I’ve really been missing onion rings since I went low carb.
Which is weird because it’s not like I ate them a lot before. I guess, like anything, it’s the knowing I can’t have them that makes me want them more!
I prefer beer battered onion rings, which these are not. But as a low carb substitute, they did have everything I look for in an onion ring.
Crunchy and savory on the outside – sweet and soft on the inside…
Mission accomplished!
These low carb onion rings are super easy to make.
My only change would be to cut them thicker than I did, as my breading to onion ratio was a little heavier than I would have liked. Next time I’ll cut the onion rings to about 1/2 inch thick.
Some people have commented that the breading didn’t stick to their onion rings. Please note that it’s important that your oil is hot enough to weld it on there almost instantly.
Also, you have to bread the onion rings individually, a couple at a time, not just dump the whole lot into the egg and then right into the breading in one pile.
If you do that you’ll get a lumpy mess and nothing will adhere to the actual onions.
Print
Low Carb Onion Rings
- Yield: 4 1x
Ingredients
- 1 large onion
- 1 egg
- 2 Tbsp coconut flour
- 2 Tbsp grated parmesan cheese
- 1/8 tsp garlic powder
- 1/4 tsp parsley flakes
- 1/8 tsp cayenne pepper
- salt to taste
- 1/4 cup olive oil for frying
Instructions
- Heat the oil in a medium saute pan.
- Meanwhile, beat the egg in a shallow bowl. Combine the coconut flour, parmesan, garlic powder, parsley flakes, cayenne and salt in a shallow bowl.
- Slice up your onion to a thickness of about 1/2 – 3/4 of an inch and break up the rings until you have a big pile. Add all of the onion rings to the beaten egg and mix thoroughly so they are well coated. Soak the onions in the egg for at least a minute, and then in small batches dip in the coating and then into the hot oil.
- Fry until golden brown and then turn with a fork or tongs to brown the other side. Remove to a plate lined with paper towels to soak up any excess oil.
- Serve with sugar free ketchup or the sauce of your choice. Enjoy!
- Category: Appetizer
- Cuisine: Onion rings
Nutrition
- Calories: 175
- Fat: 16g
- Carbohydrates: 4g net
- Protein: 3g
Anna says
The dangers of only half reading the recipe & trying to remember it as you go: I mixed all the ingredients together, then added the onion rings. It was too thick. I added another egg. It was too thick. I added water. It kind of thinned out, enough to stick to the rings. I heated the oil, added the rings, and the batter fell right off :( Now I have a pot of yucky oil, half cooked rings and sticky batter.
Next time- I’ll really read your directions!!!!
Mellissa Sevigny (sevimel) says
That stinks Anna! I did that once with a traditional recipe and I tried everything and I wasn’t able to come back from it either! Just a lumpy mess – such a bummer when that happens! Hope you get to try them again and they come out great! :)
Janelle Deeds says
Mmmmmmm. Yay!
Mellissa Sevigny (sevimel) says
Enjoy!
Jan says
Oh my! I haven’t had onion rings in ages, well before I started low carbing, but I do love them. I’m going to try these soon! Thanks!
Mellissa Sevigny (sevimel) says
Hope you like them Jan!
Mom Photographer says
I bet it taste great with the coconut flour! Great idea, btw!
Mellissa Sevigny (sevimel) says
Thanks, the coconut flour makes them nice and crispy!
Andrew says
These look great. I’ve recently shared your blog with my parents who are on a low-carb streak as well.
Do you think these things could be baked and not fried?
Mellissa Sevigny (sevimel) says
Hi Andrew, thanks for sharing the blog with your parents, I hope they are enjoying the recipes! I do think you could bake these but I would coat them lightly in mayo instead of the egg first. The mayo contains oil which will help you get that fried consistency and it will also help keep the coating from sliding off as it bakes. Let me know if you try it and how they come out!
Jenny says
Thanks for the low carb onion rings recipe.
I’ll create one for sure, my kids are gonna like it :)
If you don’t mind, can you submit your low carb onion rings photo in http://www.foodporn.net ?
It’s a food photography site full of all DIY food pictures from members around the world. submit by yourself and let me know when you did, so I can share it.
Mellissa Sevigny (sevimel) says
I’ll check it out, thanks Jenny!
Mellissa Sevigny (sevimel) says
Hey Jenny, I tried to submit and kept getting an error so I finally gave up. Sorry!
Aline - Yoshii says
woah woah, these look amazing! What an awesome idea! I love onions and I have never thought of onion rings while on keto! Thank you so much <3
Mellissa Sevigny (sevimel) says
Your welcome Aline! I loved these and I hope you will too!
Doris says
Hi Melissa,
Those look yummy. My only question would be, did you really only use 1/4 cup oil to fry those all those onion rings, because 1/4 cup really isn’t that much. Do you mean 1/4 pot of oil?
Mellissa Sevigny (sevimel) says
Hey Doris! For the sake of the recipe and calculating nutrition info I did only use the 1/4 cup and it worked fine. It depends on the size of your pan (I used a relatively small one) and you’ll have to flip them to get them golden on both sides. It will be easier to use more oil and I doubt it would add calories because the rings would only absorb so much. In fact I had oil left in the pan even after using 1/4 cup for mine. So use whatever works best for you!
Doris says
Thanks, Melissa! I saw on another blog a different foodie use 1/4 cup to fry cauliflower florets and it just dumbfounded me as I remembered you also used a 1/4 cup. Okay, I’ll use a small pan. Though coconut oil is healthy, it’s still fat and way too much isn’t good.
Lars says
If you do NUTRITIONAL KETOSIS, the more healthy fats, the better.
Deb says
As for the folks believing coconuts have too much fat – and not being healthy – it is how very badly—quite a lot of people — have been brainwashed to believe fat is bad. Quite the contrary. Without going into the chemistry – it’s SUGAR which causes weight/fat gain, not fat. Sure, if you are counting calories-trying the low-carb diet, etc. steer in the direction of what’s best for you – to lose weight or maintain it – with your calorie amount, and steer AWAY from “low fat” anything. Stop the thinking that fat is bad. It’s precisely why so many people are overweight. There has always been terrific science to show this, but it was suppressed due to the outlandish marketing of chemical companies – selling artificial ingredients – to food processors. Therein lies the whole problem-processed foods. So no disrespect intended, but real foods, no sugar, low carbs – are how we need to eat. And if you are in ketosis, low – low carbs are quite doable. Coconut oil IS healthy, and it is a GOOD fat – use what is recommended and you’ll do fine. I have!
Jude says
Are you kidding me? You, milady, are a national treasure. I’m am totally pulling out some killer mustard/sour cream/savory heavenly sauce recipe out of my butt for these rings. Dang. And thank you.
Mellissa Sevigny (sevimel) says
Sounds good Jude! I used sriracha, sour cream and mayo to dip mine in and it was sooo yummy! Hope you like these!
Elizabeth says
I tried to make these yesterday . They didn’t get crunchy at all. I was so looking forward this.)
Dcart66 says
Mine turned out horrible. Decent taste at best… maybe more detail and this recipe could work? New to cooking but this is basic stuff. Disappointed.
bringmemycoffee.com says
I’ve spent the last 24 hours debating a Weight Watchers vs Atkins for my journey back to single digit clothes (okay- maybe not single digit, but at least get me out of the “teens”). After seeing this…Atkins wins.
Mellissa Sevigny (sevimel) says
They might both get you to where you want to be but I find a low carb diet much easier to follow because the food choices are so delicious! I hope you find yourself “out of the teens” soon! :)
Britt says
coffee,
While Atkins has its merits, I’d encourage you and any one else interested in being healthier (and dropping a bit of weight) to check out marksdailyapple.com (I see a nice little link to the left on the blog list). Eating real food (including these onion rings which I absolutely have to try now!) is what it’s all about. I’d suggest looking into getting the book “It Starts With Food” by the Hartwigs too!
DarB says
Look carb all the way……………no contest!!!!!