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Keto Onions Rings with Cheese stacked on a sheet of parchment paper with spicy keto sauce in a white spoon

Easy Keto Onion Rings with Cheese

  • Author: Susan
  • Total Time: 15 minutes
  • Yield: 12 1x
  • Diet: Diabetic


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.


  • 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.


  1. Prep - Peel your onion and cut into 1/2 inch slices and separate into rings.
  2. Assemble - Spritz your donut pan with olive oil spray to prevent sticking. Now sprinkle a layer of shredded cheeses into your donut ring.
  3. Assemble - Now add a raw onion ring on top of your shredded cheese.
  4. Assemble - Now sprinkle your shredded cheese on top of your onion ring covering it completely.
  5. 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.
  6. Remove - Remove from oven, let cool and eat!


  • 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


  • 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