Crispy Pork Rind Onion Rings
Thick onion rings in a crunchy parmesan and pork rind crust, baked or air-fried until golden — no flour and no deep fryer.
Nutrition per serving
5–6 rings- Net carbs
- 5.9g
- Calories
- 235kcal
- Protein
- 17g
- Fat
- 15g
- Total carbs
- 8.4 g
- Fiber
- 2.4 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Vegetarian almond crust: Almond flour and parmesan replace the pork rinds for a crisp, golden, meat-free crust.
- Mix the almond flour with the parmesan and spices for the crumb coating.
- Almond flour browns faster than pork rinds, so start checking at 10 minutes in the oven (7 in the air fryer).
Zucchini fries: The same parmesan and pork rind crust on zucchini sticks — tender inside, crunchy outside, and about 2 g fewer net carbs per serving than the onion rings.
- Toss the zucchini sticks with a pinch of salt, let them sit on paper towels for 15 minutes and blot them dry — wet zucchini sheds its coating.
- Bread them the same way and bake for 15–18 minutes (air fryer: 10–12 minutes), until golden. Serve with marinara or ranch.
- Onion
- Breading
- Onion
- Breading
- Onion
- Breading
Estimated cost $4.93 for 4 servings ($1.23 each) · how we estimate
Instructions
-
Heat the oven to 425°F (220°C). Set a wire rack on a rimmed sheet pan and brush it with a little of the oil. (Air fryer: heat to 375°F / 190°C.)
-
Peel the onion, trim the ends and cut it crosswise into ½-inch (1.25 cm) slices. Separate the rings and pick out the larger ones — about 20–24 — saving the small centers for another dish. Peel away the thin membrane inside each ring if it lifts off easily; the coating sticks better without it.
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Set up three shallow bowls: coconut flour mixed with half the salt; the eggs beaten with the cream; and the crushed pork rinds mixed with the parmesan, paprika, garlic powder, cayenne and remaining salt.
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One ring at a time, toss in the coconut flour and tap off the excess, dip in the egg and let the excess drip back, then press into the crumbs to coat all sides. For an extra-thick crust, dip it back into the egg and crumbs a second time. Lay the rings on the rack without touching.
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Brush or spray the rings lightly with the remaining oil. Bake 12–15 minutes, until deep golden and crisp and the onion is tender when pierced. Air fryer: cook in a single layer for 8–10 minutes, turning halfway.
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Serve right away with ranch or sugar-free ketchup for dipping.
Tips for success
-
Use one hand for the dry bowls and the other for the egg, so your fingers don't end up breaded too. - Crush the pork rinds as finely as you can — a food processor, or a zip-top bag and a rolling pin — so they cling like breadcrumbs. Keep a jar of pork rind "panko" on hand to make this even quicker.
- An honest note on carbs: onions are a moderate-carb vegetable, so this recipe works out to about 55 g of onion per person. That portion is what keeps onion rings within keto limits.
Nice to have, not needed
- A wire rack lets hot air reach the underside so the rings crisp all over — on bare parchment, flip them halfway.
Storage & meal prep
- Keeps 1 day in the fridge
- Doesn’t freeze well
Reheat: Re-crisp in a 375°F (190°C) air fryer or oven for 4–5 minutes — never the microwave.
Best eaten fresh. Refrigerate leftovers up to 2 days and re-crisp in a 375°F (190°C) air fryer or oven for 4–5 minutes.
Variations
2 variations, each with its own ingredients and macrosVegetarian almond crust
DietAlmond flour and parmesan replace the pork rinds for a crisp, golden, meat-free crust.
- pork rinds → blanched almond flour
7.2 g net · 241 kcal · 11 g protein · 18 g fat · ≈$1.05 per serving (+1.3 g net carbs vs the original)
Zucchini fries
SwapThe same parmesan and pork rind crust on zucchini sticks — tender inside, crunchy outside, and about 2 g fewer net carbs per serving than the onion rings.
- yellow or sweet onion → zucchini
3.8 g net · 230 kcal · 17 g protein · 15 g fat · ≈$1.58 per serving (−2.1 g net carbs vs the original)
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