Crispy Keto Onion Rings (Oven or Air Fryer)
Crunchy onion rings with a pork rind, almond flour and parmesan crust instead of batter — about 8 g net carbs per serving, baked or air-fried.
Serves 3 (about 20 rings) · Prep 15 min · Cook 15 min
Ingredients
- 1 large onion, cut into 1 cm rings
- 2 large eggs, beaten
- 60 g almond flour
- 40 g finely grated parmesan
- 30 g pork rinds, crushed fine
- 1 tsp smoked paprika, ½ tsp garlic powder, salt; oil spray
Method
- Heat the oven to 220 °C, or the air fryer to 200 °C.
- Separate the onion into rings and keep the larger ones (save small centres for another dish).
- Mix the almond flour, parmesan, pork rinds and spices in a shallow bowl.
- Dip each ring in egg, then press into the crumb. For a thicker crust, repeat.
- Spray lightly with oil. Bake 12–15 minutes or air-fry 8–10 minutes, turning once, until deep golden.
Tip. Onion is the carb source here. Thinner rings mean more crust and less onion per bite.
Nutrition per serving
| Nutrient | Per serving |
|---|---|
| Calories | 297 kcal |
| Fat | 19.8 g |
| Protein | 20.1 g |
| Total carbohydrate | 11.2 g |
| Fibre | 3.6 g |
| Net carbs | 7.6 g |
Calculated from USDA FoodData Central values for the weights listed; cooking fat counts 70% as eaten (our method). Seasonings are not counted. One serving is 38% of a 20 g net-carb day.
Fitting it to your macros
Need more protein? Increase the main protein ingredient by a third. Need more fat to stay full? Add butter, olive oil or avocado on the plate. The keto macro calculator gives your own daily targets, and Ketora can build a full week around recipes like this.
Frequently asked questions
How many net carbs are in crispy keto onion rings (oven or air fryer)?
About 7.6 g net carbs per serving (11.2 g total carbohydrate minus 3.6 g fibre), calculated from USDA data for the exact ingredient weights in this recipe.
Can I make it ahead?
It is best fresh, but leftovers keep 2–3 days in the fridge.