Crispy, crunchy on the outside and perfectly tender on the inside, these low carb onion rings use the unusual combination of coconut flour, Parmesan cheese and garlic powder for a subtle yet surprisingly complementary marriage of tastes. Just remember to cook them in oil on a low-to-moderate heat so they don't burn.
January 7 2020 recipe by Kathleen M. Evans, photo by Naomi Sherman, nutritional review by Franziska Spritzler, RD, CDE in Recipes, Snack
Crispy, crunchy on the outside and perfectly tender on the inside, these low carb onion rings use the unusual combination of coconut flour, Parmesan cheese and garlic powder for a subtle yet surprisingly complementary marriage of tastes. Just remember to cook them in oil on a low-to-moderate heat so they don't burn.
USMetric
4 servingservings
Ingredients
- 1 (4 oz.) 1 (110 g) large yellow onion sliced into ¼” rounds (vidalia, white or red)large yellow onions sliced into ¼” rounds (vidalia, white or red)
- 2 oz. (91⁄3 tbsp) 55 g (140 ml) coconut flour
- ¾ cup (2 oz.) 180 ml (60 g) shredded Parmesan cheese
- 1 pinch 1 pinch salt to taste
- 1 tsp 1 tsp garlic powder
- 1 pinch 1 pinch ground black pepper
- 2 2 eggeggs
- 1 cup 240 ml coconut oil, refined if you don't love the coconut flavor
- salt to taste
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Making low carb simple
Instructions
Instructions are for 4 servings. Please modify as needed.
Heat the coconut oil in a large pan, over medium low heat.
While the oil heats, whisk the eggs together with 1/3 oz. (about 1.5 tbl) coconut flour and a pinch of salt. Whisk until the ingredients are blended.
Combine the rest of the dry ingredients in another medium sized bowl.
Using a fork, completely coat each onion ring with the beaten egg, and then lift and drop the coated onion ring into the flour mixture. Spoon the flour mix over the entire ring, and gently move the rings to a plate.
Add some rings to the pan, leaving space in between each ring. Fry for about 3-4 minutes per side, until golden brown, and then remove to a plate lined with paper towels to cool. Continue this process until done, and then salt to taste.
Ps. This is a new and improved recipe. The old onion ring recipe is replaced with this one. We hope you'll love this one even more!
Tip
Using a fork, versus tongs or a spatula is an easy and gentle way to flip the onion ring without disrupting the coating.
You can fry in tallow, or other fat with a high heat point if you don't like coconut oil.
The batter may be quite thick and stiff, so thin it with either cream or water to a pancake-like batter consistency. Then dip the onion rings in this, placing gently into the low-moderate heated oil.
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💬 Have you tried this recipe?
What did you think? Please share your thoughts in the comment section below!
32 comments
1
Marilyn
February 1 2020
My family does not like coconut flour, so could I change that for something else? Thank you. MariLyn
Reply: #2
2
Reply to comment #1 by Marilyn
Kristin Parker Team Diet Doctor
February 1 2020
My family does not like coconut flour, so could I change that for something else? Thank you. MariLyn
We have not tested this recipe with alternative ingredients.
3
Susan
February 13 2020
Would these work in an air fryer?
Reply: #4
4
Reply to comment #3 by Susan
Kristin Parker Team Diet Doctor
February 13 2020
Would these work in an air fryer?
We have not tested these in an air fryer, but that sounds promising!
5
Denney
February 13 2020
Can I use a light olive oil for frying?
Reply: #9
6
biggus
February 14 2020
a third of an ounce? May as well use cubits and pennyweights. Stop pandering to one country and use 21st century weights and measures please. An ounce is closer to 30g than 25g.
Replies: #7, #10, #34
7
Reply to comment #6 by biggus
Kristin Parker Team Diet Doctor
February 15 2020
a third of an ounce? May as well use cubits and pennyweights. Stop pandering to one country and use 21st century weights and measures please. An ounce is closer to 30g than 25g.
All of our recipes can be converted from US measurements to metric.
Reply: #14
8
Andrew
February 19 2020
Coconut flour is very much an acquired taste, I tried these anyway because the picture looked so good, but sure enough they didn't really do it for me. Disappointing.
9
Reply to comment #5 by Denney
Kristen
February 19 2020
Olive Oil at high temperatures oxidizes which causes oxidation. Use animal fats for frying. Fruit oils for finishers or low heat cooking.
10
Reply to comment #6 by biggus
info453
February 19 2020
You can change it.
11
Melodie
February 19 2020
What do you do if you have an egg white allergy?
Reply: #12
12
Reply to comment #11 by Melodie
Jan
February 19 2020
If you have an egg white allergy, surely you must already know what you can use instead when you are following recipes ?
If not, have a look here. But I doubt the DD team has tried any of them in this recipe.
https://www.naturespath.com/en-us/blog/7-egg-substitutes-in-recipes/
Good luck !13
Marcelle
February 19 2020
Not sure about coconut flour in this. I'm going to try sunflower flour and avocado oil.
14
Reply to comment #7 by Kristin Parker
Cassandra Hood
February 20 2020
The instructions don't convert though, which is the part biggus is mentioning "While the oil heats, whisk the eggs together with 1/3 oz. (about 1.5 tbl) coconut flour and a pinch of salt. Whisk until the ingredients are blended."
Only the ingredients convert.
15
Dr Laura A
February 20 2020
my measuring spoons don't HAVE oz
how many tsp or tbs is this?
- 1 comment removed
17
PATRICIA
February 20 2020
Laura, I understand your point: air fryers are a great innovation for those concerned about dietary fat. However, on a LCHF or ketogenic regimen, cooking with and consuming animal fat is not "taboo." Also, not everyone has the kitchen storage and/or counter space for more appliances, or the budget to purchase them. I like that this recipe for fried onion rings requires no special equipment.
18
PATRICIA
February 20 2020
Dr. Laura A, measuring cups and spoons (for solids, not liquids) measure "volume" whereas "ounces" is an expression of "weight." Consider: a tablespoon of feathers weighs much less than a tablespoon of lead ball bearings. I use my digital kitchen scale to measure non-liquid ingredients by weight.
19
PATRICIA
February 20 2020
biggus, an ounce is 28 grams.
20
Maggie
February 20 2020
Must admit ...please DD team ...I love to cook in fats and do not want or have an air frier ....sompleasevdo not change what you are doing
- 1 comment removed
22
Elizabeth
March 2 2020
Wondering what the dipping sauces were in the video?
Reply: #27
23
Denney
March 5 2020
Will light olive oil work for frying instead of coconut oil?
Reply: #24
24
Reply to comment #23 by Denney
Kristin Parker Team Diet Doctor
March 5 2020
Will light olive oil work for frying instead of coconut oil?
We have not tested this with olive oil, but it should work. You can find out more about cooking with different oils at this link.
https://www.dietdoctor.com/low-carb/vegetable-oils#Cook-with-vegetabl...25
cheristow77
April 20 2020
I watched your little tutorial video before making my first batch of these gorgeous onion ring treats tonight.
They are tasty, crunchy, and very more-ish!
Served them with your bite size breaded fish as a special treat during this enforced lockdown of Covid19.
Thank you, My husband has lost nearly 2 stones following your recipes, and my blood sugar level has improved too.
26
Sascha
May 13 2020
I cooked the onion-rings today and liked them. As I had some cauliflower-restovers I cut it into thin slices an made it the same way. Was excellent too!
27
Reply to comment #22 by Elizabeth
kkisch0775
May 17 2020
Yes, What are the dipping sauces in the video?
Reply: #28
28
Reply to comment #27 by kkisch0775
Kerry Merritt Team Diet Doctor
May 17 2020
Yes, What are the dipping sauces in the video?
One appears to be ranch dressing, and the other may be our low-carb ketchup or Italian dressing. Any of those would be great! Check out our sauce recipes here! https://www.dietdoctor.com/low-carb/keto/recipes/sauces-dressings/sauces
29
lauramb1994
July 4 2020
I made these tonight to go with pork and green beans. It was a special treat. I followed the recipe pretty much as described. I used olive oil instead of coconut oil and it worked ok. The oil was all thick and gummy by the last batch though. The taste was wonderful though. I served it with homemade ranch. Being able to enjoy some of my old favorites makes this way of eating sustainable for me!! Thanks DD.
Reply: #30
30
Reply to comment #29 by lauramb1994
Kerry Merritt Team Diet Doctor
July 4 2020
I made these tonight to go with pork and green beans. It was a special treat. I followed the recipe pretty much as described. I used olive oil instead of coconut oil and it worked ok. The oil was all thick and gummy by the last batch though. The taste was wonderful though. I served it with homemade ranch. Being able to enjoy some of my old favorites makes this way of eating sustainable for me!! Thanks DD.
Wonderful! So glad you enjoyed them!
31
Shondra
January 17 2021
I was reading back through the recipe. The parmesan in the video is grated (sort of like a dry flour). The recipe says to use shredded parmesan. Is this correct or should it be changed to grated? Yes, I am being specific because I use grated which mixes well with grain free flours and helps coat foods.
Reply: #32
32
Reply to comment #31 by Shondra
Kerry Merritt Team Diet Doctor
January 17 2021
I was reading back through the recipe. The parmesan in the video is grated (sort of like a dry flour). The recipe says to use shredded parmesan. Is this correct or should it be changed to grated? Yes, I am being specific because I use grated which mixes well with grain free flours and helps coat foods.
Hi, Shondra! Either one would work fine. You can use whichever you prefer!
33
Marion
February 12 2021
I found 1tbsp coconut flour enough to mix with the egg otherwise it gets too thick.
The flavour was enhanced with the addition of 1tsp onion granules.
I think this would work well as a chicken coating too...... I shall try and report back!34
Reply to comment #6 by biggus
shaneloveringrealty
April 15 2021
a third of an ounce? May as well use cubits and pennyweights. Stop pandering to one country and use 21st century weights and measures please. An ounce is closer to 30g than 25g.
Grumpy...
