Low-Carb Onion Rings w/ Spicy Mayo Dip




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Keto Onion Rings

We recently attended KetoCon and had the privilege of hearing a presentation by Alison Gannett. As a 5-year cancer survivor with a deep knowledge of science and how the body works, she is an incredible wealth of information on how to feed our bodies but starve anything bad that may be brewing in there.

Low-Carb Onion Rings {keto, dairy-free}

One of the things she mentioned, in regards to getting enough fat in your diet each day, was that she deeps fries food for every meal. Such a simple concept, but it caught us by surprise and we were like “yeah, that totally makes sense”. By deep-frying our foods in healthy fat like coconut oil or avocado oil, we’re infusing our food with more fat than they would have on their own, or even by simply pan-frying.

Low-Carb Onion Rings {keto, dairy-free}

This opened up a new world of food for us. We have a Fry Daddy Deep Fryer, but I usually only pull it out to make Orange Chicken Nuggets, which are far from low-carb. I discovered that replacing flour or breadcrumbs with pork panko is actually even better because the crunch you get with it is so fantastic.

Low-Carb Onion Rings {keto, dairy-free}

These onion rings have a great crunch and flavor on their own, but you must be sure to make the Spicy Mayo Dip to go with them for a true restaurant quality side dish. The foods we grew up thinking were “bad” for us is good again. So splurge on those deep fried onion rings and coconut shrimp and feel good about it.

Low-Carb Onion Rings {keto, dairy-free}

Low-Carb Onion Rings with Spicy Mayo Dip

Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 10
Calories 540kcal
Author Kendra Benson


Onion Rings

Spicy Mayo Dipping Sauce


Spicy Mayo Dipping Sauce

  • Combine all dip ingredients in a bowl and place in the fridge until ready to use. Best if prepared at least an hour in advance for best flavor.

Onion Rings

  • Put the pork panko in a shallow bowl. In a second shallow bowl, combine the almond flour, salt, and pepper and stir to combine. In a third shallow bowl, add the egg and whisk until smooth. Set all three bowls aside.
  • In a deep fryer (we use this small Fry Daddy), add about 2-3 inches of coconut oil (no more than the max fill line on your deep fryer). Turn on the fryer and let the oil come to heat (between 350°F - 375°F).
  • While the oil is heating up, slice the onion into 1/2" discs. Remove the outer skin and separate the rings, being careful to keep them from breaking so the rings stay intact.
  • Take an onion ring and dip it in the almond flour bowl, coating it. Then dip it in the egg, then back in the almond flour, then back in the egg, and finally coating it completely in the pork pork panko. Set aside on a plate and repeat until all onion rings have been coated.
  • Once the oil is hot and all the onions are coated, place 3-4 rings in the deep fryer at a time (add more or less depending on the size of your fryer). Fry for about 2-4 minutes, or until they are golden brown and crispy. Remove from oil with a slotted spoon and cool on a paper towel (to preserve as much oil as possible, cool directly on a plate instead to keep the oil from soaking into the paper towel). Repeat until all onion rings have been cooked.
  • Serve right away with the Spicy Mayo Dipping Sauce. Leftovers can be stored in an airtight container in the fridge for up to a week on in the freezer for up to 6 months. Reheat in the oven at 375°F until crispy (about 10 minutes or so).


Calories: 540kcal | Carbohydrates: 7g | Protein: 8g | Fat: 53g | Saturated Fat: 9g | Cholesterol: 58mg | Sodium: 549mg | Potassium: 124mg | Fiber: 3g | Sugar: 2g | Vitamin A: 2.8% | Vitamin C: 2.9% | Calcium: 4% | Iron: 6%
These grain-free onion rings have a secret ingredient that keep them low-carb but full of satisfying crunch and flavor. Paired with a spicy mayo dip, these are restaurant-quality right in your kitchen.



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Last Updated 05/08/2019

5 Responses to “Low-Carb Onion Rings w/ Spicy Mayo Dip”

  1. This looks delicious. I can’t wait to make it for dinner.

  2. Looks really good, but I don’t see shredded coconut on the ingredient list so I don’t know how much to use.

    • Sorry about that. I’ve updated the instructions to omit the coconut, there is none in this recipe.

  3. Can you put these in the oven instead of frying them?

  4. Can you make these in the oven instead of frying them?


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