Onion Rings Chips Recipe

I had to share my Parmesan Onion Ring Chips, a clever low carb twist on classic onion rings made from pantry staples that might leave you wondering how simple the recipe really is.

I never thought a simple onion could get a glow up like this. My Onion Rings Chips are crunchy little discs that taste way richer than they should be.

They highlight a large yellow or sweet onion and packed grated Parmesan cheese, giving salty, savory hits with every bite. It’s low carb but feels like a treat, and folks always ask for the name of the dish, so yeah, these are my Parmesan Onion Ring Chips.

Try one when you have a minute, you’ll be surprised how snackable veggies can be. I mess up sometimes, some come out too crisp, others a little soft, but thats the fun.

Ingredients

• Onion, sweet, adds crunch and natural sugars, offers fiber and vitamin C.
• Eggs bind stuff, give protein and healthy fats, yolks have lots of nutrients.
• Almond flour is low carb, high in healthy fats and Vitamin E, kinda nutty.
• Parmesan, salty, rich in protein and calcium, makes crispy edges more savory.
• Avocado oil can handle high heat, heart friendly fats, mild tasting oil.
• Smoked paprika adds smoky warmth, low calorie, bright color and big flavor.
• Garlic powder, concentrated savory punch, negligible calories, boosts aroma and taste.
• Baking powder helps puff and crisp, tiny sodium, no real flavor of its own.

Ingredient Quantities

• 1 large yellow or sweet onion (about 1 lb)
• 2 large eggs
• 1 cup finely ground almond flour
• 1 cup grated Parmesan cheese, packed a little
• 1/2 teaspoon baking powder
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon fine sea salt
• 1/4 teaspoon black pepper
• 2 tablespoons avocado oil or olive oil
• Cooking spray or extra oil for greasing, optional
• Pinch cayenne pepper or 1/8 teaspoon cayenne, optional

How to Make this

1. Preheat oven to 425°F (220°C) and arrange a wire rack on a baking sheet, or line the sheet with parchment and lightly grease it with cooking spray or a little oil.

2. Peel the onion and slice into thin rings about 1/8 to 1/4 inch thick, then separate the rings and pat them very dry with paper towels so the coating sticks better.

3. In a shallow bowl mix 1 cup finely ground almond flour, 1 cup grated Parmesan (packed a bit), 1/2 tsp baking powder, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp smoked paprika, 1/2 tsp fine sea salt, 1/4 tsp black pepper and a pinch or 1/8 tsp cayenne if you want heat.

4. In another bowl whisk 2 large eggs with 2 tablespoons avocado oil or olive oil until smooth.

5. Working a few rings at a time, dip each ring into the egg mixture, let excess drip off, then press both sides into the almond-Parmesan mix so it gets a good coating. Press the crumbs on, dont be shy.

6. Place coated rings on the prepared rack or parchment spaced apart so they crisp, and if using a rack spray the tops lightly with cooking spray or brush a bit more oil on them.

7. Bake for 12 to 16 minutes until golden and crispy, flipping once halfway through about 6 to 8 minutes in so both sides brown evenly. If you have convection mode use it for extra crisping but watch them closely.

8. If you want an even better crust chill the coated rings on the baking sheet in the fridge for 10 minutes before baking, it helps the coating stick and not fall off.

9. Let the chips cool on the rack for a few minutes after the oven so they firm up, then taste and add a tiny extra sprinkle of salt or cayenne if needed. Serve warm.

Equipment Needed

1. Oven plus a rimmed baking sheet (preheat to 425°F / 220°C)
2. Wire rack for the sheet or parchment paper and cooking spray/oil
3. Sharp knife and cutting board for slicing the onion
4. Paper towels for patting rings very dry
5. Two shallow bowls (one for egg wash, one for the almond-Parmesan mix)
6. Whisk or fork to beat the eggs
7. Measuring cups and spoons for the flour, cheese and spices
8. Tongs or a small spatula to flip and transfer the rings
9. Cooling rack or a spot in the fridge if you want to chill the coated rings before baking

FAQ

Onion Rings Chips Recipe Substitutions and Variations

• Almond flour → use almond meal 1:1 for a slightly coarser crunch, or swap for 1 cup crushed pork rinds if you want a totally keto, crispy result, or try 1/3 to 1/2 cup coconut flour plus an extra egg because coconut flour soaks up lots of moisture.
• Parmesan cheese → sub with grated Pecorino Romano 1:1 for saltier tang, or use 3/4 to 1 cup nutritional yeast for a dairy free, cheesy flavor (it wont melt the same).
• Eggs → make a flax egg by mixing 1 tablespoon ground flaxseed with 3 tablespoons water per egg and let sit 5 minutes, or use 1/4 cup aquafaba per egg if you want eggless, it binds pretty well.
• Avocado or olive oil → swap with melted butter for richer flavor (same amount), or use a neutral oil like sunflower or light canola if you need a higher smoke point.

Pro Tips

1) Dont skimp on drying the rings. Pat them really dry with paper towels, even squeeze a little, or the coating wont stick and they get soggy. Thinner slices crisp up faster so keep em fairly thin if you want crunch.

2) Press the coating on like you mean it. After dipping in the egg press both sides into the almond-Parmesan mix so the crumbs actually adhere. If some falls off, re-egg and press again, or gently press the crumbs on with your palm.

3) Chill the coated rings for about 10 minutes before cooking. It sounds small but it helps the crust set so it doesnt slide off in the oven. If you have a rack use it and spray or brush a little oil on top so both sides brown, otherwise parchment and a tiny bit of oil works too.

4) Watch the timing not the clock. Flip about halfway so both sides brown, use convection for extra crisp but check earlier than you think, and let them rest a few minutes after they come out so the crust firms up. Add a tiny extra sprinkle of salt or cayenne at the end if it needs a lift.