These viral Parmesan onion rings give you the crunch of a classic snack with a keto-friendly twist that actually holds up — whether you bake, air-fry, or shallow-fry them. I first tested this method after tweaking coatings for a week and found the combo of almond flour and finely grated Parmesan makes the crispiest, most flavorful crust. If you like easy crowd-pleasers with simple swaps, check out this deliciously moist vegan pumpkin spice cake for another kitchen win.
Why Make This Recipe
- Crisp, cheesy coating with obvious Parmesan flavor that satisfies a crunchy snack craving without breading.
- Low net carbs suitable for keto or low-carb diets while still feeling indulgent.
- Versatile cooking: works in the oven, air fryer, or a skillet so you can choose your preferred method.
- Quick to make from pantry staples (eggs, almond flour, Parmesan) and great for parties or weeknight sides.
- Personal insight: I love making these when guests arrive — they reheat brilliantly and still impress.
Also see a bold-flavored main you can pair with these in this Caribbean meatloaf recipe that brings island flavors to your table.
Recipe Overview
- Prep time: 20 minutes (includes 10 minutes soaking and drying)
- Cook time: 12–18 minutes (oven 425°F) or 8–10 minutes (air fryer 400°F) or 4–6 minutes per side (fry at 350°F)
- Total time: 32–38 minutes
- Servings: 3–4 (about 24 medium rings)
- Difficulty: Easy
- Method: Soak and dry sliced onion rings, double-dip in egg, coat with Parmesan-almond mix, then bake, air-fry, or shallow-fry until golden and crisp.
If you also track calories for other meals, you might find this quick article useful: how many calories are in a bowl of wonton soup.
My Experience Making This Recipe
I tested this recipe across three cooks: oven, air fryer, and skillet, to balance crispiness and ease. The biggest discovery was that finely grated Parmesan and a small amount of almond flour yield the best crunch without a heavy nutty taste. I also learned that drying the rings completely is the single most important step for coating adhesion.
How to Make Viral Parmesan Onion Rings That Are Keto-Friendly
Start by slicing 1 large sweet onion into 3/4-inch rings and separate them. Soak the rings in ice water for 10 minutes to tighten the layers, then dry thoroughly on paper towels — moisture is the enemy of crisping. Whisk 2 large eggs with 1 tsp Dijon mustard and a splash of water for the egg wash; combine 1 cup finely grated Parmesan, 3/4 cup finely ground almond flour, 1 tsp garlic powder, 1 tsp paprika, 1/2 tsp baking powder, and 1/2 tsp kosher salt in a shallow dish. Dip each ring in egg, press into the dry mix (pressing firmly helps adhesion), let rest 5 minutes on a rack, then cook: bake at 425°F on a wire rack for 15–18 minutes flipping once, air-fry at 400°F for 8–10 minutes flipping halfway, or shallow-fry in 1 inch of oil at 350°F for about 4–6 minutes per side until golden. Finish with a sprinkle of flaky salt and serve hot.
Equipment note: use a digital thermometer for oil, a wire cooling rack on a sheet pan for oven crisping, and finely grate fresh Parmesan for the best texture.
Expert Tips for Success
- Dry the rings completely after the ice bath — even a little surface moisture causes coating to slide off during cooking.
- Use finely grated Parmigiano-Reggiano, not pre-shredded cheese, so the coating browns and crisps without soggy gelatinized bits.
- Add 1/2 tsp baking powder to the coating to create tiny air pockets that improve crunch when baked or air-fried.
- For uniform browning in the oven, bake on a wire rack over a baking sheet and spray the rings lightly with oil (avocado or olive oil spray).
- If you want a meatier crunch, replace up to 1/4 cup almond flour with 1/4 cup finely crushed pork rinds (still keto) — it browns faster, so watch closely. For guidance on portions and calories when pairing with other dishes, see this resource about how many calories are in a Chinese wonton.
How to Serve Viral Parmesan Onion Rings That Are Keto-Friendly
- Serve with a garlic-aioli (1/2 cup mayo, 1 minced garlic clove, 1 tsp lemon juice) or spicy sriracha mayo for dipping.
- Pair as a crunchy side with grilled steaks, burgers, or the bold flavors of a Caribbean meatloaf for contrasting textures.
- For parties, arrange the rings on a platter over lettuce leaves and garnish with chopped chives and lemon wedges for brightness.
- For a lighter snack, serve alongside crisp baby greens dressed with oil and vinegar; see portion ideas in this overview of how many calories are in a wonton noodle soup to help gauge serving sizes.
Storage and Reheating Guide
Store cooled onion rings in a single layer in an airtight container lined with paper towels to absorb moisture; refrigerate up to 3 days. To freeze, flash-freeze rings on a tray until solid (about 1 hour), then transfer to a freezer bag for up to 1 month. Reheat from chilled in a 375°F oven or 350°F air fryer for 6–10 minutes to restore crispness; avoid microwaving as it makes them soggy. If reheating from frozen, add 3–4 minutes to the time and flip halfway.
Recipe Variations
- Gluten-free: This recipe is already gluten-free when using almond flour and Parmesan; confirm any pre-grated cheese is gluten-free.
- Dairy-free: Replace Parmesan with 3/4 cup crushed pork rinds plus 2 tbsp nutritional yeast for a cheesy flavor, and skip if strictly vegan.
- Extra-crispy: Add 2 tbsp crushed pork rinds to the coating mix and air-fry at 400°F for a shorter burst to lock in crunch.
- Flavor twists: Stir 1 tsp Italian seasoning for herb-forward rings, or 1 tsp Cajun seasoning for a smoky, spicy version.
Nutritional Highlights
- Low net carbs: Using almond flour and Parmesan keeps carbs low compared with breadcrumb versions.
- Good source of protein and fat from eggs and cheese, making these satisfying for keto meals.
- Allergens: contains eggs, dairy (Parmesan), and tree nuts (almond flour); if you substitute pork rinds, note pork is an ingredient. Serve modest portions (4–6 rings) as an accompaniment on a keto plan.
Troubleshooting Common Issues
- Coating falls off during cooking: Make sure rings are thoroughly dry, press the coating on firmly, and let rings rest 5–10 minutes before cooking to set the crust.
- Soggy rings after cooking: Don’t overcrowd the pan or rack, and use a wire rack to let hot air circulate; if air-frying, flip halfway for even crisping.
- Coating browns too quickly or burns: Reduce oven temperature by 25°F or lower oil temperature when frying; very fine Parmesan can brown faster than expected.
Frequently Asked Questions
Q: Can I make these ahead for a party?
A: Yes — bake them, cool completely on a rack, and store in a single layer in the fridge up to 24 hours. Re-crisp in a 375°F oven for 6–8 minutes before serving.
Q: Are raw onions too high in carbs for keto?
A: Onions contain more carbs than leafy greens, so keep portion sizes moderate. Using thinner rings and pairing with protein helps keep the overall meal keto-friendly.
Q: Can I skip the almond flour entirely?
A: You can, but almond flour adds body and helps the Parmesan adhere. If you must avoid nuts, try 1/4 cup crushed pork rinds plus 2 tbsp coconut flour, though texture will be different.
Q: What oil is best for frying?
A: Choose a high smoke-point oil like avocado oil or refined peanut oil and heat to about 350°F for shallow frying; use a thermometer to maintain steady temperature for even browning.
Viral Parmesan Onion Rings
- Total Time: 38 minutes
- Yield: 4 servings 1x
- Diet: Keto
Description
These crispy, cheesy Parmesan onion rings are a delicious and keto-friendly snack that can be baked, air-fried, or shallow-fried.
Ingredients
- 1 large sweet onion
- 2 large eggs
- 1 tsp Dijon mustard
- 1 splash of water
- 1 cup finely grated Parmesan
- 3/4 cup finely ground almond flour
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp baking powder
- 1/2 tsp kosher salt
- Flaky salt for finishing
Instructions
- Slice the onion into 3/4-inch rings and separate them.
- Soak the rings in ice water for 10 minutes, then dry them thoroughly on paper towels.
- Whisk the eggs with Dijon mustard and a splash of water for the egg wash.
- In a shallow dish, combine Parmesan, almond flour, garlic powder, paprika, baking powder, and salt.
- Dip each ring in the egg wash, then press into the dry mixture, ensuring good coverage.
- Let rings rest for 5 minutes on a wire rack.
- Cook: bake at 425°F for 15–18 minutes, air-fry at 400°F for 8–10 minutes, or shallow-fry at 350°F for 4–6 minutes per side.
- Finish with a sprinkle of flaky salt and serve hot.
Notes
Best served fresh with a garlic aioli or spicy sriracha mayo for dipping. Store in an airtight container lined with paper towels for up to 3 days.
- Prep Time: 20 minutes
- Cook Time: 18 minutes
- Category: Appetizer
- Method: Baking, Air-Frying, Shallow-Frying
- Cuisine: American
Nutrition
- Serving Size: 6 rings
- Calories: 300
- Sugar: 2g
- Sodium: 500mg
- Fat: 18g
- Saturated Fat: 6g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 15g
- Cholesterol: 180mg