Viral High-Protein Keto Onion Rings Hack (No Breadcrumbs, No Frying!) Recipe

Introduction

These viral high-protein keto onion rings are a delicious twist on a classic favorite—without breadcrumbs or frying! Crispy, cheesy, and full of flavor, they make a perfect low-carb snack or side dish.

Ingredients

• 2 white onions, sliced into 1/4 inch thick rings
• 2 cups shredded parmesan cheese
• Salt, garlic powder, paprika, and Italian seasoning, to taste

Instructions

1. Step 1: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Step 2: For each onion ring, place about 1 tablespoon of shredded parmesan directly onto the parchment paper to create a small cheese “mold.”
3. Step 3: Place an onion slice on top of the parmesan “mold.”
4. Step 4: Sprinkle another tablespoon of shredded parmesan over the onion ring.
5. Step 5: Gently press down with the back of a spoon to slightly flatten and help the cheese stick to the onion.
6. Step 6: Season the tops with salt, garlic powder, paprika, and Italian seasoning to your liking.
7. Step 7: Bake in the oven for 15–20 minutes, or until the cheese turns golden and crispy around the edges.
8. Step 8: Let the onion rings cool for 10–15 minutes before serving to allow them to set and become extra crispy.

Tips & Variations

• Use freshly shredded parmesan for better melting and crispiness compared to pre-grated cheese.
• Try adding a pinch of cayenne pepper for a spicy kick.
• Serve with a side of low-carb dipping sauce like garlic aioli or sugar-free ketchup.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the onion rings on a baking sheet and warm them in a 350°F (175°C) oven for about 5–7 minutes to restore crispness.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use other types of cheese?

Yes, but parmesan works best for crispiness. Hard cheeses like Asiago or Pecorino Romano are good alternatives.

Are these onion rings suitable for a keto diet?

Absolutely! This recipe avoids breadcrumbs and frying, relying on cheese for crunch, making it a low-carb, high-protein snack perfect for keto.

Viral High-Protein Keto Onion Rings Hack (No Breadcrumbs, No Frying!) Recipe

Print Recipe

★★★★★

4.8 from 150 reviews

These Viral High-Protein Keto Onion Rings are a crunchy, flavorful snack made without breadcrumbs or frying. Using shredded parmesan cheese as a crispy coating, these oven-baked onion rings offer a low-carb, keto-friendly twist on a classic favorite with a perfect blend of seasoning and a satisfying texture.

• Author: Tim
• Prep Time: 10 minutes
• Cook Time: 15-20 minutes
• Total Time: 25-30 minutes
• Yield: Approximately 8–10 onion rings (depending on onion size) 1x
• Category: Snack
• Method: Baking
• Cuisine: American
• Diet: Keto

Ingredients

Scale 1x2x3x

Onion Rings

• 2 white onions, sliced into 1/4 inch thick rings

Coating and Seasoning

• 2 cups shredded parmesan cheese
• Salt, to taste
• Garlic powder, to taste
• Paprika, to taste
• Italian seasoning, to taste

Instructions

1. Preheat Oven: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper to prepare for baking.
2. Create Cheese Mold: For each onion ring, place about 1 tablespoon of shredded parmesan cheese on the parchment paper to form a small cheese circle that will serve as a mold.
3. Place Onion Slice: Carefully place one onion slice on top of the parmesan cheese mold on the baking sheet.
4. Add Top Cheese Layer: Sprinkle another tablespoon of shredded parmesan directly over the onion ring, covering the top surface.
5. Press Down Cheese: Use the back of a spoon to gently press down on the cheese-covered onion ring to slightly flatten it and help the cheese adhere firmly.
6. Season: Sprinkle salt, garlic powder, paprika, and Italian seasoning over the tops of the cheese-coated onion rings according to your taste preferences.
7. Bake: Place the baking sheet in the oven and bake for 15 to 20 minutes, or until the cheese is golden brown and crispy around the edges.
8. Cool Before Serving: Let the onion rings cool on the baking sheet for 10 to 15 minutes to allow them to set and become extra crispy before serving.

Notes

• Ensure onions are sliced evenly to promote consistent cooking.
• Use fresh parmesan cheese for best melting and crisping results.
• Adjust seasoning quantities based on your preference for spice and flavor balance.
• Allowing the rings to cool after baking is crucial for achieving maximum crispiness.
• Store leftovers in an airtight container and reheat in the oven for best texture retention.

Keywords: keto onion rings, high-protein onion rings, baked onion rings, parmesan onion rings, low-carb snack, keto snack, no breadcrumbs onion rings, no fry onion rings