Crispy Onion Rings (Low Carb and Weight Watchers Friendly)

Who doesn’t love crispy, golden onion rings?

The problem is, traditional versions are usually loaded with flour and deep-fried in oil, which means lots of unnecessary carbs and calories.

That’s why I created these Low Carb, Weight Watchers Friendly Onion Rings – they’re light, crunchy, and so satisfying without the guilt.

The Ingredients

Onion: Onions are naturally low in calories and packed with antioxidants, especially quercetin, which supports heart health and helps fight inflammation.

They also provide fiber to keep you feeling full.

Egg: Eggs are a powerhouse of nutrition. They’re rich in protein, which helps with satiety and muscle health, and contain essential vitamins like B12 and choline.

Aunt Millie’s Live Carb Smart Bread: This bread is a perfect swap for traditional breadcrumbs. It’s lower in carbs, higher in fiber, and designed to be Weight Watchers friendly. Using it helps keep these onion rings light and guilt-free.

Garlic Powder: Garlic isn’t just for flavor – it also provides antioxidants and may help support immune health and heart health. Adding it to the breading gives a delicious savory boost without extra calories.

I calculated the recipe at 4 servings. The amount of onion rings you get depends on the size of your onion. I was able to get 32 onion rings out of my onion. There were 8 onion rings per serving.

Click here to track the points on your Weight Watchers app. There are 5g net carbs per serving. Full nutrition information can be found at the bottom of the recipe card.

How to Make Crispy Onion Rings

The first thing you want to do is make the breadcrumbs, this can be done ahead of time. Tear two slices of Aunt Millie’s Live Carb Smart bread into 1″ pieces and add them to a baking sheet.

Bake the bread at 350 degrees F. for 5-7 minutes, stirring halfway through. Keep an eye on the bread so it doesn’t burn.

Once the bread has cooled, add it to a food processor. Pulse until it is a breadcrumb consistency.

Pour the breadcrumbs into a bowl and stir in the garlic powder.

Add the egg to a separate bowl and whisk it.

Cut the ends off the onion and peel it. Cut into rings, about 1/4″ thick.

Dip the onion rings (one at a time) in the egg wash, then the breadcrumbs. Then place in the air fryer. Do not overlap the onion rings, you may have to cook more than one batch.

Spray the onion rings with cooking spray. Cook in the air fryer for 7 minutes, turning halfway through and spraying again with cooking spray.

Serving Suggestions

There are so many things you can do with these crispy onion rings besides eating them as a snack.

Pair them with a turkey burger or lean beef burger (wrapped in lettuce or a low carb bun).

Serve alongside a grilled chicken breast or salmon fillet for a light but satisfying meal.

Use them as a crispy topper for a salad—adds crunch without the need for croutons.

Make a fun appetizer platter with onion rings, veggie sticks, and low carb dips. It’s perfect for game day!

Here are some more low carb, Weight Watchers friendly recipes.

Bacon Wrapped Pickles

Italian Chicken Meatballs

Cucumber Turkey Roll Ups

Cinnamon Vanilla Almonds

Click here to see more low carb recipes.

Are you looking for a meal plan that’s Weight Watchers friendly? I have over 300 meal plans that you can choose from and I post a new one each week. Click here to check them out!