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    Home » Keto

    Keto Fried Onions {Paleo, Whole30, & Vegan}

    Published: Oct 29, 2019 Updated: Jul 15, 2020 By: Cassidy Stauffer May contain affiliate links.

    Jump to Recipe Print Recipe

    These Keto Fried Onions are perfect on top of hamburgers or a green bean casserole. Plus, they are Paleo, Whole30, gluten-free, and can be made egg-free and vegan as well!

    keto French fried onion on countertop with ketchup in white bowl

    These Keto French Fried onions may not look it, but they're about the best thing in the world! They're perfect on top of hamburgers or a green bean casserole.

    Today I'm sharing the original Paleo version that I've been making for years and a new low-carb Keto version! Admittedly, the original version is a bit easier, but with a few simple tips, the keto version can be just as easy!

    Jump to:
    • 🔪 Instructions
    • For paleo
    • For low-carb and keto
    • Frying
    • 💭 Top tips
    • Looking for more Paleo and Keto recipes?
    • 📖 Recipe
    • 💬 Comments

    🔪 Instructions

    sliced onions on teal cutting board

    Start by slicing a large onion, then be sure to separate all of the pieces.

    For paleo

    For the Paleo version, you will need to soak the onions in a homemade buttermilk mixture of non-dairy milk and vinegar for at least an hour.

    Then, use tongs to coat the buttermilk-soaked onions in a mixture of almond flour, arrowroot or tapioca flour, and spices. Set aside on a plate.

    For low-carb and keto

    crushed pork rinds in a baggie with a rolling pin

    Start by crushing up a bag of pork rinds. You'll need to crush them very finely without any large pieces or else they won't stick to the onions. I used a rolling pin, but a food processor would probably do the trick too!

    Large white bowl with crushed pork rinds and almond flour and small white bowl with beaten eggs

    Then, place the pork rinds in a large bowl and add some almond flour and seasonings. Then, use tongs to coat the onions in some beaten eggs then the flour mixture. Set aside on a plate or cutting board.

    I suggest pouring out a small amount of the flour/pork rind mixture into a shallow bowl and only using a little at a time.

    If you use the entire mixture, the flour will get wet and clumpy. This will prevent the mixture from sticking to the onions.

    Frying

    battered onions on a wooden cutting board

    Do not try to batter the onions as you fry them. Be sure to batter all the onions and set them aside on a cutting board or plate before frying.

    Otherwise, it will be very frustrating and all the onions will finish cooking at different times. keto French fried onion on countertop with ketchup in white bowl

    Heat about ½ -1 inch of oil in a large, shallow frying pan over medium heat. Once heated, add the onions in a single layer and cook until golden, around 1 to 2 minutes per side. Then, set aside on a paper-towel-lined plate.

    Do not re-use the oil more than twice. If you need to cook more than 2 batches, start with fresh oil. Otherwise, the onions will taste burned.

    💭 Top tips

    • The buttermilk mixture does not work with the keto version. The keto version needs the eggs for the flour mixture to stick. Also, do not omit the pork rinds and use all almond flour. The pork rinds are what make the keto version crispy!
    • If using in a green bean casserole, don't add until the last 5-10 minutes of baking, otherwise, they will burn!
    • I suggest pouring out a small amount of the flour/pork rind mixture into a shallow bowl and only using a little at a time. If you use the entire mixture, the flour will get wet and clumpy. This will prevent the mixture from sticking to the onions.
    • Do not try to batter the onions as you fry them. Be sure to batter all the onions and set them aside on a cutting board or plate before frying. Otherwise, it will be very frustrating and all the onions will finish cooking at different times.
    • Do not re-use the oil more than twice. If you need to cook more than 2 batches, start with fresh oil. Otherwise, the onions will taste burned.
    • Fried onions can be stored in the freezer for up to 3 months. I don't recommend storing at room temperature or in the fridge because they will get soggy.
    • When adding frozen fried onions to a casserole, just add and bake - no need to thaw! However, only add in the last 5 to 10 minutes of baking, otherwise, they will burn.

    Looking for more Paleo and Keto recipes?

    Keto & Paleo Condensed Cream of Mushroom Soup

    Paleo Pumpkin Pie or Keto Pumpkin Pie

    Paleo & Keto Pecan Pie

    If you’ve tried these Paleo & Vegan Or Keto Fried Onions or any other recipe on the blog please let me know in the comments below!

    Craving more? FOLLOW ME on Pinterest, Instagram, Facebook, or E-Mail to see more delicious food and find out what I’ve been up to!

    📖 Recipe

    close up of keto fried onions with a small bowl of ketchup

    Keto Fried Onions {Paleo, Whole30, & Vegan}

    These Paleo And Keto French Fried Onions are perfect on top of hamburgers or a green bean casserole. Plus, they are whole30, gluten-free and can be made egg-free and vegan as well!
    5 from 6 votes
    Print Pin SaveSaved!
    Add to Meal PlanGo to Collections
    Cuisine: American, Thanksgiving
    Diet: Dairy-Free, Gluten-Free, Keto, Low-Carb, Paleo, Vegan, Whole30
    Prep Time: 20 minutes
    Cook Time: 20 minutes
    Total Time: 40 minutes
    Servings: 6 servings
    CALORIES :233kcal
    CARBS :4g
    FIBER :1g
    Author: Cassidy Stauffer

    Ingredients

    • 1 Large Onion
    • ½ Cup Avocado Oil or Non-Hydrogenated Shortening - or as needed

    Paleo & Vegan Version:

    • 2 Cups Non-Dairy Milk
    • 2 tsp. White or Apple Cider Vinegar
    • 1 Cup Blanched Almond Flour - finely ground
    • 1 Cup Arrowroot or Tapioca Flour
    • 1 tablespoon Sea Salt
    • ¾ teaspoon Black Pepper
    • ¼-1/2 tsp. Cayenne Pepper - optional
    • ½ tsp. Ground Mustard
    • ¼ tsp. Garlic Powder
    • ¼ tsp. Onion Powder

    Keto Version:

    • 2 Large Eggs - beaten
    • 2.5 oz. Pork Rinds
    • ½ Cup Blanched Almond Flour - finely ground
    • ¾ - 1 tsp. Sea Salt
    • ¼ tsp. Black Pepper
    • ½ tsp. Ground Mustard
    • ¼ tsp. Garlic Powder
    • ¼ tsp. Onion Powder
    • ⅛-1/4 tsp. Cayenne - optional
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    Instructions

    Paleo & Vegan Version:

    • Peel and slice the onion thinly. Then, separate all of the slices.
    • Pour the milk and vinegar into a shallow dish and mix well.
    • Place the onions in the shallow dish with the milk mixture. Press the onions down so they're submerged as much as possible. Cover and let them soak for at least an hour or up to overnight.
    • In a bowl, combine the blanched almond flour, arrowroot, salt, pepper, cayenne (if using), mustard powder, garlic powder, and onion powder.
    • Using tongs, remove a few onions from the milk mixture and dunk them in the flour mixture. Coat the onions well, shake off the excess, and set them aside on a plate.
    • Heat about ½ - 1 inch of oil in a large, shallow pan to 375 degrees. You need a large shallow pan to fit as many onions strings as possible. If you use a smaller pan you will end up needing to cook the onions in several batches and the oil is only good for 2. If the oil isn't 375 degrees when you put the onions in they will either burn or not get crispy, on my oven this is barely below medium heat. An easy way to test the temperature is to throw one onion in and if it immediately sizzles but doesn't go crazy and start popping everywhere... it's good to go!
    • Place as many of the onions in the hot oil that will comfortably fit and cook for 1 - 2 minutes, or until golden. Then, flip them over and cook another 1 - 2 minutes. When both sides are a nice golden brown, remove them with a slotted spoon and place on a paper towel-lined plate.
    • Repeat with the remaining slices. If for some reason you need to make more than 2 batches, you should start over with fresh oil.

    Keto Version:

    • Peel and slice the onion thinly. Then, separate all of the slices.
    • In a large, shallow bowl beat the eggs and set aside.
    • To crush the pork rinds, add them to the bowl of a food processor and process them on high until very finely crushed. If you don't have a food processor, place them in a large, resealable baggie leaving it slightly vented. Use a rolling pin or mallet to crush the pork rinds. Be sure to crush them very finely or they will have trouble sticking to the onions!
    • Place the pork rinds in a large bowl and whisk in the almond flour, salt, pepper, mustard powder, garlic powder, onion powder, and cayenne (if using).
    • You're only going to work with a little bit of the pork rind mixture at a time, so pour a small amount, around ¼ to ⅓ of the mixture, into a shallow bowl.
    • Using tongs, dip onions into the eggs then into the pork rind mixture that we just poured out, coating well. Set aside on a plate or cutting board. When the pork rind mixture is gone or is too wet to stick to the onions, discard and add fresh mixture to the bowl. Repeat as needed.
    • Heat about ¼ - ½ inch of oil in a large, shallow pan to 375 degrees. You need a large shallow pan to fit as many onions strings as possible. If you use a smaller pan you will end up needing to cook the onions in several batches and the oil is only good for 2.
      Note- If you don't have a thermometer, an easy way to test the temperature is to throw one onion in, and if it immediately sizzles but doesn't go crazy and start popping everywhere... it's good to go!
    • Place as many of the onions in the hot oil that will comfortably fit and cook for 1 - 2 minutes, or until golden. Then, flip them over and cook another 1 - 2 minutes. When both sides are a nice golden brown remove them with a slotted spoon and place them on a paper towel-lined plate.
    • Store in the freezer for up to 3 months. If using in a casserole, such as in a green bean casserole, don't add until the last 5-10 minutes of baking, otherwise, they will burn! If the fried onions are frozen, add them to the casserole frozen - no need to thaw!

    Add Your Own Notes

    Click here to add your own private notes.

    Notes

    • Nutritional Info is calculated using the Keto version with ¼ Cup avocado oil since not all the oil is used when frying.
    • The buttermilk mixture does not work with the keto version. The keto version needs the eggs for the flour mixture to stick. Also, do not omit the pork rinds and use all almond flour. The pork rinds are what make the keto version crispy!
    • Do not try to batter the onions as you fry them. Be sure to batter all the onions and set them aside on a cutting board or plate before frying. Otherwise, it will be very frustrating and all the onions will finish cooking at different times. 
    • For the Paleo version using ¼ Cup of avocado oil the nutrition info is as follows: Calories: 280 Carbs: 24 Fat: 19 Protein: 4 Fiber: 3 Net Carbs: 21

    Nutrition

    Serving: 16th of recipe | Calories: 233kcal | Carbohydrates: 4g | Protein: 11g | Fat: 19g | Saturated Fat: 3g | Cholesterol: 73mg | Sodium: 560mg | Potassium: 49mg | Fiber: 1g | Sugar: 1g | Vitamin A: 135IU | Vitamin C: 3mg | Calcium: 17mg | Iron: 0.8mg

    NET CARBS = Total Carbs - Fiber - Allulose - Xylitol

    Nutritional information is approximate and may vary. Sugar alcohols, xylitol, and allulose are included in the total carbs and fiber.

    Looking for more information on the keto diet? Check out my

    Keto Resources
    Did You Try This Recipe?Mention @CassidysCraveableCreations so I can take a look!

    More Gluten Free Keto Recipes

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    Cassidy is a certified keto and intermittent fasting health coach and a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of her family, she serves up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. She's passionate about creating healthy, allergy-friendly food that's just as good as the original!

    Read More…

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    Comments

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      Recipe Rating




    1. Lisa Nielsen says

      December 28, 2022 at 3:08 am

      5 stars
      I made the Paleo version since I didn’t have any of the store bought canned crispy fried onions and I had all of the ingredients on hand. They taste even better than the store bought fried onions and I love that they are Keto-friendly! Thank you!

      Reply
      • Cassidy says

        December 28, 2022 at 10:09 pm

        Oh YAY, thank you!!! I'm so happy you liked them 😀

        XO,
        Cassidy

        Reply
    2. Tammy says

      April 22, 2022 at 11:55 am

      I made the keto version at Thansgiving and Christmas last year and it was a hit. My husband and his brother are long haul drivers so I make it for them occasionally to take with them on the road. They love it. Thanks so much.

      Reply
      • Cassidy Stauffer says

        April 22, 2022 at 12:13 pm

        Oh, thank you Tammy!!!! I'm so happy it was hit and y'all like it 😍

        XO,
        Cassidy

        Reply
    3. Maddie says

      January 03, 2021 at 2:53 am

      Hi! This recipe looks perfect! Have you tried air frying them?

      Reply
      • Cassidy Stauffer says

        January 03, 2021 at 3:04 pm

        No, I don't have an air-fryer! If you try air frying them please let me know how they turn out!

        XO,
        Cassidy

        Reply
    4. Janna says

      November 26, 2020 at 2:18 pm

      Have not made yet, but, has anyone tried baking these?

      Reply
      • Cassidy Stauffer says

        November 26, 2020 at 2:53 pm

        Hi Janna, I've never tried baking these so I'm unsure how they would turn out - sorry!!!

        -Cassidy

        Reply
    5. Nicole Dawson says

      November 15, 2018 at 10:34 pm

      Hey there, I was looking for your vegan version and realized that its also the paleo recipe. Looks great and sounds amazing as well. We love crispy onion rings.

      Reply
      • Cassidy says

        November 16, 2018 at 12:30 am

        Thank you! ...Sorry about that, I'll make it more clear!!!

        -Cassidy

        Reply
    6. Jules Shepard says

      November 07, 2018 at 6:18 pm

      I will probably make these and just eat them...they won't make it to a recipe! Love that they're vegan and GF!

      Reply
    7. Kathy Hester says

      November 06, 2018 at 4:06 am

      5 stars
      Fried onions are one of my favorites! Thank you for making this vegan.

      Reply
    8. Alisa Fleming says

      November 05, 2018 at 4:51 pm

      I've never made fried onions, but wow do those look good! I'd be nibbling on them like mad before they even made it onto the casserole.

      Reply
      • Cassidy says

        November 06, 2018 at 1:43 pm

        Yeah, they're crazy addictive! I only had about half left to put on my green bean casserole cause we couldn't stop snacking on them, lol!!

        -Cassidy

        Reply
    9. Celeste Noland says

      November 05, 2018 at 1:41 pm

      5 stars
      These look AMAZING. I love that you've included paleo AND keto options, I never would have thought I could make French fried onions paleo! Pinning for Thanksgivinf!

      Reply
      • Cassidy says

        November 06, 2018 at 1:42 pm

        Thanks Celeste, I hope you like them as much as we do!!!

        -Cassidy

        Reply
    10. jenna | the urben life says

      November 04, 2018 at 6:45 pm

      These look so dang yummy! I'll have to try it out. I love using Apple Cider Vinegar 🙂

      Reply
    11. CassidyS says

      November 24, 2011 at 10:27 pm

      I'm so glad you like my recipe! It's one of my favorites 🙂

      Reply
    12. Davi says

      November 24, 2011 at 7:55 pm

      I just made these onion strings for my Thanksgiving green bean casserole and your recipe was literally the highlight of everyone's day! I started the gluten free lifestyle a year and a half ago and I have been so grateful to find recipes like yours. Thank you a million times over!

      Reply
    13. Lauren says

      November 23, 2011 at 10:48 pm

      Hi there! I just came across this recipe and WOW. I made these fried onions to put in my green bean casserole. I've been vegan for years, but just developed a gluten allergy in the past year, so this is my first gluten-free Thanksgiving. I figured I'd give this a try, and if the onions didn't work out, I'd buy some at the store and not eat any of my casserole this year. To my great delight, these onions are PERFECT. I'm looking forward to indulging in my casserole (and really pleased that I don't have to go back to the store). Thank you so much for this recipe!

      Reply

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    Hi, I'm Cassidy! I'm a certified keto and intermittent fasting coach and am a mom of two teenagers, one of whom has autism and epilepsy. For the well-being of my family, I serve up easy, kid-approved recipes that are gluten-free and keto with many dairy-free and paleo options. I'm passionate about creating healthy, allergy-friendly food that's just as good as the original!

    More about me →

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