These Viral Keto Onion Rings are a crunchy, savory snack that gives you all the joy of classic onion rings without the carbs. Instead of traditional batter, each ring is surrounded by a golden parmesan coating that crisps beautifully in the oven. The result is a satisfying bite that’s cheesy, flavorful, and perfect for dipping.
Simple to make and ideal for keto lifestyles or low-carb eating, these onion rings transform humble onions into a crowd-pleasing treat. They’re great on game days, as a party appetizer, or just for snacking — all while staying light and delicious.
Equipment
- Oven
- Baking sheet
- Parchment paper
- Cutting board
- Sharp knife
- Measuring cups and spoons
Ingredients
- 2 large white onions, sliced into ¼-inch rings
- 2 cups shredded Parmesan cheese
- ½ teaspoon salt (or to taste)
- ½ teaspoon garlic powder
- ¼ teaspoon paprika
- Optional: Italian seasoning to taste
Instructions
- Preheat your oven to 400°F and line a baking sheet with parchment paper.
- Separate the onion slices into individual rings and pat them dry with a paper towel.
- For each onion ring, sprinkle about 1 tablespoon of shredded Parmesan onto the prepared baking sheet to form a small cheese “nest.”
- Place one onion ring on top of each cheese mound. Then add another tablespoon of Parmesan on top of the onion ring and press gently so the cheese sticks.
- Sprinkle a bit of salt, garlic powder, paprika, and optional Italian seasoning over each prepared ring.
- Bake in the preheated oven for approximately 15–20 minutes, or until the cheese edges are golden and crispy.
- Allow the onion rings to cool on the baking sheet for 10–15 minutes so they set up and crisp further before serving.
Recipe Info
- Prep Time: 10 minutes
- Cook Time: 15–20 minutes
- Total Time: ~30 minutes
- Servings: 6
- Cuisine: American
- Course: Snack/Appetizer
How to Store
- Store leftover onion rings in an airtight container in the refrigerator for up to 3 days.
- To maintain crispiness, reheat in an oven or air fryer at moderate heat until warmed through.
- Do not store with damp toppings or sauces, as moisture can make them lose crunch.
What Not to Do
- Do not skip the parchment paper—cheese will stick and make cleanup difficult.
- Avoid overcrowding the baking sheet; rings need space to crisp evenly.
- Don’t serve them immediately hot from the oven without cooling; they will be soft until they set.
Tips & Variations
- For extra flavor, mix some grated cheddar or asiago with the Parmesan.
- Add a pinch of cayenne or chili flakes for a spicy kick.
- Try air-frying instead of baking for even quicker crispiness.
- Serve with low-carb dips like garlic aioli, ranch, or spicy mayo.
Approximate Nutrition (Per Serving)
- Calories: ~145 kcal
- Fat: ~9 g
- Protein: ~12 g
- Carbohydrates: ~4 g
- Fiber: ~1 g
- Sugar: ~2 g
Ingredients
Method
- Preheat your oven to 400°F and line a baking sheet with parchment paper.
- Separate the onion slices into individual rings and pat them dry with a paper towel.
- For each onion ring, sprinkle about 1 tablespoon of shredded Parmesan onto the prepared baking sheet to form a small cheese “nest.”
- Place one onion ring on top of each cheese mound. Then add another tablespoon of Parmesan on top of the onion ring and press gently so the cheese sticks.
- Sprinkle a bit of salt, garlic powder, paprika, and optional Italian seasoning over each prepared ring.
- Bake in the preheated oven for approximately 15–20 minutes, or until the cheese edges are golden and crispy.
- Allow the onion rings to cool on the baking sheet for 10–15 minutes so they set up and crispen further before serving.
Notes
- Fat: ~9 g
- Protein: ~12 g
- Carbohydrates: ~4 g
- Fiber: ~1 g
- Sugar: ~2 g
Conclusion
These Viral Keto Onion Rings offer a crunchy, cheesy alternative to traditional fried favorites while keeping carbs low and flavor high. The simple ingredient list and hands-off baking method make them perfect for anyone seeking a satisfying snack that fits into a keto or low-carb lifestyle. Whether enjoyed on their own or paired with a tasty dip, they prove that healthy doesn’t mean boring.
FAQs
- Can I make these without Parmesan?
Parmesan gives the best crisp because it melts and hardens. Other hard cheeses may work, but texture will vary. - Are these onion rings spicy?
The base is mild; you can add spices like cayenne if you want more heat. - Can I air fry instead of bake?
Yes—air fryer versions can crisp faster. - Why didn’t mine crisp?
They may need longer cooling time or a hotter oven. - What dips go well with these?
Keto ranch, garlic aioli, or spicy mayo are great pairings.
