These healthy onion rings are unlike the battered and fried snacks you’re used to. They’re low-carb and baked (and without breading).
Healthy Onion Rings
If you think all onion rings are covered in a flour-based batter and deep-fried, think again! They don’t need any flour and you can bake them instead of frying them.
When you follow this recipe, you’ll have crispy onion rings – made with real onions – that rival the kind you order from your favorite bar and restaurant.
What makes my recipe healthy? Onions are naturally good for you.
They’re packed with potassium, which is a mineral that helps with muscle contraction (preventing cramps) and kidney function.
They’re also known for helping to fight inflammation and lower bad cholesterol – both things that are really good for your heart.
Then, the batter is good for you too. It’s made with just egg, spices, and cottage cheese.
So simple and so nutritious.
Low-Carb Onion Rings
I would call these low-carb onion rings, not keto onion rings. There are 6 grams net carbs in each serving.
This is a bit high for a snack or side dish. But with the right planning, you can make it fit in with the rest of your meal.
Herbs and spices don’t contain many carbs at all, so you can experiment and use your favorite seasoning blends to make the onion rings taste differently each time.
Mine are seasoned with Italian spices – garlic, onion, and basil. If you want to make them spicy, sprinkle the cottage cheese with cayenne pepper and red pepper flakes.
Easy Onion Rings
These healthy low-carb onion rings are even easier than the breaded and deep-fried kind. All you have to do is puree the cheese mixture, slice the onions into rings, and then put the onion rings on top of a bit of the batter and then, bake them!
That’s all there is. I suggest using a food processor to mix the cottage cheese and egg. It will make it incredibly smooth.
Not everyone likes cottage cheese, and that’s fine. If you want to change it up (or you want to stay away from cottage cheese) you can replace the cottage cheese with shredded cheddar cheese.
The cheddar cheese will have a different color, but the flavor will still be delicious!
Baked Onion Rings
Bake the healthy onion rings until the cottage cheese batter is browned and crispy around the edges. This will take about 40 minutes.
I promise, it’s worth the wait! If you have an air fryer, you can use that instead. The time and temperature won’t change, though.
You’ll still air fry the onion rings at 400F for about 30-45 minutes. Check on them after about 35 minutes.
Save your leftover onion rings. They taste amazing as a dipper for a keto-friendly dip or serve them with your favorite cookout foods (and I’ll share a few of my favorite ideas in the next section).
Store your onion rings in an airtight container and keep them refrigerated. For the best experience, eat them within three days.
What To Eat With Onion Rings
What is your favorite thing to eat with onion rings? These healthy onion rings will taste delicious with burgers or a salad.
They also make a tasty snack or appetizer, too.
If you like burgers, then make a keto pizza burger to go with the onion rings. My favorite burger recipes is the keto Five Guys Cheeseburger grilled cheese. It’s amazing!
Low-Carb Healthy Onion Rings Recipe
Below are the ingredients and step-by-step photos for making low-carb, healthy onion rings. The exact amounts and steps are in the printable recipe card at the bottom of this post.
Prep Time: 15 minutes
Cook Time: 35-45 minutes
Servings: 4
Net Carbs: 6 net carbs per serving
Ingredients:
- Large onion
- Cottage cheese
- Garlic powder
- Onion powder
- Basil
- Salt and pepper to taste
- Large egg
Instructions:
Add the cottage cheese, onion powder, garlic powder, egg and salt and pepper to taste to a food processor, and pulse until smooth. Slice the onion into rings.
Make circles of the cottage cheese mixture on a parchment lined baking sheet. The circles should be a little bigger than the slices of onions, and there should be some space left between each one.
Place a ring of onions onto each cottage cheese circle.
Sprinkle with some basil.
Bake at 400 degrees for 35-45 minutes or until the cottage cheese mixture is browned and crispy on the edges. Let cool before serving.
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Low Carb Healthy Onion Rings
These healthy onion rings are unlike the battered and fried snacks you're used to. They're low-carb and baked (and without breading).
Ingredients
- 1 large Onion
- 1 cup Cottage Cheese
- 1/2 tsp Garlic Powder
- 1/2 tsp Onion Powder
- 1/2 tsp Basil
- Salt and Pepper to taste
- 1 large Egg
Instructions
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Add the cottage cheese, onion powder, garlic powder, egg and salt and pepper to taste to a food processor, and pulse until smooth.
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Slice the onion into rings.
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Make circles of the cottage cheese mixture on a parchment lined baking sheet. The circles should be a little bigger than the slices of onions, and there should be some space left between each one.
-
Place a ring of onions onto each cottage cheese circle.
-
Sprinkle with some basil.
-
Bake at 400 degrees for 35-45 minutes or until the cottage cheese mixture is browned and crispy on the edges.
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Let cool before serving.
Recipe Notes
Calories: 155 Net Carbs: 6 Net Carbs Per Serving
The nutritional information for this recipe is calculated as a courtesy and is an approximate only. I cannot guarantee the accuracy of the nutritional information for any recipes on this site.
Keto Appetizers
If you enjoyed these low-carb healthy onion rings, then I have a bunch of other keto appetizers you should make next. They’re perfect for parties of all sizes.
