Craving onion rings but trying to stick to a keto or low-carb diet? This recipe offers a fantastic alternative to traditional, deep-fried versions. These keto onion rings are not only easy to make with just a few ingredients, but they also deliver a satisfying crunch without the carb overload. This article will guide you through two different methods: one using a donut pan for a unique shape and the other creating crispy onion ring chips on a baking sheet.
Method 1: Keto Onion Rings in a Donut Pan
This method utilizes a donut pan to create perfectly shaped onion rings with a cheesy, crispy exterior.
Ingredients:
- 1 large onion
- Grated Parmesan cheese (pre-packaged, freshly grated)
- Cooking oil spray
Instructions:
- Preparation: Preheat the oven to 400°F (204°C). Grease a 6-cavity nonstick donut pan with cooking oil spray.
- Onion Prep: Wash and peel your onion. Cut into 1/2 inch thick rings. Separate the layers into individual rings and choose 6 that are slightly smaller than your donut molds so that they fit inside each cavity without touching the edges or center.
- Cheese Base: Sprinkle about 1.5 tablespoons of cheese inside each donut cavity to cover the bottom. You don't need to use the full amount. Just use enough to add a layer of cheese to the bottom
- Assemble the Rings: Place an onion ring in each cavity. Add about another 2.5 tablespoons of cheese over each onion ring to cover the ring completely and fill your donut cavity. The amount of cheese needed may vary depending on the size of your onion ring and your donut pan.
- Bake: Bake for about 12-15 minutes or until the surface is golden brown.
- Cool and Serve: Remove donuts from oven and allow them to cool slightly. As they cool, they will continue to crisp up. Once the onion rings are no longer too hot to touch, remove them from the donut pan. They should slide out easily if you greased the pan.
Important Notes for Donut Pan Method:
- Parmesan Cheese: This recipe works best with prepackaged freshly grated parmesan cheese. This is the kind sold in small plastic containers, must be refrigerated and must be consumed within a few days of opening. The parmesan should resemble small fine crumbs. Pre-packaged parmesan cheese often contains a small amount of cellulose to prevent caking, which also aids in creating a crispier cheese crust. It is recommended to stick with parmesan cheese for this recipe.
- Doubling the Recipe: You can double this recipe if you own two donut pans.
Method 2: Keto Onion Ring Chips on a Baking Sheet
This method is ideal for creating crispy onion ring chips using a baking sheet.
Ingredients:
- 1 large onion
- Shredded Parmesan cheese
- Olive oil
- Salt
- Garlic powder
- Paprika
Instructions:
- Preparation: Preheat oven to 400℉. Line an 12×17 inch rimmed baking sheet with parchment paper.
- Onion Prep: Slice your onion thinly into 1/4 inch rounds using a mandoline. Try to keep them intact rounds.
- Cheese Base: Sprinkle the baking sheet with the cheese so that there is a thin even layer of cheese.
- Assemble the Rings: Next, line up the onion ring slices so that they are not overlapping but right next to one another.
- Seasoning: Lightly brush tops of onion rings with olive oil. Then season the tops with salt, garlic powder and paprika.
- Bake: Bake for 18 minutes or until golden brown.
- Cool and Serve: We warm these up all the time if there are ever any leftovers. These will also serve great within a sandwich or as a burger topping!
Tips and Serving Suggestions for Baking Sheet Method:
- Parchment Paper: Make sure you are using PARCHMENT PAPER for this recipe.
- Dipping Sauce: The ideal chip deserves an equally delicious dip. That’s why we made my Lazy Tzatziki Dip for these onion ring chips. You can also make a combination of mayo, sriracha and lime juice.
Alternative Keto Onion Rings Recipe
Here's another take on keto-friendly onion rings, utilizing cottage cheese for a unique twist.
Ingredients:
- Cottage cheese
- Egg
- Onion powder
- Garlic powder
- Italian spices (garlic, onion, and basil)
- Salt and pepper to taste
Instructions:
- Preparation: Preheat your oven or air fryer to 400°F (204°C).
- Batter Prep: Add the cottage cheese, onion powder, garlic powder, egg and salt and pepper to taste to a food processor, and pulse until smooth.
- Form the Rings: Make circles of the cottage cheese mixture on a parchment lined baking sheet.
- Bake/Air Fry:
- Oven: Bake at 400 degrees for 35-45 minutes or until the cottage cheese mixture is browned and crispy on the edges.
- Air Fryer: Air fry at 400F for about 30-45 minutes.
- Cool and Serve: Save your leftover onion rings. Store your onion rings in an airtight container and keep them refrigerated.
Serving Suggestions:
Onion rings are a versatile side dish. Here are a few serving suggestions:
Read also: Easy Low-Carb Cheese Crackers
- Burgers: If you like burgers, then make a keto pizza burger to go with the onion rings. My favorite burger recipes is the keto Five Guys Cheeseburger grilled cheese.
- Dips: Serve with your favorite keto-friendly dips.
Nutritional Information
Even though you will need a large onion, you only use a small portion of it, about 38 grams for 6 onion rings. The nutrition information provided are only estimates based on an online nutritional calculator. This is not a comprehensive list of all the nutrients in the recipe (i.e., does not include vitamins, cholesterol, etc).
Read also: Keto Calorie Counting: A Detailed Guide
Read also: Magnesium Supplements for Keto