These Viral Keto Parmesan Onion Rings are a crunchy, satisfying snack that brings all the joy of classic onion rings without the heavy carbs and deep frying. Instead of traditional batter and breadcrumbs, this version uses parmesan cheese to form a crisp, golden shell around each onion slice. Baked in the oven until perfectly crunchy, they make a great appetizer, side dish, or party snack that fits well into a ketogenic eating plan.

What makes this recipe special is its simplicity and the way it turns just a handful of ingredients into something truly addictive. The natural sweetness of the onions pairs beautifully with the savory parmesan and spices, and allowing the rings to cool after baking gives them an extra firm, crunchy texture that holds together beautifully. Whether you’re hosting friends or just craving a flavorful treat, these onion rings deliver big taste with minimal fuss.

Equipment

Oven
Baking sheet
Parchment paper
Sharp knife
Small spoon
Cooling rack (optional)

Ingredients

2 medium white onions, sliced into 1/4-inch rings
2 cups shredded parmesan cheese
Salt, to taste
Garlic powder, to taste
Paprika, to taste
Italian seasoning, to taste

Instructions

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
Separate the onion into individual rings, keeping them intact.
On the parchment, place about 1 tablespoon of shredded parmesan cheese for each onion ring to form a little circle of cheese.
Put an onion ring on top of each parmesan circle.
Sprinkle another tablespoon of parmesan over the top of each onion ring.
Gently press the cheese up against the onion with the back of a spoon so it sticks.
Season each ring with salt, garlic powder, paprika, and Italian seasoning.
Bake in the preheated oven for 15–20 minutes, or until the cheese is golden and crisp around the edges.
Let the onion rings cool on the baking sheet for about 10–15 minutes so the cheese sets and crisps further.
Serve warm or at room temperature.

Recipe Info

Prep Time: 10 minutes
Cook Time: 15–20 minutes
Total Time: 30 minutes
Servings: About 6 servings (4–5 rings per serving)
Cuisine: American
Course: Snack / Side

How to store

Store cooled leftover onion rings in an airtight container in the refrigerator for up to 2–3 days.
To re-crisp, warm them in a preheated oven at 350°F for 5–8 minutes — this brings back the crunch best.
Avoid storing while still warm, as steam can soften the cheese coating.

What not to do

Do not skip cooling them after baking, or they won’t crisp properly.
Do not use moist or freshly grated cheese that is too large — fine shredded parmesan works best for crisping.
Do not crowd the baking sheet — rings should have space so heat can circulate.

Tips & Variations

Add a little cayenne or smoked paprika for a spicy kick.
Mix some finely chopped herbs into the cheese for a fresh flavor twist.
Serve with a keto-friendly dipping sauce like ranch or garlic aioli.
Try Pecorino Romano instead of parmesan for a sharper flavor.

Approximate Nutrition

Calories: ~145 per serving
Fat: ~9 g
Protein: ~12 g
Net Carbs: ~3–4 g
Fiber: ~1 g
Sugar: ~2 g

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Anderson Jorge