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
patti says
Thanks for this recipe. My Atkins hubby loves onion rings and I do not have a lot of experience in making them. They were not nearly as hard to make as I expected! This recipe helped me understand the how-tos and was pretty easy.
Miranda says
Currently making these.. What a waste of oil That’s all I have to say *thumbs down*
Mellissa Sevigny says
Thanks for the feedback Miranda, sorry you didn’t have success with them! I’m going to revamp this recipe to make it more user friendly asap!
Matthew Underbrink says
Like a lot of other people I had a lot of trouble with these. Batter slid off, couldn’t get enough batter to stick to the onion in the first place. Do you have a recommendation on what kind of onion to use? I think smaller cuts is the way to go. I did the 1/2 inch and it was just really difficult to manage. I think I got like 2 decent rings out of the whole batch. I’d like to try again but would love some tips and tricks….
Vicki says
Been following a low carb diet for 2 months now and have just recently started missing my steak and chips, now I have something to make with my steak, can’t wait.
Pan says
Unfortunately this didn’t work out and I ended up throwing it away. Have you tried this with the thicker slices as written? I think that’s the issue. This would work well for thinner slices, like what you made in the pictures. But the larger slices of onion, which I made as directed, just weren’t able to cook enough by the time the breading was crisp. I tried to salvage them in the oven and it didn’t work. I would make these again, but only as very thin shoestring onions.
Jenn says
Just saying I love you for this!! Thanks for this…I REALLY needed this recipe!
Regina says
Just made these tonight and they turned out fabulous! Made your recipe to a “T” but did add one step: threw the onion rings in a bag with 1 tbl coconut flour prior to egg dredge. Its a critical step especially if your onions are “moist” . Taste just like flour batter! Thank you!!
Naomi Wright says
Hi Mellissa,
Thanks so much for your recipes. I did try these this past week and like others, it turned out to be a a disaster! The batter didn’t stick at all, but I’ll try again with 1 more egg and more flour & cheese. I did this for my Meatless Monday and ended up eating just a little.
Mellissa Sevigny says
Sorry Naomi, I’m going to have to revisit this recipe and make it more user friendly with an updated breading option. I’ll get to work on that soon, promise!
Janis says
This looks incredible but wouldn’t it be healthier to fry in coconut oil? I thought I remember reading something about Olive Oil not withstanding high heat.
Mellissa Sevigny says
Coconut oil would work too Janis!
Christy says
Do you think you could substitute almond flour for coconut flour? I haven’t been able to find coconut flour anywhere!
Mellissa Sevigny says
I haven’t tried it Christy so I can’t really recommend it with confidence – in theory it should work though! I get my coconut flour online – it’s easier and cheaper than buying it in the store! Nuts.com is my favorite! You can click the ad on the right to get over there if you want to check out their prices. Enjoy the onion rings and let me know if the almond flour works!