Crispy Keto Parmesan Onion Rings (No Breadcrumbs, No Frying!)
These viral baked keto onion rings are golden, crispy, and made with just parmesan cheese and seasonings - no breadcrumbs, no deep frying needed. They're low-carb, high-protein, and dangerously addictive. Perfect as a snack, appetizer, or party bite.
Ingredients
- 2 medium white onions, peeled and sliced into ¼-inch thick rounds
- 2 cups shredded parmesan cheese (freshly shredded preferred)
- Salt, to taste
- Garlic powder, to taste
- Paprika, to taste
- Italian seasoning, to taste (optional)
- Olive oil, for brushing (optional)
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Peel and slice onions into ¼-inch thick rounds. Gently separate into rings.
- Scoop about 1 tablespoon of shredded parmesan onto the parchment paper and press it into a flat circle slightly wider than your onion ring. Repeat for each ring, spacing them apart.
- Place one onion ring on top of each parmesan circle and press gently to make contact.
- Add another tablespoon of shredded parmesan on top of each onion ring, covering it completely.
- Use the back of a spoon to press the cheese down firmly onto the onion ring.
- Season each ring with salt, garlic powder, and paprika. Add Italian seasoning or chili flakes if desired. Lightly brush with olive oil if using.
- Bake for 15-20 minutes, or until the cheese is deep golden brown and crispy around the edges.
- Remove from the oven and allow to cool on the baking sheet for 10–15 minutes before serving. This allows the cheese crust to firm up fully.
- Serve immediately with your favorite dipping sauce.
Notes
- Freshly shredded parmesan crisps up better than pre-shredded. Avoid the powdery kind.
- Do not skip the cooling time - the rings need it to firm up and become ultra crispy.
- Every oven is different. Keep a close eye during the final 5 minutes.
- To reheat: air fryer at 375°F for 3-4 minutes, or oven at 375°F for 5-7 minutes.
- Store leftovers in an airtight container lined with a paper towel in the fridge for up to 3-4 days.
- Calories: 145 kcal
- Total Carbs: 4g
- Protein: 12g
- Fat: 9g
- Fiber: 1g
- Sugar: 2g