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Keto French Fried Onions

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This Homemade French fried onions recipe is the perfect gluten free substitute for your usual onion rings snack. With only a few ingredients needed, you can make these crispy and gluten-free French fried onions, which you can also add to your green bean casserole.

A wooden bowl filled with crispy fried onions, placed on a wooden tray.
Keto French Fried Onions. Photo credit: Low Carb – No Carb.

One of the things I love about this recipe is that I can serve it as a snack for my kids, as our dinner side dish, and even as toppings for my casserole dishes. I will start making them again and again from now on.

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Ways To Serve French Fried Onions

Serve together with our portobello mushroom burger or low-carb mini burger bites for the best snacking experience, just like eating out in a restaurant. Fried onions, because of their crunchiness and flavor, can also be used to top your gluten-free green bean casserole.

These French fried onions are also perfect for topping soups like chicken noodle soup and a simple egg drop soup for extra flavor. You can also add them to your broccoli salad and taco salad bowl.

Why You Will Love This Recipe

  • Healthy Snack – These French fried onions are much healthier than the store-bought ones. If you plan to make a healthy snack for your kids and family, add this recipe.
  • Super Easy To Make – If you look at these fried onions, you would not think they are easy to make, but they are. You can make this recipe in 30 minutes or less with only a few ingredients and minimal preparation.
  • Perfect For Kids – We all know kids love crispy snacks to munch on whenever they want. Serve these onions to them; they will thank you and enjoy them wholeheartedly, just like my kids did.
A bowl of crispy fried onion rings is placed on a metal tray. Whole onions and a black cloth are in the background.
A bowl of crispy fried onion rings.

Making Gluten-Free French Fried Onions

It has been a while since I thought of making this recipe, as I always have some white onions available in my pantry, and my kids love onion rings. Because we live low-carb, I made a recipe a little bit different from the real thing using keto-friendly ingredients.

This recipe is a great substitute for store-bought French fried onions. There is no need to run to the store because making this at home is way easier. Try it for your kids, and they will definitely ask to make another batch of these crispy onions.

Does This Taste The Same As Onion Rings?

These French-fried onions taste similar to onion rings but only with a twist. They have the same crispy texture and savory flavor you love but without all the carbs. If you ever crave that crunchy onion snack, you should make these if you want to keep it low-carb. Give them a try and see for yourself. You won’t be disappointed.

Dipping Sauces

One of the best ways to enjoy these fried onions is by serving them with dipping sauces. My favorite is ranch sauce, and I recently made a buffalo ranch sauce version. You can also pair them with other flavors like smokey BBQ sauce, creamy cheese dip, and even sweet onion sauce.

A metal strainer holds crispy, fried onion strings with more onion strings and a few whole onions blurred in the background.
Crispy, fried onion strings.

How To Make French Fried Onions Recipe

These fried gluten-free onions are made using simple ingredients that you can easily find or already have in your kitchen pantry. Just follow these simple steps and be ready to enjoy your own French onions.

If you prefer more visual instructions, you can look at the video I prepared.

Kitchen Gadgets Needed:

  • Frying Pan: You need a sturdy frying pan or pot to deep fry these onions. Look for ones with a non-stick surface for easy cleaning and less mess.
  • Bowls: Use them to prepare the dry coating and the buttermilk needed for this recipe.
  • Long Tweezers: A long tweezer or tongs will help coat the sliced onions instead of using your hands. It also makes the work easier.
  • Strainer: A small strainer ensures the onions are fried and evenly cooked. Using a strainer to drain the excess oil is much easier than using other kitchen tools.

Ingredients Needed:

  • Onions: Look for large white or yellow onions, which have a milder flavor than the red ones. But if you prefer, you can also try using shallots for a different taste twist.
  • Buttermilk: A dairy-free buttermilk will help tenderize the onions before coating them for the best flavor once they are fried and crispy.
  • Whey Protein: You can use unflavored ones that are keto-friendly.
  • Baking Powder: This baking powder will help the coating puff up and become extra crispy when fried. Just make sure your baking powder is fresh for the best results.

*Exact measurements are listed in the recipe card below.

STEP-BY-STEP INSTRUCTIONS FOR GLUTEN-FREE FRIED ONIONS

First Step: Prepare All The Ingredients Needed

Prepare all the ingredients.

Start by peeling and slicing your onions thinly and separating them into individual thin layers. Set them aside, and prepare your buttermilk, whey protein, and baking powder.

Ingredients for keto French fried onions including sliced onions in a black bowl, baking powder, whey protein, and buttermilk displayed on a wooden surface. Text overlay lists dietary attributes.
Ingredients for keto French fried onions.

Second Step: Soak Onions In Buttermilk

Place all the thinly sliced onions in a large bowl and pour in the buttermilk. Let the onions soak for a few minutes to help them tenderize and infuse them with flavor.

While waiting, prepare the coating by combining the whey protein and baking powder in a separate bowl. Mix well until thoroughly combined.

Onions in a bowl, a gray plate, and measuring cups on a table. Flour mixture in a bowl being whisked, alongside the bowl of onions in liquid.
Soaking onion slices.

Third Step: Coat the Onions

Remove the onion rings from the buttermilk, shake off any excess, and dredge them in the gluten-free flour mixture until evenly coated.

Prepare cutting boards or a baking sheet with parchment paper to place your coated onions aside before frying them.

Process of making onion rings. Image 1 shows onions being dipped in batter, and image 2 shows onions being coated with breadcrumbs. Small onions are scattered on the table.
Process of making onion rings.

Fourth Step: Deep Fry

Heat oil in a deep fryer or skillet to 350°F (175°C). You can do that while coating the onions to avoid wasting time.

Carefully drop the coated onions into the hot oil in batches, ensuring not to overcrowd them so they cook evenly. Fry until crispy and golden brown, and serve.

Left side: A hand drops battered onion strips into hot oil in a pot. Right side: Fried onion strips are being lifted out of the oil with a slotted spoon.
Deep Frying Onions.

EXPERT TIPS AND TRICKS FOR MAKING CRISPY GF FRIED ONIONS:

  • Keep the onions dry – shake off any excess buttermilk from the onions before dredging them in the breaking because too much moisture can cause the onions to be soggy.
  • Slice thinly – Cut the onions thinly to get the best result. They will turn more crispy if they are thin.
  • Seasoning – you can add spices like garlic powder, onion powder, or just a simple salt and pepper to taste.

FAQs

Is This Recipe Better Than The Store-Bought Ones?

If you are just starting a healthy, low-carb lifestyle, this recipe is definitely better than the store-bought ones because the ingredients used here are all gluten-free and grain-free. Another reason it is also better than the store-bought ones is that you can control the taste and overall flavor of your crispy fried onions.

Can I Use an Air Fryer to Make Fried Onions?

Yes, of course. Another method of cooking these onions without too much oil is to use an air fryer. If you have a good air fryer at home, you can use one for frying the onions, but make sure to spray some olive or vegetable oil to make them crispy.

To use an air fryer for this recipe, do the same first three steps for preparing and coating the sliced onions, then arrange them in a single layer in the air fryer basket. Cook at 350°F (175°C) for about 8 minutes, shaking the basket halfway through, until the onions are crispy and golden brown.

A wooden bowl filled with crispy fried onion rings, garnished with a wooden serving spoon. Whole onions are placed around the bowl on a white cloth background.
Crispy fried onion rings.

How Do I Store French Fried Onions?

I store fried food like these fried onions, allowing them to cool completely in an airtight container or a resealable bag coated with a kitchen towel. Afterward, they could be stored in the refrigerator for up to a week.

Can I Freeze These French Fried Gluten-Free Onions?

Yes, you can. If you want to keep them crispy for longer, you can freeze them for up to 3 months. Just be sure to thaw or defrost them entirely before reheating or using them. You can either use an oven or an air fryer to reheat them.

More Fried Recipes For Snacks

If you liked this easy homemade recipe, you will never run out of ideas for your next snack time. That’s why I am sharing more of our baked recipes with you.

If you are a cheese lover, try our fried cheese balls recipe for your snack time or party appetizer. Pair with these keto french fries and tortilla chips that are crispy and perfect for your sudden cravings. Our tater tots could also be your favorite snack because you can make them in only a few minutes.

Our mini cheesecake bites are a great idea if you want something sweet. They are quick and easy to make and will surely make you want to eat more.

Pin For Later

A plate of golden-brown French fried onions with a strainer, accompanied by two whole onions. The image highlights that the dish is keto, low carb, grain-free, and gluten-free.
Golden-brown French fried onions.

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Strainer filled with crispy fried onion strings, with fresh onions visible in the background.

Keto French Fried Onions

Zuzana Paar
5 from 1 vote
This Homemade French fried onions recipe is the perfect gluten free substitute for your usual onion rings snack. With only a few ingredients needed, you can make these crispy and gluten-free French fried onions, which you can also add to your green bean casserole.
Prep Time 15 minutes
Cook Time 15 minutes
Course Appetizer, Side Dish, Side dishes, Small bites, Snack
Cuisine American, French, International
Servings 20 Portions
Calories 37 kcal

Ingredients
 
 

Instructions
 

  • Prepare all the ingredients. Start by peeling and slicing your onions thinly and separating them into individual thin layers. Set them aside, and prepare your buttermilk, whey protein, and baking powder.
  • Place all the thinly sliced onions in a large bowl and pour in the buttermilk. Let the onions soak for a few minutes to help them tenderize and infuse them with flavor. While waiting, prepare the coating by combining the whey protein and baking powder in a separate bowl. Mix well until thoroughly combined.
  • Remove the onion rings from the buttermilk, shake off any excess, and dredge them in the gluten-free flour mixture until evenly coated. Prepare cutting boards or a baking sheet with parchment paper to place your coated onions aside before frying them.
  • Heat oil in a deep fryer or skillet to 350°F (175°C). You can do that while coating the onions to avoid wasting time. Carefully drop the coated onions into the hot oil in batches, ensuring not to overcrowd them so they cook evenly. Fry until crispy and golden brown, and serve.

Video

Notes

  • Keep the onions dry – shake off any excess buttermilk from the onions before dredging them in the breaking because too much moisture can cause the onions to be soggy.
  • Slice thinly – Cut the onions thinly to get the best result. They will turn more crispy if they are thin.
  • Seasoning – you can add spices like garlic powder, onion powder, or just a simple salt and pepper to taste.

Nutrition

Serving: 1PortionCalories: 37kcalCarbohydrates: 2gProtein: 5gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 0.05gMonounsaturated Fat: 0.2gCholesterol: 12mgSodium: 161mgPotassium: 49mgFiber: 0.003gSugar: 2gVitamin A: 54IUCalcium: 116mgIron: 0.5mg

Disclaimer

Please note that nutrient values are estimates only. Variations can occur due to product availability and manner of food preparation. Nutrition may vary based on methods of origin, preparation, freshness of ingredients, and other factors.

Tried this recipe?Let us know how it was!

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Keto French Fried Onions
This Homemade French fried onions recipe is the perfect gluten free substitute for your usual onion rings snack. With only a few ingredients needed, you can make these crispy and gluten-free French fried onions, which you can also add to your green bean casserole.
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By Zuzana Paar on June 2nd, 2024
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About Zuzana Paar

Zuzana is the creative force behind this vibrant blog. With passion as a recipe developer, content creator, food writer, movie maker, and photographer, she poured her heart and soul into curating a space brimming with delightful keto and low carb recipes. Join her on this flavorful journey where quick, easy-to-make dishes take center stage, bringing joy and nourishment to your table.

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