1002.8mgPotassium: 151.2mgVitamin A: 10.9% DVVitamin C: 3.2% DVCalcium: 6.5% DVIron: 6.5% DV
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