Name: Crispy Parmesan Onion Rings
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 2 large sweet onions; 1/2 cup grated Parmesan cheese; 1/2 cup almond flour (or breadcrumbs for non-keto version); 1 teaspoon garlic powder; 1 teaspoon smoked paprika; 1/2 teaspoon salt; 1/4 teaspoon black pepper; 2 large eggs; Cooking spray or olive oil for brushing

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These Crispy Parmesan Onion Rings are my go-to when I want that classic onion ring crunch without the hassle of deep frying. Baked to perfection with a golden Parmesan crust, they deliver all the savory satisfaction I crave, but in a lighter, low-carb way. Whether I’m sticking to a keto plan or just looking for a healthier snack, these onion rings always hit the spot.

Crispy Parmesan Onion Rings

Ingredients

(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)

2 large sweet onions

½ cup grated Parmesan cheese

½ cup almond flour (or breadcrumbs for non-keto version)

1 teaspoon garlic powder

1 teaspoon smoked paprika

½ teaspoon salt

¼ teaspoon black pepper

2 large eggs

Cooking spray or olive oil for brushing

Directions

I start by preheating my oven to 400°F (200°C) and lining a baking sheet with parchment paper, giving it a light spray or brush of olive oil.

Then, I peel and slice the onions into ½-inch thick rings, separating them carefully.

In a shallow bowl, I whisk the eggs until they’re smooth.

In another bowl, I mix the Parmesan cheese, almond flour, garlic powder, smoked paprika, salt, and black pepper.

I dip each onion ring into the egg mixture, letting any excess drip off, then dredge it in the Parmesan coating, pressing gently to help it stick.

I arrange all the coated rings on the prepared baking sheet in a single layer.

A light spray or brush of olive oil on top helps them brown nicely.

I bake them for 18–20 minutes, flipping halfway through, until they’re golden and crispy.

I love serving them hot with ranch, marinara, or spicy mayo.

Servings and timing

Servings: 4 servings

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Calories: 210 kcal per serving

Variations

I sometimes swap almond flour with crushed pork rinds for extra crunch and zero carbs.

For a vegetarian-friendly, non-keto version, I use seasoned breadcrumbs instead of almond flour.

I like adding a pinch of cayenne pepper for a spicier kick.

When I want a more herby flavor, I toss in some Italian seasoning to the dry mix.

I’ve also made these with red onions for a sharper flavor—it’s a fun twist.

Storage/Reheating

I store any leftovers in an airtight container in the fridge for up to 3 days. When I’m ready to reheat, I pop them in the oven or air fryer at 375°F for about 5–7 minutes to bring back that crispiness. I avoid microwaving, as it tends to make them soggy.

FAQs

What onions work best for this recipe?

I prefer using sweet onions like Vidalia or Walla Walla—they give a great balance of flavor and hold up well during baking.

Can I make these in the air fryer?

Yes, I can make them in the air fryer at 375°F for about 10–12 minutes, flipping halfway through. They turn out super crispy!

Are these onion rings keto-friendly?

Absolutely—when I use almond flour, they’re completely keto and low-carb.

Can I make these ahead of time?

I like prepping the onion rings and storing them (unbaked) in the fridge for a few hours. Then I just bake when ready to serve.

What dipping sauces go well with them?

I usually dip them in ranch, spicy mayo, or marinara. They also taste great with a garlic aioli or blue cheese dressing.

Conclusion

These Crispy Parmesan Onion Rings are a lighter, tastier twist on the traditional deep-fried version, and I love how easy they are to make at home. The cheesy crust, sweet onion center, and satisfying crunch make them a standout snack or appetizer any time of the week. Whether I’m eating low-carb or just want something delicious out of the oven, this recipe always delivers.

Recipe:

Crispy Parmesan Onion Rings

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Author: Cheryl
Total Time: 30 minutes
Yield: 4 servings

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Description

These Crispy Parmesan Onion Rings are baked instead of fried, offering a low-carb, keto-friendly alternative to traditional onion rings. Coated in a savory Parmesan and almond flour mix, they’re crispy, cheesy, and perfect as a snack or appetizer.

Instructions

Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly spray or brush with olive oil.
Peel and slice onions into ½-inch thick rings, separating them into individual rings.
Whisk the eggs in a shallow bowl until smooth.
In another bowl, combine Parmesan cheese, almond flour, garlic powder, smoked paprika, salt, and black pepper.
Dip each onion ring into the egg mixture, allowing excess to drip off, then dredge in the Parmesan coating, pressing gently to adhere.
Arrange coated onion rings on the prepared baking sheet in a single layer.
Lightly spray or brush the tops with olive oil.
Bake for 18–20 minutes, flipping halfway through, until golden and crispy.
Serve hot with ranch, marinara, or spicy mayo.