These super crispy baked keto onion rings with cheese are a dead ringer for the deep fried breaded variety and take less than 30 minutes to prepare.
Slicing onions into thick rings and baking them between a layer of shredded cheddar and mozzarella are the secrets to achieving the perfect keto onion ring recipe. A touch of buffalo seasoning adds a nice heat.
Simply use two donut pans for easy baking. I used silicone donut pans making it super easy to remove the keto onions rings after baking.
Pair them with a juicy lettuce wrapped turkey burger or a lean beef burger as a meal or serve them as a party appetizer at your next get together. Not only are they low carb onion rings but they can also pass for a bread less pizza.
For all those onion lovers out there make sure you try my French Onion Chicken Bake Recipe also..it's really good!
If you love delicious keto recipes make sure you check out my Wendy's Copycat Low Carb Frosty, Cheesy Chaffles, Zucchini Pizza Boats, Keto Zucchini Bread and most popular Keto Mozzarella Sticks.
Why make this cheesy onion ring recipe?
You don't want to miss out on this easy homemade keto appetizer!
Weight Watcher Friendly - Only 3 points for one extra large low carb onion ring on the WW Blue Plan if you use the reduced fat cheddar cheese. If you are not following the WW Blue plan just plug the ingredients into your WW app to determine your exact points.
A super low carb keto appetizer - that's not easy to find!
So easy to make - You only need 2 ingredients for these gluten free onion rings.
Kid Friendly - These baked onion rings are like mini pizzas with no crust..what kid doesn't love a mini pizza!
Budget Friendly - Costs less than $20.00 to prepare.
- These Crispy Keto Onion Rings are the perfect side dish to my favorite Cast Iron Skillet Chicken Recipe!
Ingredients needed and substitutions:
- Cheddar Cheese - I used a blend of reduced fat cheddar and mozzarella cheese. Feel free to use your favorite cheese.
- Sliced Onion - For this recipe I used a red onion and a yellow onion.
- Flavor God Seasonings - I used the Pizza, Buffalo and Everything Seasoning for this batch of healthy cheddar onion rings.
How to make this recipe:
1: Peel your onion and cut into ½ inch slices and separate into rings.
2: Spritz your donut pan with olive oil spray to prevent sticking. Now sprinkle a layer of shredded cheese into your donut ring.
3: Now add a raw onion ring on top of your shredded cheese.
4: Now sprinkle your shredded cheese on top of your onion ring covering it completely.
5: Once all your donut slots are filled with the ingredients sprinkle with your favorite seasoning and place in the oven for 10-15 minutes at 400 degrees F.
6: Remove from oven, let cool and eat!
Here's a Quick Keto Dip Recipe for your Onion Rings
Keto Garlic Parmesan Dip
Ingredients:
- ½ cup mayonnaise
- ¼ cup grated Parmesan cheese
- 1 clove garlic, minced (or ½ teaspoon garlic powder)
Instructions:
- In a small bowl, combine the mayonnaise, grated Parmesan cheese, and minced garlic.
- Mix until well blended.
- Serve immediately with your onion rings or refrigerate until ready to use.
This creamy, savory dip is a perfect complement to your crispy onion rings!
Expert Tips:
- If you are using the silicone donut sheets to prepare your homemade keto onion rings try sitting them on a baking pan this way they are easy to place in the oven and remove from the oven.
- For extra crispy onion rings try double baking them. Once you have removed them from the oven and cooled them. Take a couple of the onion rings and place them on a sheet of parchment paper in the air fryer for 5 minutes at 360 degrees and you will get the best onion cheese crisp.
- For any leftovers just freeze them in a Zip Loc bag. They are perfect as toppers for burgers. I like to place the frozen onion rings in the air fryer on top of my veggie burger..gourmet style!
- If you want a low carb breading for your onion rings you can just crush up pork rinds, dip your rings in an egg wash then dunk in almond flour for a low carb batter then back in the egg wash and then dip in the crushed pork rinds.
Don't Forget Dessert..Grab a copy of My Latest Keto Smart Snacks and Sweets Cookbook on Amazon..
Welcome to the delicious world of keto desserts and snacks, where indulgence meets health-conscious living! In this cookbook, I'm thrilled to share with you my collection of mouthwatering recipes designed to satisfy your sweet cravings while keeping you on track with your keto/low-carb or Weight Watcher's lifestyle.
Whether you're new to keto/low-carb eating or a seasoned veteran, you'll find plenty of inspiration within these pages to create delectable treats that will tantalize your taste buds without derailing your goals. Grab your copy today...Happy cooking and happy snacking!
If you are impatient like me and want the cookbook today, I am offering instant access to the digital version for only $8.00 - just click HERE...
Check out my latest videos here:
Recipe FAQ's
Onions can be keto friendly if used in moderation. One cup of raw onion contains 12.4 g net carbs.
Typical fast food onion rings that are fried and breaded contain about 31 grams of carbohydrates for one portion which is about 8-9 rings.
A homemade keto onion ring will about 3.5 grams of carbohydrate per onion ring if you are using a low carb breading like pork rinds.
Onions are a great source of fiber, which makes it a powerful prebiotic food. It helps create a healthy gut, which is crucial for weight loss and stubborn belly fat loss.
Are you a Weight Watcher?
If you follow my Blog you probably already know I am a lifetime member of Weight Watchers and I like to point all of my Recipes with the WW Smart Points System.
This Easy Homemade Keto Onion Ring Recipe is only 3 Points on my app for one serving. These are perfect to serve as an appetizer with the WW Jalapeño Poppers.
Weight Watchers has a new individualized program right now to make it easier to enjoy the foods you love and still lose weight.
Just plug the ingredients into your WW app to confirm the points for your individual program.
I used to go back and forth between the Purple Plan and the Blue Plan prior to the new program and whenever I hit a plateau I did my own 30 Day Low Carb Meal Plan. You can get a digital copy today for only $1.00 as a New Year's special. Just click here for your Fat Burning Meal Plan.
Embark on a transformative culinary journey with '30 Days of Fat Burning Recipes,' a meticulously crafted guide written by the expert author and food blogger, Susan from Sueseaqpi.com. This comprehensive book seamlessly blends a 30-day meal plan with over 90 delectable low carb recipes, making it an indispensable companion for anyone looking to embrace the keto lifestyle. Susan not only demystifies the world of keto but also imparts invaluable lifestyle tips, acting as your trusted companion on the journey toward success in adopting a low carb lifestyle.
This meal plan always helps me jumpstart the Fat Burning again, so if you feel stuck try it! This limited instant access is only for my blog visitors - get the digital version of my entire book for only $1.00 here.
If you want to see the old Purple, Blue and Green WW Food Lists for each plan just click Here…
Make sure check out my Newbie WW Tips and Tricks Guide if you are just getting started.
If you are planning to travel soon make sure you check out my 100 Tips for healthy eating on the go.
Make sure you grab a FREE copy of my Easy Keto Desserts Here...
PrintEasy Keto Onion Rings with Cheese
- Total Time: 15 minutes
- Yield: 12 1x
- Diet: Diabetic
Description
These super crispy baked keto onion rings with cheese are a dead ringer for the deep fried breaded variety and take less than 30 minutes to prepare. Slicing onions into thick rings and baking them between a layer of shredded cheddar and mozzarella are the secrets to achieving the perfect keto onion ring recipe. A touch of buffalo seasoning adds a nice heat.
Ingredients
- 3 cups of Shredded Cheese - Reduced Fat Cheddar and Mozzarella - you can swap for your favorite shredded cheese.
- 2 Medium sized onions sliced into ½ inch thick rings
- Flavor God Seasoning - Pizza Flavor, Buffalo and Everything Seasoning.
Instructions
- Prep - Peel your onion and cut into ½ inch slices and separate into rings.
- Assemble - Spritz your donut pan with olive oil spray to prevent sticking. Now sprinkle a layer of shredded cheeses into your donut ring.
- Assemble - Now add a raw onion ring on top of your shredded cheese.
- Assemble - Now sprinkle your shredded cheese on top of your onion ring covering it completely.
- Bake - Once all your donut slots are filled with the ingredients sprinkle with your favorite seasoning ( I like Flavor God Seasonings) and place them in the oven for 10-15 minutes at 400 Degrees F.
- Remove - Remove from oven, let cool and eat!
Notes
- If you are using the silicone donut sheets to prepare your homemade keto onion rings try sitting them on a baking pan this way they are easy to place in the oven and remove from the oven.
- For extra crispy onion rings try double baking them. Once you have removed them from the oven and cooled them. Take a couple of the onion rings and place them on a sheet of parchment paper in the air fryer for 5 minutes at 360 degrees and you will get the best onion cheese crisp.
- For any leftovers just freeze them in a Zip Loc bag. They are perfect as toppers for burgers. I like to place the frozen onion rings in the air fryer on top of my veggie burger..gourmet style!
- If you want a low carb breading for your onion rings you can just crush up pork rinds, dip your rings in an egg wash then dunk in almond flour for a low carb batter then back in the egg wash and then dip in the crushed pork rinds.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Appetizer
- Method: Bake
- Cuisine: American
Nutrition
- Serving Size: 1 Onion Ring
- Calories: 51
- Sugar: 1.5 g
- Sodium: 211 mg
- Fat: 0 g
- Carbohydrates: 3.5 g
- Protein: 9.2 g
- Cholesterol: 5.1 mg
This post contains affiliate links for your convenience. See my full disclosure policy here.
Grab a copy of my newest book from Amazon if you need an easy to follow Low Carb 30 Day Meal Plan to jump-start your weight-loss. Lose up to 5 lbs in the first week.
If you are impatient like me and want the book today, I am offering instant access to the digital version for $1.00 - just click here....
Heather
We all loved them!
Ashley I.
These were really delicious❤️