Craving the classic crunch of onion rings but want to keep it keto? These Air Fryer Onion Rings deliver all the golden crispiness you love, without the carbs or deep frying. By using almond flour and parmesan as the coating, you get a deliciously nutty, savoury crust that pairs perfectly with the sweet, tender onion inside.
Air frying means less oil, less mess, and a lighter result—ideal for a quick snack, a fun appetiser, or a crunchy side for your favourite burger. The method is simple: slice onions, dip in egg, coat in a seasoned almond flour mixture, and air fry until golden.
Ready in under 25 minutes, these onion rings are gluten-free, grain-free, and sure to satisfy your cravings while keeping you on track with your keto goals.
At a glance
- Time: 25 minutes
- Difficulty: Easy
- Servings: 2
- Cost: Affordable
Macros (per serving)
- Protein: 13 g
- Fat: 22 g
- Carbs: 7 g
- Energy: 270 kcal
Ingredients
- 2 medium Large onions (Yellow or white, peeled)
- 60g Almond flour (Finely ground)
- 30g Grated parmesan cheese (Freshly grated preferred)
- 2 Eggs (Beaten)
- 1 tsp Paprika (Smoked or sweet)
- 1/2 tsp Garlic powder
- 1/2 tsp Salt (To taste)
- 1/4 tsp Black pepper (Freshly ground)
- as needed Olive oil spray (For coating)
Equipment Needed
- Air fryer
- Mixing bowls
- Whisk
- Tongs
- Baking tray or plate
Steps
- Slice onions into 1cm thick rings and separate them carefully.
- In a bowl, whisk together almond flour, parmesan, paprika, garlic powder, salt, and pepper.
- Beat eggs in a separate shallow bowl.
- Dip each onion ring into the egg, then coat thoroughly in the almond flour mixture. Press gently to help the coating stick.
- Arrange coated rings on a tray. Lightly spray both sides with olive oil.
- Preheat air fryer to 200°C for 3 minutes.
- Place onion rings in a single layer in the air fryer basket (work in batches if needed).
- Air fry for 8–10 minutes, flipping halfway, until golden and crisp. Watch for deep golden colour and a crunchy texture.
- Serve hot with your favourite keto-friendly dip.
Allergens & Swaps
Allergens:
Recipe contains: eggs, nuts, dairy
Potential swaps:
- Almond flour → Ground pork rinds — Nut-free and extra crunchy
- Parmesan cheese → Nutritional yeast — Dairy-free, adds savoury flavour
- Eggs → Unsweetened almond milk + 1 tsp psyllium husk — Egg-free binding
Serving Ideas
- With spicy mayo dip – adds a creamy, tangy kick.
- Alongside a bunless burger – for a classic pub-style meal.
- As a crunchy salad topper – for added texture and flavour.
Additional Info
Chefs Tips
- Use cold onions for easier slicing and less eye irritation.
- Don’t overcrowd the air fryer basket—cook in batches for best crispiness.
- For extra crunch, double-dip: egg, coating, egg again, then coating.
Variations
- Add a pinch of cayenne to the coating for a spicy twist.
- Use Italian herbs for a Mediterranean flavour.
- Try red onions for a sweeter, milder taste.
Troubleshooting
- If the coating isn’t sticking, pat the onion rings dry before dipping.
- If rings aren’t crisping, increase air fryer time by 2–3 minutes.
- If rings are browning too quickly, lower the temperature to 180°C.
Storage & Reheating
Store cooled onion rings in an airtight container in the fridge.
- Fridge: up to 2 days
- Freezer: up to 1 months
- Reheat: Reheat in the air fryer at 180°C for 3–4 minutes until crisp.
Ingredient Spotlight
Almond flour: A low-carb, gluten-free alternative to breadcrumbs, providing a nutty flavour and crisp texture.
Parmesan cheese: Adds savoury depth and helps the coating brown beautifully in the air fryer.
FAQs
Can I make these onion rings nut-free?
Yes, substitute almond flour with ground pork rinds for a nut-free, crunchy coating.
How do I keep the coating from falling off?
Press the coating firmly onto the onion rings and spray lightly with oil before air frying to help it adhere.
Can I prepare these in advance?
You can coat the onion rings ahead and refrigerate for up to 4 hours before air frying.
What dip goes well with keto onion rings?
Try spicy mayo, garlic aioli, or sugar-free ketchup for a tasty keto-friendly dip.
How do I reheat leftover onion rings?
Reheat in the air fryer at 180°C for 3–4 minutes to restore crispiness.
Crispy Keto Air Fryer Onion Rings with Almond Flour Coating
Ingredients
- 2 medium Large onions (Yellow or white, peeled)
- 60g Almond flour (Finely ground)
- 30g Grated parmesan cheese (Freshly grated preferred)
- 2 Eggs (Beaten)
- 1 tsp Paprika (Smoked or sweet)
- 1/2 tsp Garlic powder
- 1/2 tsp Salt (To taste)
- 1/4 tsp Black pepper (Freshly ground)
- as needed Olive oil spray (For coating)
Instructions
- Slice onions into 1cm thick rings and separate them carefully.
- In a bowl, whisk together almond flour, parmesan, paprika, garlic powder, salt, and pepper.
- Beat eggs in a separate shallow bowl.
- Dip each onion ring into the egg, then coat thoroughly in the almond flour mixture. Press gently to help the coating stick.
- Arrange coated rings on a tray. Lightly spray both sides with olive oil.
- Preheat air fryer to 200°C for 3 minutes.
- Place onion rings in a single layer in the air fryer basket (work in batches if needed).
- Air fry for 8–10 minutes, flipping halfway, until golden and crisp. Watch for deep golden colour and a crunchy texture.
- Serve hot with your favourite keto-friendly dip.
Allergens & Swaps
Allergens: eggs, nuts, dairy
- Almond flour → Ground pork rinds — Nut-free and extra crunchy
- Parmesan cheese → Nutritional yeast — Dairy-free, adds savoury flavour
- Eggs → Unsweetened almond milk + 1 tsp psyllium husk — Egg-free binding
Nutrition (per serving)
- Protein: 13 g
- Fat: 22 g
- Carbs: 7 g
- Energy: 270 kcal
