“Crispy Keto Onion Rings”

November 27, 2023  Happy Chef Avatar
“Crispy Keto Onion Rings”

Onion rings—they are one of those addictively crunchy, delicious snacks that are beloved by absolutely everyone who tries them. Unfortunately, deep-fried onion rings are among the least healthy foods around—and if you’re following a keto diet, they’re a big no-no.

Well, it turns out you don’t need to totally banish onion rings from your life. Introducing Crispy Keto Onion Rings, your beloved fried rings reimagined as healthy, low-carb treats that you can enjoy without worry!

These vegan-friendly, gluten-free rings are cooked with oats and almond flour and seasoned with garlic and onion powder instead of the usual breading. As a result, you get all the crunch and flavor of an old-fashioned onion ring without the carbs or the guilt. So if you’ve been hankering for something crunchy and delicious, these Crispy Keto Onion Rings are the perfect solution!

Makes about 16 onion rings.

1 cup old-fashioned oats
1/2 cup almond flour
2 teaspoons garlic powder
1 teaspoon onion powder
1/2 teaspoon sea salt
2 tablespoons nutritional yeast
1 tablespoon ground flaxseed
1/4 teaspoon ground black pepper
1 cup lukewarm water
1 medium onion, cut into 1/4-inch rings
Coconut oil, for cooking


1. In a medium bowl, mix together the oats, almond flour, garlic powder, onion powder, sea salt, nutritional yeast, ground flaxseed, and ground black pepper.

2. Slowly pour the water into the bowl and stir until a thick batter forms.

3. Heat a large skillet over medium heat and layer the bottom with coconut oil.

4. Dip the onion rings into the batter, coating each piece completely.

5. Carefully place the coated onion rings in the skillet and cook until golden brown, about 5 minutes per side.

6. Use a spatula to carefully remove the onions from the skillet and place them on a plate lined with paper towels to let the oil drain.

7. Continue cooking the remaining onion rings until all are golden brown.

8. Enjoy your Crispy Keto Onion Rings!

Once you’ve tasted how delicious these onion rings are, you’ll never want to go back to the deep-fried kind. The oats and almond flour create a crunchy, flavorful coating that can hardly be compared to breadcrumbs or batter. And since it’s so easy to make, you can whip up a batch in no time.

These Crispy Keto Onion Rings can be enjoyed as a side dish, a snack, or even as a topping for salads or burgers. They’re great for a quick lunch or snack, and they’re sure to please the whole family. So next time you find yourself craving some crunchy goodness, you can satisfy your cravings without even having to leave the house!

Making the perfect Crispy Keto Onion Rings is all about getting the right ingredients and mastering the technique. But once you’ve mastered it you’ll be able to enjoy these tasty treats any time. So go on—give it a try!

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