Are onions OK on a Keto Diet?

Onions can be keto friendly if used in moderation. One cup of raw onion contains 12.4 g net carbs.

How many carbs are in fried onion rings?

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.

How many carbs are in homemade onion 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.

Are onion rings good for weight loss?

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.

Easy Keto Onion Rings with Cheese

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

Scale

3 cups of Shredded Cheese - Reduced Fat Cheddar and Mozzarella - you can swap for your favorite shredded cheese.
2 Medium sized onions sliced into 1/2 inch thick rings
Flavor God Seasoning - Pizza Flavor, Buffalo and Everything Seasoning.

Cook Mode Prevent your screen from going dark

Instructions

Prep - Peel your onion and cut into 1/2 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

Keywords: Onion Rings Keto Low Carb Appetizer