Crispy Zero-Carb Onion Rings

These crispy zero-carb onion rings are a delicious keto-friendly alternative to traditional onion rings. Coated in a cheesy, savory crust instead of breadcrumbs, they’re perfectly crunchy on the outside and tender on the inside.

Note: Onions naturally contain carbohydrates, so these aren’t literally zero-carb. They’re often called “zero-carb” because the coating contains virtually no carbs. A serving will still have some carbs from the onion itself.

Ingredients

• 1 large onion, sliced into ½-inch rings
• 2 large eggs
• 1 cup finely grated Parmesan cheese
• ½ cup crushed pork rinds
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• ½ teaspoon onion powder
• ½ teaspoon salt
• ¼ teaspoon black pepper
• Cooking spray or 1 tablespoon olive oil spray

Instructions

1. Preheat the air fryer to 375°F (190°C) for 3–5 minutes.
2. Separate the onion slices into rings.
3. In one shallow bowl, beat the eggs.
4. In another bowl, combine the Parmesan, crushed pork rinds, garlic powder, paprika, onion powder, salt, and pepper.
5. Dip each onion ring into the egg, then coat thoroughly in the Parmesan mixture, pressing gently so it sticks.
6. Arrange the coated rings in a single layer in the air fryer basket. Lightly spray with cooking oil.
7. Air fry for 8–10 minutes, flipping halfway through, until golden brown and crispy.
8. Serve immediately with your favorite low-carb dipping sauce.

Cooking Time

• Prep Time: 15 minutes
• Cook Time: 8–10 minutes
• Total Time: 25 minutes

Servings: 4

Nutrition (Approx. Per Serving)

• Calories: 220
• Protein: 15 g
• Fat: 16 g
• Net Carbs: 5 g
• Fiber: 1 g

Tips

• Use finely grated Parmesan for the crispiest coating.
• Avoid overcrowding the air fryer basket; cook in batches if needed.
• For extra crispiness, lightly spray the coated rings before cooking.
• Pair with sugar-free ranch, spicy mayo, garlic aioli, or chipotle dip.
• Enjoy immediately for the best crunch.