Meet the low-carb onion ring chips—a TikTok and Pinterest darling that turns onion rings and Parmesan into lacy, ultra-crispy chips you can bake or air-fry. No dredging bowls, no oil splatter, just clean crunch in minutes. If you liked our Cottage Cheese Flatbread or the viral Natural Mounjaro Drink, you’ll love this easy savory snack. Prefer a cozy side dish? Try our Butter-Stuffed Roasted Onions.
Why these chips went viral
Traditional onion rings are a project—batter, breading, deep-frying, cleanup. These onion ring chips skip all that. You drop thin onion rings onto small mounds of grated Parmesan, bake or air-fry until the cheese turns golden and lacy, and the onion softens at the center. The result is a keto-friendly, gluten-free chip that delivers the nostalgic onion-ring vibe without flour or oil vats. The method is visual and satisfying, which is why it exploded on short-form video.
From frico to oven “chips”
The technique echoes Italian frico—cheese cooked until crisp and caramelized. Parmesan’s low moisture and high fat create a delicate, shattering texture when heated in little piles. By nesting an onion ring in each mound, you fuse sweet onion with umami-rich cheese. It’s the same culinary logic behind our high-protein flatbread: minimize ingredients, maximize texture and flavor.
Ingredients (about 20 chips)
- 1 large sweet onion, thinly sliced into rings (separate layers)
- 2 cups (200 g) finely grated Parmesan (or Grana Padano)
- 1 tsp garlic powder
- 1/2 tsp smoked paprika (or sweet paprika)
- 1/4 tsp black pepper
- Pinch of salt (Parmesan is salty—use lightly)
- Optional: olive oil spray for extra sheen
- Fresh parsley or chives, finely chopped (garnish)
Step-by-step (oven)
- Preheat oven to 400°F / 204°C. Line 2 baking sheets with parchment.
- Season the cheese. Toss Parmesan with garlic powder, paprika, pepper, and a tiny pinch of salt.
- Mound the cheese. Spoon 1 heaped tablespoon piles (≈5 cm / 2 in wide) spaced well apart.
- Place the rings. Set one onion ring in the center of each mound and press lightly so cheese peeks inside.
- Optional mist. A light olive-oil spray boosts sheen and browning.
- Bake 8–12 minutes until edges are deep golden and the cheese looks lacy.
- Cool 3–5 minutes on the tray to firm up, then transfer carefully with a thin spatula.
Air fryer method
Air fryers vary, but the process is similar and fast:
- Preheat to 360–380°F / 182–193°C.
- Build chips on perforated parchment or a mesh liner to prevent sticking.
- Air-fry 5–8 minutes until deep golden; rotate the tray as needed for even color.
- Cool before lifting—cheese crisps as it sets.
Seasoning ideas (mix into the cheese)
- Cajun heat: Cajun seasoning + chili flakes
- Everything bagel: sesame, poppy, garlic, onion, salt
- Italian: oregano + basil + crushed fennel seed
- Lemon pepper: lemon zest + cracked pepper
- Herb-cheddar: swap some Parmesan for sharp cheddar + parsley
Pro tips & troubleshooting
- Use finely grated cheese. Large shreds melt unevenly and form blobs rather than lacy chips.
- Don’t oversalt. Parmesan is salty—season gently.
- Color is flavor. Bake to a deep golden edge for maximum crunch and nutty aroma.
- Sticking? Use real parchment or a silicone mat—foil can fuse to cheese.
- Soggy chips? They were underbaked or cooled in a steamy pile. Bake longer and cool in a single layer.
- Uniform size. Choose similar-diameter rings for even cooking.
Serving ideas & dips
These chips are addictive on their own, but they shine with dips:
- Garlic yogurt: Greek yogurt + lemon + garlic + parsley
- Spicy mayo: mayo + sriracha + lime
- Ranch-style: buttermilk + dill + chives + onion powder
- Marinara: warm tomato basil sauce for a pizza-ish vibe
Build a low-carb snack plate with our Protein Flatbread and finish with the viral lemon-ginger drink for a balanced spread.
Make-ahead & storage
- Room temp: Once fully cool and crisp, store in an airtight tin up to 24 hours.
- Re-crisp: 2–3 minutes at 350°F / 175°C on a dry tray.
- Freezing: Not recommended—moisture softens the cheese lattice.
Nutrition facts (estimate per 4 chips)
~160 kcal • Protein: 12 g • Carbs: 3 g • Fat: 11 g • Sodium: moderate (Parmesan)
Onions contain antioxidants like quercetin; for a general overview, see Healthline.
FAQs
Can I use a different cheese?
Hard, low-moisture cheeses (Grana Padano, Pecorino Romano) work best. Softer cheeses melt oily and won’t get lacy.
Do I need flour or breadcrumbs?
No. Parmesan replaces the breading and becomes the crisp shell.
How thin should the onion be?
About 3–4 mm (⅛ in). Too thick and the center stays crunchy; too thin and it disappears.
Why did mine fuse together?
Mounds were too close or too big. Space generously; each needs room to spread.
Low-Carb Onion Ring Chips (Parmesan-Crispy)
Crispy, lacy onion ring chips baked or air-fried with Parmesan—no batter, no deep frying, big flavor.
Ingredients
- 1 large sweet onion, thin rings
- 2 cups finely grated Parmesan
- 1 tsp garlic powder
- 1/2 tsp smoked paprika
- 1/4 tsp black pepper
- Pinch of salt
Instructions
- Preheat oven to 400°F / 204°C and line trays with parchment.
- Toss Parmesan with spices; make small mounds, well spaced.
- Place an onion ring on each mound; press lightly.
- Bake 8–12 min until edges are deep golden and lacy; cool to crisp.
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I’m going to try this tonight… it looks so good!