Harvesting Onions? Try Keto Onion Rings for Labor Day

If you’re a gardener, you may have onions coming out of your ears in September. Or, maybe you just like all things onions, from raw slices to the best onion recipes. If so, here’s a new option for delicious onions just in time for Labor Day: Keto Onion Rings. C’mon. Who doesn’t like onion rings!?!

This onion option is so delicious and fun, you can share them on Labor Day day or enjoy them by yourself all year round. Here’s how to make Keto Onion Rings, and why you should eat more onions in general.

Keto Onions Rings


  • 1 large sweet onion cut into rings
  • 1 cup almond flour
  • 1 cup grated Parmesan cheese
  • 1 tablespoon baking powder
  • 1 teaspoon paprika
  • Sea salt
  • Fresh ground pepper
  • 2 eggs, beaten
  • 1 tablespoon organic heavy cream
  • cooking spray


  1. Prepare a baking sheet with parchment paper or a silicone liner.
  2. Place the almond flour, Parmesan cheese, baking powder, smoked paprika, salt, and pepper in a medium bowl.
  3. Ring by ring, dip the onion rings in the egg mixture, and then in the almond flour mixture. Be sure to press the almond flour mixture into the onions. Transfer the dipped rings to the lined baking sheet and repeat with the remaining onion.
  4. To Bake the Onion Rings: Preheat the oven to 400 degrees F.  Use the lined baking sheet. Arrange rings in a single layer. Spray onions with cooking oil spray. Bake for 10 minutes.  Flip and respray with oil. Bake for another 10 to 12 minutes, until crispy and brown.
  5. To Use an Air Fryer: Preheat your air fryer to 350 degrees F. Arrange the onions in a single layer, cooking in batches as needed. (If desired, you can line your air fryer with air fryer liners.) Spray the onions with cooking spray and cook for 5 minutes. Use a spatula to carefully reach under the onions and flip. Respray and cook 5 minutes longer.
Nutrition info per 1/6 of the recipe, or about 3-4 rings: 217 calories, 16.4 grams fat, 3 grams net carbs (7.6 grams carbs, 4.6 grams fiber), 12.5 grams protein

Reasons to Eat More Onions

Onions are a fabulous food that supports human health in many ways. Here are a few:

1. Onions are Packed with Nutrition

Onions are extremely nutrient-dense for the number of calories and carbs in them. In fact, one medium onion contains just 44 calories, 7 grams net carbs, and high amounts of vitamin C, B-vitamins, potassium, and fiber (1).

2. Onions are Loaded with Antioxidants

In addition to vitamin C, onions contain over 25 varieties of flavonoid antioxidants (2). Antioxidants are important to the human diet because they fight free radicals and oxidative stress, which cause damage to cells and tissues.

Red onions, like other red and purple fruits and vegetables, contain anthocyanins.

Diets high in antioxidants, and specifically anthocyanins, are associated with reduced risk of heart disease. One study of almost 44,000 men found that consuming up to 613 mg anthocyanins per day correlated to a 14% lower risk of heart attacks (3). Another study, of 93,600 women, found that those with a high intake of anthocyanins per day were 32% less likely to experience a heart attack than those with the lowest intake (4).

3. Onions Support Heart Health

Beyond the associations of reduced risk of heart attacks, onions contain compounds that support healthy triglyceride levels, cholesterol levels, and anti-inflammation mechanisms. Together, these support heart health.

One heart-healthy compound found in onions is quercetin. It’s highly anti-inflammatory. One small study of 70 overweight individuals with high blood pressure showed that a daily dose of quercetin-rich onion extract significantly reduced systolic blood pressure by 3-6 mmHg versus placebo (5).

Other studies have shown onion’s positive effects in supporting healthy cholesterol and triglycerides. (678).

4. Onions Support Healthy Blood Sugar

If you want better blood sugars, onions are a great food for you.

Animal studies and human studies have found that raw onion promotes reduced fasting blood sugars (9), onion extract supports fat loss and healthy blood sugars (10), and that quercetin specifically plays a role in blood sugar regulation (11).

What’s more, onion’s sulfur compounds may also encourage optimal blood sugars.

When you think of bone-health foods, you may not think of onions. But, did you know that their fight against oxidative stress helps them support bone health?

Studies back it up.

One study of postmenopausal women found that consuming 3.4 ounces of onion juice daily for 8 weeks improved bone density (12). Another study, also with postmenopausal women, found that those who ate onions daily had 5% greater overall bone density than those who rarely ate them (13). Lastly, one study correlated eating onions with a 20% lower risk of hip fracture in older women (14).

6. Onions are Healthy for the Digestive Tract

Onions support digestive health in 2 ways: 1) Their fibers are great for the healthy bacteria and strength of the gut. 2) Onions are highly anti-bacterial and fight potentially dangerous bacteria, such as Escherichia coli (E. coli), Pseudomonas aeruginosaStaphylococcus aureus (S. aureus), and Bacillus cereus (15).

Onions contain soluble, insoluble, and prebiotic fiber. Prebiotics are fibers that the healthy bacteria in the gut consume as food, making them stronger. When the bacteria consume the prebiotics, the byproduct is short-chain fatty acids, which further fortify the gut and overall health.

Bottom Line

If you’ve got a garden or farmer’s market full of fresh onions, it’s time to add them to your daily diet and support your whole-body health. Our Keto Onion Rings are a great way to share them in a delicious, company-worthy recipe. This Labor Day, take time to rest and enjoy great, healthy foods!




  1. Ursula Dozier says:

    Wonderful article about the benefits of eating onions
    Oftentimes keto is discouraging the consumption of too much onions
    I love them and I’m happy that you have educated us once again
    BTW the recipe sounds delicious

    • admin says:

      Hi Ursula, Thanks for your comment. A lot of times, it’s just about portion control. There’s no need to omit these amazingly healthy food completely. And yes, this recipe is delicious. We hope you enjoy! Take care!

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