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Crispy Keto Onion Rings Recipe

Louise | March 19
Crispy Keto Onion Rings Recipe #keto

What kind of diet lets you eat onion rings? That’s right — Keto! This crispy Keto onion rings recipe is soooo good and it’s ready in about 10 minutes!

Why Most Onion Rings Are Not Keto

Onion rings are pretty simple. You slice an onion, coat it in flour, dip it in egg, and encrust it with bread crumbs.

Just one problem — as traditionally made, a serving of onion rings has more than 30 grams of carbs!

I’m sure you can see why. The flour and bread crumbs would kick you out of ketosis in a snap.

And if you’re dining in a restaurant, you have no idea what kind of oil they’re frying in, which means it could be a bad fat.

The problem with these fats isn’t so much about Keto; it’s about them being unhealthy.

How to Make Keto Onion Rings

First, you need to replace all-purpose flour with a Keto alternative. Coconut flour works well for this recipe.

Coconut flour is made from dehydrated coconut. While it still has some carbs, there aren’t many, and it’s a good source of fiber.

It has a light texture and consistency that makes it very versatile for your Keto cooking and baking.

Flour isn’t the only thing that needed to be swapped. I replaced the bread crumbs with crushed pork rinds.

Are Pork Rinds Keto?

Although they may seem similar to chips and puffy carb-laden snack treats, pork rinds are a great snack for Keto.

That’s because they’re not made of starchy potatoes like chips — pork rinds are made of pig skin that has been fried, often in lard.

While it’s perhaps not the most appetizing thought, it explains why pork rinds are Keto, whereas the chips, popcorn, and pretzels nearby on the shelf are not.

Rather than eating the pork rinds whole, you’ll crush them up and use them as “breading” for the onion rings.

More Keto Snacks

These crispy Keto onion rings are super tasty, but you probably wouldn’t want to eat them every day.

If you’re in Keto for the long haul, you’re going to need some options in the snack department.

Check out this post with more simple and satisfying Keto diet snack recipes. You’ll find great options to help you achieve your goals without feeling hungry or fatigued.

You’ll also find 11 easy to find Keto snacks, as well as ingredients you should watch out for.

Crispy Keto Onion Rings Recipe #keto

Crispy Keto Onion Rings Recipe #keto

Crispy Keto Onion Rings Recipe

  • Author: Louise Hendon
  • Prep Time: 5 minutes
  • Cook Time: 6 minutes
  • Total Time: 11 minutes
  • Yield: 2 servings 1x
  • Category: Snack
  • Cuisine: American


You can’t go wrong with crispy onion rings – even when on Keto!



  1. Blitz the pork rinds into crumbs and place into a bowl.
  2. Add the coconut flour into a second bowl and the beaten egg in a third bowl.
  3. Heat enough oil in a pan to deep fry the onions. Working in batches, dip the onion rings in the coconut flour and dust off any excess. Then dip them into the egg and allow excess egg to drip off. Finally, press the onion rings into the pork crumbs until well-coated.
  4. Fry the rings in the hot oil for 4-5 minutes, using a slotted spoon to gently turn them in the oil. Remove and drain well.
  5. Season with salt and freshly ground black pepper and garnish with chopped parsley before serving.


All nutritional data are estimated and based on per serving amounts.

Net Carbs: 4 g


  • Calories: 219
  • Sugar: 3 g
  • Fat: 18 g
  • Carbohydrates: 6 g
  • Fiber: 2 g
  • Protein: 7 g

Louise co-founded Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. She has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love.