Standard onion rings are coated in flour and breadcrumbs — all carbs. Swap in almond flour and parmesan and you keep the crunch with a fraction of the carbs. Here's how, with the numbers.
Key takeaways
Q: How do you make low-carb onion rings in an air fryer?
A: Coat onion rings in egg, then almond flour and parmesan, and air fry at 200°C (400°F) for 8–10 minutes, until crisp and golden.
Q: What replaces the breadcrumbs?
A: Almond flour with grated parmesan — crisp, golden and low-carb.
The low-carb coating
Almond flour mixed with grated parmesan crisps up like a breadcrumb coating but with far fewer carbs. Dip the rings in beaten egg first so it sticks, then coat and air fry. Note that onion itself has some natural sugars, so portion accordingly.
The recipe
Low-Carb Air Fryer Onion Rings
Ingredients
- 1 large onion, in thick rings
- 1 egg
- 60g almond flour, 30g parmesan
- Paprika, salt
Method
- Dip rings in egg, then almond-parmesan coating.
- Spray with oil; single layer.
- Air fry at 200°C for 8–10 minutes.
- Turn once until golden.
Tips
- Egg first so the coating sticks.
- Single layer so they crisp.
- Mind the portion — onion has natural sugars.
Frequently asked questions
How do you make low-carb onion rings in an air fryer?
Coat onion rings in beaten egg, then a mix of almond flour and parmesan, and air fry at 200°C for 8–10 minutes until crisp and golden.
What replaces breadcrumbs in low-carb onion rings?
Almond flour mixed with grated parmesan crisps up like a breadcrumb coating but with far fewer carbs.
Is this medical advice?
No. These are general lower-carb ideas, and onion itself contains some carbs. Follow your GP or dietitian and guidance from the NHS and Diabetes UK.