Table of Contents
| 1. Introduction |
| 2. Why Choose Keto Onion Rings? |
| 3. Ingredients |
| 4. Step-by-Step Recipe |
| 5. Tips for Perfect Recipe |
| 6. Serving Suggestions |
| 7. Nutrition Facts |
| 8. Frequently Asked Questions |
| 9. Conclusion |
1. Introduction
Onion rings are a classic snack loved by many. If you’re following a keto lifestyle, you might think you have to give up this crispy treat. The good news is, you can enjoy delicious onion rings that are low in carbs, eggless, pure veg, and packed with cheesy flavor. This recipe is designed for cheese lovers who want a healthier, guilt-free version of their favorite snack.
2. Why Choose Eggless & Pure Veg?
Many traditional onion rings recipes use eggs and wheat flour, making them unsuitable for vegetarians or those with dietary restrictions. This recipe is completely eggless and pure veg, making it accessible to a wider audience. By using cheese and keto-friendly ingredients, you get all the crunch and flavor without compromising your diet.
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3. Ingredients
Here’s what you’ll need for these delicious onion rings:
- 2 large onions, sliced into 1/4-inch rings
- 1 cup almond flour
- 1/2 cup coconut flour
- 1/2 cup unsweetened plant-based milk (almond, soy, or coconut)
- 2 tablespoons ground flaxseed + 6 tablespoons water (flax egg substitute)
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1 tablespoon nutritional yeast (optional, for cheesy flavor)
- Olive oil spray
4. Step-by-Step Recipe
Step 1: Prepare the Onions
Peel and slice the onions into rings. Separate the rings and set aside.
Step 2: Make the Flax Egg
Mix ground flaxseed with water in a small bowl. Let it sit for 5 minutes until it thickens.
Step 3: Set Up Breading Stations
- In one bowl, combine almond flour, coconut flour, garlic powder, smoked paprika, salt, pepper, and nutritional yeast.
- In another bowl, pour the plant-based milk and add the flax egg mixture.
Step 4: Coat the Rings
Dip each onion ring into the milk-flax mixture, then dredge in the flour mixture. Repeat for extra crunch.
Step 5: Bake or Air-Fry
- Oven: Preheat to 425°F (220°C). Place rings on a parchment-lined baking sheet. Spray lightly with olive oil. Bake for 20-25 minutes, flipping halfway.
- Air Fryer: Preheat to 400°F (200°C). Arrange rings in a single layer. Air fry for 10-12 minutes, shaking halfway.
Step 6: Serve
Enjoy your crispy keto onion rings hot with your favorite dipping sauce!
5. Tips for Perfect Rings
- Use sweet onions for a milder flavor.
- Double-dip for extra crunch.
- Don’t overcrowd the baking sheet or air fryer basket.
- Serve immediately for the best texture.
6. Serving Suggestions
Pair your onion rings with keto-friendly dips like guacamole, vegan mayo, or sugar-free ketchup. They’re perfect as a snack, appetizer, or side dish.
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7. Nutrition Facts
(Approximate per serving)
- Calories: 120
- Net Carbs: 4g
- Protein: 3g
- Fat: 9g
8. Frequently Asked Questions
Q: Can I freeze keto onion rings?
A: Yes! Freeze after breading. Bake or air-fry straight from the freezer.
Q: Can I use other flours?
A: Almond and coconut flour work best for keto, but sunflower seed flour is a good nut-free option.
Q: Are these onion rings vegan?
A: Absolutely! This recipe is 100% eggless and pure veg.
9. Conclusion
Onion rings don’t have to be off-limits on a keto or plant-based diet. With this easy, pure veg keto onion rings recipe, you can enjoy crispy, flavorful onion rings anytime. Try them today and satisfy your cravings the healthy way!
For more Recipes: Kelly Keto Recipes.
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