Baked Keto Onion Rings – Crunchy, Low-Carb Perfection
Crispy, golden, and oven-baked — these Keto Onion Rings skip the fryer and deliver crunchy perfection with just Parmesan cheese and egg whites. Low-carb, gluten-free, and high-protein.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings (~5–6 rings each) 1x
Ingredients
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1 large yellow onion
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1–2 egg whites
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1 cup finely grated Parmesan
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1/2 tsp garlic powder
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1/2 tsp onion powder
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1/4 tsp smoked paprika or cayenne (optional)
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Salt and black pepper to taste
Instructions
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Preheat oven to 400°F. Line a baking sheet with parchment or a wire rack.
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Slice onion into 1/4–1/2 inch rings. Separate and set aside.
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Whisk egg whites in a bowl until frothy.
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In another bowl, mix Parmesan, garlic powder, onion powder, paprika, and pepper.
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Dip each ring in egg white, then coat in Parmesan mixture.
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Place on baking sheet and bake for 18–22 minutes, flipping halfway through.
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Let cool 2–3 minutes before serving.
Notes
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For extra crunch, broil briefly at the end.
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Serve with your favorite keto-friendly dip.
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Store in fridge up to 2 days and reheat to crisp up.