These keto baked zucchini rings are a healthy alternative to fried onion rings. A delicious low carb & gluten free side dish with your burger or an appetizer.
You may have enjoyed zucchini fries and zucchini chips, now try these low carb zucchini rings. Made with just 4 ingredients, they are a quick and easy zucchini recipe. The circle shape is great to hold whilst you dip them.
We have enjoyed them as a side to my BBQ Chicken burgers and as an appetizer. They have been dipped into a spicy mayonnaise and a marinara sauce. The Chief Taster found them addictive. He tried one, walked back to what he was doing. I then watched him walk back and forward to the table snacking on them one at the time muttering “these are moreish”. He finally fixed a plate and sat down! At 0.9g net carbs a ring there was no stopping him devouring them!
I used a very large zucchini for these baked zucchini rings giving me a size more like an onion ring. You could happily use a medium zucchini for a smaller ring. Just like an onion ring, the sizes of the ring will vary in a batch.
HOW TO MAKE KETO BAKED ZUCCHINI RINGS
This is a simple and quick zucchini recipe. With just one large zucchini you have enough zucchini rings for 4 servings. Or a hungry couple who found these very addictive.
When cutting the seeds out make the hole on the big side. You want the zucchini rings to be as even as you can cut and about 1 cm thick. An apple or pineapple corer might be useful for this too.
I used the dry grated Parmesan from a container rather than fresh as the coating for the zucchini rings should be dry.
Baking time may vary depending upon the size of the rings. I’ve baked these 4 times so far and 3 out of 4 batches took 15 minutes in total. The other one took longer but that might have been my temperamental oven.
- To make these zucchini rings paleo and dairy free, omit the Parmesan and just use almond flour.
- Add spices or herbs to the flour mixture for additional flavour. Chili and cumin are a great option.
- When you turn the rings over after baking for 10 minutes and the side is not golden and crispy, return to the oven and bake for a further 10 minutes. Then flip over and bake. The size of your zucchini and thickness of the ring may alter cooking times.
- Although I have not tried these in an air fryer, they would be extra crispy baked in one.
- Serve them immediately. They do not reheat very well and I did not enjoy them cold either.
OTHER LOW CARB APPETIZERS TO ENJOY
Keto Baked Zucchini Rings
- 1 large zucchini
- 1/2 cup almond flour
- 1/2 cup Parmesan cheese dried from a tub
- 1 large egg
- Preheat the oven to 200C/400F degrees
- Take two shallow bowls. In one beat the egg. In another, mix the almond flour and Parmesan.
- Cut the zucchini into thick slices (about ½ inch thick).
- Cut the seeds out, making a circle so you have a ring.
- Dip the zucchini rings into the beaten egg, then the almond Parmesan mix making sure the zucchini is covered in the coating. Double dipping is optional!
- Place the covered zucchini rings on a parchment lined baking tray.
- Bake for 10 minutes, then turn the rings over for an even golden colour. Bake for a further 5 minutes.
- Serve immediately with a dip of your choice.