These baked keto onion rings are blowing up for a reason—and it’s not just because they’re low-carb. This TikTok-style hack uses shredded parmesan to create ultra-crispy, golden rings with zero breadcrumbs and no deep frying needed.
I have to be honest—this isn’t the recipe I thought I needed. I’m usually all about my Air Fryer Sweet Potato Fries or Jicama Fries when I want something crispy and satisfying. But sometimes… I need something different.
Onion rings? Definitely not something I thought I could enjoy on a keto diet. I mean, breading, frying—it’s a no-go, right?
But then I saw this viral TikTok hack floating around using just parmesan and onions… and I had to try it. I was super skeptical at first. I didn’t think they’d get crispy, or that the flavor would hit the same way as traditional onion rings.
I was so wrong.
These are absolutely amazing. Crispy, cheesy, savory, and ridiculously easy to make. No breadcrumbs. No deep frying. Just a handful of ingredients and a simple method that actually works.
If you’ve been craving something crunchy on your low-carb journey, this might just be the recipe you didn’t know you needed either. Trust me—you’ll want to save this one.
Ingredient Notes
- Onions – Go for firm, fresh onions. I prefer white onions for their mild, slightly sweet flavor once baked. To get those perfect, even slices, I love using a mandoline slicer—just be super careful and always use the guard (or a cut-resistant glove). Even slices help everything cook evenly and crisp up nicely!
- Parmesan cheese – This is the secret to that crispy, golden “breading” without any actual breadcrumbs! I personally prefer shredding my own parmesan cheese—it melts better and doesn’t have the anti-caking agents that can affect texture. But if you’re in a rush, pre-shredded parmesan works too—just make sure it’s the real deal and not the powdery kind.
- Olive oil (optional) – A light brush on top of the onion rings helps with browning and adds a touch of richness. Totally optional, but worth it if you like that golden finish.
- Salt, garlic powder, and paprika – Simple seasonings that go a long way! You can adjust these to your taste, or even add a pinch of chili powder for a little heat. The paprika gives a subtle smokiness and helps with color too.
Step-by-Step Instructions: Super Crispy Keto Onion Rings
1. Preheat the oven
Set your oven to 400°F (200°C) and line a baking sheet with parchment paper. This is key—parchment helps the cheese crisp up without sticking. Don’t use foil or wax paper; they won’t give you the same results.
2. Prep your onions
Peel and slice 2 medium white onions into ¼-inch thick rounds. To get those perfect, even slices, I highly recommend using a mandoline slicer—just be sure to use the hand guard or wear a cut-resistant glove for safety. Uniform thickness ensures even cooking and crispiness.
3. Build the parmesan “molds”
Scoop about 1 tablespoon of shredded parmesan onto the parchment-lined sheet and gently press it into a flat circle (a little wider than your onion rings). This will be the crispy cheese base.
4. Add the onion rings
Place one onion ring directly on top of each parmesan circle.
5. Top with more cheese & press
Add another tablespoon of parmesan over each onion ring, covering it completely. Use the back of a spoon to gently press it down—this helps the cheese bind to the onion and creates that signature crispy edge once baked.
6. Season generously
Sprinkle the tops with salt, garlic powder, and paprika. This seasoning blend adds flavor and helps enhance the golden color as it bakes. You can even add a pinch of chili flakes if you like a little heat.
7. Bake until golden and bubbly
Place the tray in the oven and bake for 15–20 minutes, or until the cheese is deep golden brown and crispy around the edges. Keep an eye on them—every oven is different, and parmesan can go from golden to burnt quickly.
8. Let them cool for max crunch
This is key: cool the onion rings for 10–15 minutes on the baking sheet before serving. This allows them to set and firm up so they’re ultra crispy and easy to lift without breaking.
How to Store Keto Onion Rings
Fridge
- Let the onion rings cool completely before storing.
- Place them in an airtight container lined with a paper towel (to absorb excess moisture).
- Store in the fridge for up to 3–4 days.
Reheating (for max crispiness)
- Air Fryer: Reheat at 375°F (190°C) for 3–4 minutes. This is the best way to bring back that crisp!
- Oven/Toaster Oven: Bake at 375°F (190°C) for 5–7 minutes on a parchment-lined tray.
Freezer (not ideal but possible):
- These are best fresh, but if you must, flash-freeze them on a baking sheet first, then transfer to a freezer bag.
- Reheat directly from frozen in the oven or air fryer until hot and crispy.
More Keto Snacks
Viral High-Protein Keto Onion Rings Hack (No Breadcrumbs, No Frying!)
Description
Ingredients
- 2 white onions sliced into 1/4 inch thick rings
- 2 cups shredded parmesan cheese
- Salt, garlic powder, and paprika, Italian seasoning to taste
Instructions
- Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
- For each onion ring, start by adding about 1 tablespoon of shredded parmesan directly onto the parchment paper to create a small cheese “mold.”2 cups shredded parmesan cheese
- Place an onion slice on top of the cheese.2 white onions
- Add another tablespoon of shredded parmesan over the onion ring.
- Gently press down with the back of a spoon to flatten slightly and help the cheese stick.
- Season the tops with salt, garlic powder, and paprika to taste.Salt, garlic powder, and paprika, Italian seasoning
- Bake for 15–20 minutes or until the cheese is golden and crisp around the edges.
- Allow to cool for 10–15 minutes before serving so the onion rings can set and get extra crispy.
Notes
How do we calculate the nutrition info?
These nutrition facts listed are determined using nutrition information from the USDA Food Database. Our nutrition facts are accurate, but if you are using different products, please make your calculations. Net carb count is calculated by subtracting both fiber and sugar alcohols because they don’t raise blood sugar.