PREP TIME15 mins

COOK TIME40 mins




SERVINGS 4 Servings

CALORIES482 kcal


  • 12 -15 Rings onion – double rings about 3- 3.5 inches across & ⅓ to ½ inch thick. See photos in the instructions or explanation in the post before you start slicing your onions.
  • 1 pound bacon Having a bit of extra bacon on hand is good the first time you make these. See post.
  • ¾ cup Allulose * or preferred low carb sweetener. Allulose is great because it caramelizes.
  • ½ teaspoon cayenne pepper * to taste
  • ½ teaspoon granulated garlic


  • Prepare 2 sheet pans with a layer of parchment. In a pie plate or wide bowl, whisk together the allulose, cayenne pepper, granulated garlic until combined.
  • Slice your onions so that you have about 12-15 double slices of onion rings like in the photo. Reserve the smaller leftover onion slices for another use.
  • Preheat oven to 375°F or 190°C
  • Take one slice of bacon and gently stretch it without breaking it.Hold one edge of the bacon against a double onion ring and wrap it around the onion, just barely overlapping the bacon by about ⅛ of an inch. Overlapping should be kept to a minimum.If needed, use a second strip, or a partial strip to finish wrapping the onion. None or very little onion should be showing through if possible. The better the ring is covered, they crispier it will be.(The onion ring in the photo had already been dipped before I remembered to take a photo.)
  • Use a toothpick or two to secure the ends of the bacon to the onion. Place the bacon wrapped onion ring in the bowl of sweetener mixture. Dip, flip and use a spoon to sprinkle the mixture over the onion ring to ensure the entire thing is covered generously.Place on the parchment prepared pan. Don’t let the onion rings touch. They need space to get crispy.
  • Repeat with the remaining bacon and onion rings.Bake for 25 minutes before gently flipping the Onion Rings. Bake for another 20 to 30 minutes, or until the bacon is crispy and deeply colored. Transfer to a plate lined with a brown paper bag or something similar. Cool in a single layer for at least 5 minutes to crisp further before serving.If you don’t have a brown paper bag or something similar, let the onion rings drain on a plain plate.Do NOT cover the plate with paper towels because the bacon might stick to it and you’ll end up eating paper. (ask how I know this).
  • Serve with sauce of your choice. See post for suggestions


This recipe is based on making 4 servings. This is high calorie snack / appetizer that will keep you full.


Serving: 4onion ringsCalories: 482kcalCarbohydrates: 4gProtein: 15gFat: 45gSodium: 752mgFiber: 1gNet Carbs: 3gFat Ratio per Serving: 84.02%Protein Ratio per Serving: 12.45%Carb Ratio per Serving: 2.49%

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