Ah, the elusive crunch of a perfectly fried onion ring—it’s a siren call to my taste buds, especially when I’m sticking to keto. Imagine the crispiness meeting a guilt-free lifestyle! These crispy keto onion rings are a revelation, a contradiction on a plate, much like the unexpected joy of finding a forgotten $20 bill in an old coat pocket.
(Remember those days when cash was king? ) They’re an irresistible blend of savory and satisfying, perfect for those evenings when you just want to indulge without the carb-laden aftermath.
Steps
- Set up three shallow bowls: one with a mix of coconut flour and sea salt, another with beaten eggs, and the third with a mixture of crushed pork rinds, almond flour, paprika, and garlic powder.
- Lightly coat two air fryer racks or an air fryer basket with oil to prevent sticking.
- Coat each onion ring by first dredging it in the coconut flour mixture, then dipping it in the beaten eggs, and finally pressing it into the pork rind mixture. Ensure each ring is fully coated before placing it on the air fryer rack in a single layer.
- Preheat your air fryer to 400°F for 2 to 3 minutes to ensure even cooking.
- For an air fryer oven, place both racks inside and cook the onion rings for 8 minutes, then switch the racks and cook for another 8 minutes until golden and crispy. For a standard air fryer, cook the rings in a single layer for 16 minutes, then repeat with remaining rings.
Ingredients
- Coconut flour
- Sea salt
- Eggs, beaten
- Pork rinds
- Almond flour
- Paprika
- Garlic powder
- Onion rings (quantity as needed)
Nutritional Values
Calories: 540 | Fat: 28g | Protein: 32g | Total Carbs: 32g | Net Carbs: 20g | Fiber: 12g | Sugar: 8g
FAQ
- How long should I air fry keto onion rings?
- Keto onion rings take around 16 minutes in the air fryer. If you’re using a larger air fryer with two racks, rotate them halfway through. For a smaller air fryer with a single basket, it’s best to cook them in two separate batches.
- What ingredients are used in keto onion rings?
- Traditional onion rings use a high-carb batter and are deep-fried. This keto version uses a low-carb breading made from coconut flour, beaten eggs, and a mixture of pork rinds and almond flour. They are cooked in an air fryer for a healthier option.
- Are regular onion rings suitable for a keto diet?
- No, regular onion rings are not keto-friendly due to their high-carb content. However, by making your own using this air fryer recipe, you can enjoy onion rings that fit into a keto diet.
- Are fried onion rings healthy?
- Traditional fried onion rings are typically not healthy as they are often cooked in oils like canola or soybean oil and have high-carb breading. In contrast, keto onion rings use a natural, low-carb batter, making them a healthier choice.
- Can I bake keto onion rings in the oven instead of using an air fryer?
- Yes, you can bake them in the oven at the same temperature, though they might not be as crispy as when cooked in an air fryer.
Tips
- Use Separate Hands: When coating the onion rings, use one hand for the dry ingredients (coconut flour and pork rind mixture) and the other for the wet ingredients (beaten eggs). This helps avoid clumping and ensures the breading sticks properly.
- Single Layer for Crispy Texture: Arrange the onion rings in a single layer in the air fryer and avoid stacking them. This allows proper air circulation, ensuring they become crispy.
- Rotate Racks for Even Cooking: If using an air fryer oven with multiple racks, rotate them halfway through the cooking process to ensure even crispiness across all onion rings.
- Preheat the Air Fryer: Preheat your air fryer for 2-3 minutes at 400 degrees Fahrenheit before placing the onion rings inside for optimal cooking and crispiness.
Equipment
- Air Fryer Oven – Specifically recommended is the GoWise USA Air Fryer Oven, which has two racks for larger batch cooking.
- Air Fryer – A smaller option, also from GoWise USA, if you don’t have space for the larger oven model.
