Keto Onion Rings

Keto Onion Rings

Just because you have given up flour doesn’t mean you can’t crumb-and-fry food anymore! I simply combined blitzed lean pork crackling with nutritional yeast flakes and fried as normal. Absolutely incredible flavours and perfect to have on the side of your bunless burger. Leaner crackling is preferred for this recipe, so I used Mr Porky’s Crispy Pork Strips (a UK product) which I have seen available at Tesco and Sainsbury’s here in the UK. If you like the idea of crumbing-and-frying this way, check out the Keto Jalapeno Poppers recipe.

– – – – – – PER SERVING – – – – – –
Carbs 5.5g | Fat 31g | Protein 16g
– – – – – – – – – – – – – – – – – – – – –

*IN THE NEWS*: My cookbook KETO KITCHEN (published by Kyle Books, London) is now available to purchase in paperback or e-book. Click here to read more about where it can be purchased (where ever you are in the world), plus some of the fantastic reviews that have been coming in!

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Keto Onion Rings
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Keto Crumbed Onion Rings

Delicious onion rings coated in coconut flour, then egg and covered in a blitzed lean pork scratchings + nutritional yeast flakes mixture, before deep-frying to perfection. Recipe makes enough for 4 people to share as a snack or side dish. Comes in at 5.5g carbs per serving. (For my UK readers, scroll to the end of the recipe to see image ads of the products I use.)
Course Side Dish, Snack
Cuisine General
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 as a snack / side dish



  • Using the leanest pork scratchings you can find, (for my UK readers, see the headnote for my preferred scratchings for in this recipe) blitz the scratchings in a mini food processor, then tip out into a wide-bottomed bowl. Stir in the nutritional yeast flakes until well combined.
  • With the coconut flour in one bowl and the beaten egg in a second bowl, position the bowl with the crackling mixture third in line.
  • Heat the coconut oil on high heat. When hot, dip a few onion rings in the coconut flour, then dip into the beaten egg. Once the excess egg has dripped off, roll the onion rings into the pork crumb mixture.
  • Fry the rings in the hot oil for 2-3 minutes, then remove using a slotted spoon and place on a tray lined with kitchen paper to drain the excess grease. (It’s best to work in batches to avoid over-crowding the pan of oil.)
  • Season with pink Himalayan salt and pepper immediately. Continue until all the onion rings have been cooked.
  • Serve garnished with chopped parsley if you are feeling fancy.

Keto Onion RingsFor those on INSTAGRAM, tag me @mkilianpalmer so we can all see your lovely creations! Keep scrolling: you can PIN this recipe for later, see detailed macros and browse other recipes in this category.
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Calories: 363kcal | Carbohydrates: 5.5g | Protein: 16g | Fat: 31g

Keto Onion Rings
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Keto Crumbed Onion Rings
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Nutritional Information per serving
Calories                         363Kcal / 1519kJ
Fat                                 31g
Carbohydrates               5.5g
Protein                           16g

Wheat (may be found in pork scratchings - check label)
Soya (may be found in pork scratchings - check label)

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Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
Disclosure: Like many blogs, Fats of Life is part of the Affiliates Program on Amazon. The links to the products recommended here are affiliate links, meaning - at no additional cost to you - the author will earn a small commission if you click through and make a purchase.

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