Low Carb Onion Rings

Low Carb Onion Rings

I’ve really been missing onion rings since I went low carb. Which is weird because it’s not like I ate them a lot before.  I guess, like anything, it’s the knowing I can’t have them that makes me want them more! I prefer beer battered onion rings, which these are not.  But as a low carb substitute, they did have everything I look for in an onion ring.

Author: Mellissa Sevigny Yield: 4 Category: Appetizer Cuisine: Onion rings


  • 1 large onion
  • 1 egg
  • 2 Tbsp coconut flour
  • 2 Tbsp grated parmesan cheese
  • 1/8 tsp garlic powder
  • 1/4 tsp parsley flakes
  • 1/8 tsp cayenne pepper
  • salt to taste
  • 1/4 cup olive oil for frying


  1. Heat the oil in a medium saute pan.
  2. Meanwhile, beat the egg in a shallow bowl. Combine the coconut flour, parmesan, garlic powder, parsley flakes, cayenne and salt in a shallow bowl.
  3. Slice up your onion to a thickness of about 1/2 – 3/4 of an inch and break up the rings until you have a big pile. Add all of the onion rings to the beaten egg and mix thoroughly so they are well coated. Soak the onions in the egg for at least a minute, and then in small batches dip in the coating and then into the hot oil.
  4. Fry until golden brown and then turn with a fork or tongs to brown the other side. Remove to a plate lined with paper towels to soak up any excess oil.
  5. Serve with sugar free ketchup or the sauce of your choice. Enjoy!


  • Calories: 175
  • Fat: 16g
  • Carbohydrates: 4g net
  • Protein: 3g

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