“Just because you have given up flour doesn’t mean you can’t crumb food anymore! I simply combined blitzed pork crackling with nutritional yeast flakes and fried as normal. Leaner crackling is preferred for this recipe, so I used Mr Porky’s Crispy Pork Strips (a UK product).” – Monya

Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!

The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.

The Glow Factor, 2025 by Penelope Corwin is available worldwide. The image above will link to Amazon UK. For USA and all other countries, click here.

More on Keto Onion Rings…

Nutritional yeast flakes are a popular ingredient and are known for their savoury, cheese-like flavour. They are a type of deactivated yeast (usually Saccharomyces cerevisiae).
 

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Nutritional yeast is a rich source of various nutrients, including B vitamins (such as B12, B6, and folate) and minerals like zinc and selenium. Many nutritional yeast products are also fortified with additional vitamins and minerals. The B vitamins in nutritional yeast can help support energy metabolism and overall health.
 
Coconut oil is a versatile cooking oil that has gained popularity due to its potential health benefits. Coconut oil is a rich source of Medium-Chain Triglycerides (MCTs). These are fats that are easily digested and rapidly absorbed by the body. MCTs can provide a quick source of energy and may be helpful for those following ketogenic diets.
 

It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for these Keto Onion Rings, as well as all the Light Meals & Appetisers on Fats of Life®.
 

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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.

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Course Side Dish, Snack

Cuisine General

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 4 as a snack / side dish

Author Monya Kilian Palmer

Per serving

Calories: 363kcal | Carbohydrates: 5.5g | Protein: 16g | Fat: 31g

Equipment

• kitchen scale
• sharp knife
• universal measuring spoons
• mini food processor / chopper
• large non-stick pan / wok
• slotted spoon

Ingredients

• 100 g (3.5 oz) lean pork scratchings
• 2 TB nutritional yeast flakes
• 3 TB coconut flour
• 1 large egg, beaten
• unflavoured coconut oil
• 2 large onions, peeled and sliced into 0.8mm rings
• pink Himalayan salt
• freshly ground black pepper
• chopped parsley, to garnish

Instructions

• 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.

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My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!

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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.

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

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

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See all the Light Meals / Appetisers on Fats of Life:

Lemon & Thyme Cheesy Keto 'Gnocchi' (Nut-free)

Avocado Feta Salad with Lemon & Black Pepper (Keto)

Keto Battered Prawns

Massaged Kale and Creamy Egg Salad (Keto)

Monnie's Homemade Fish Paste (Keto)

Artichoke and Creamy Burrata Salad (Keto)

Load More

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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.

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