Low Carb Onion Rings


Low Carb Onion Rings

Posted by Maria Emmerich in Uncategorized 02 May 2014

Testimony of the Day

Photo Testimony: Maria, I have been a HUGE fan of your blog for over a year now. I bought just about every book that you have published!

Ketogenic diet not only changed my life, it has changed my whole family.

Just like you, I adopted my daughter Michelle. We were in the process if adopting from Guatemala when international issues suddenly made that impossible. Less than three months later, a barely two lb baby was born to a birth mother who decided to place her daughter. I spent a whole month in the NICU holding her, feeding her, changing her…. She got bigger and stronger every day. The Neonatologist told me that she was estimated to be 8 weeks premature, she had a traumatic delivery. Birth-mom had no pre-natal treatment, and baby’s heart stopped while inside the womb and needed emergency resuscitation. We were to expect developmental and neurological complications.

Everyone that I met kept telling me, “Do you think that adopting this child is such a good idea. Biracial, neurologically damaged, & family history of mental illness?”
I said, “Hey, that’s my kid your talking about. Btw, your kid just ate his own poop!”

I was so busy and overjoyed being a Mom, moving from FL to Boston with a 6 mo old, starting a new job, etc… I neglected my health. Boom! Type 2 diabetes. That is when I discovered ketogenic diet, your books, recipes, etc.

To date, I lost over 100 lbs (and counting). My now five-year-old us better than normal. She reads and writes at THE FIRST GRADE level!  When I changed my diet, all of a sudden her interest in food changed towards the types of food that I ate. Her favorite is “Yum-tella waffles” from your combined cookbook.

My husband no longer needs statins and I am completely off my Diabetes meds!

I love the fact that we share soooo many common interests: kids, cooking, keto, exercise (I was a BIG athlete too).

Have a great day. Thank you for your blog & books!”

To get started on your transformation, click HERE. 




I get a lot of questions about what is a good ketone (or ketone body called β-Hydroxybutyrate) level and what is bad.  I also get a lot of people saying “my doctor says ketones are bad and can cause ketoacidosis”.  This is a great chart to help explain what the difference is. Ketosis is defined as blood ketones of about 0.5 to 3.0 mmol.  You can test your blood ketones with this (http://astore.amazon.com/marisnutran05-20/detail/B00F4C2160).  The optimum ketone level for weight loss and healing is in the 1-3 mmol range. You can go above 3 in intermittent fasting or extended fasting, but from a ketone body standpoint, there isn’t any additional weight loss or healing benefit.



 (above chart for Dr. Steven Phinney presentation)

Ketoacidosis is a state where blood ketones reach 15-20 mmol.  This state can be harmful and even kill you.  But compketoCover-smallaring this level of ketones to a level of 2 or 3 is like comparing drinking a liter of water or drinking 7 liters of water.  Yes, you can die from drinking too much water.  The only time that ketoacidosis is ever really reached is when a type 1 diabetic doesn’t manage their insulin.  Otherwise our body is good at removing ketones from the blood stream and rarely would you see ketones above 5 mmol from diet alone.

If you would like to read more on how to become keto-adapted with a “well-formulated” diet, check out my book Keto Adapted.

Click HERE to get a limited edition of the Hard Cover.

Click HERE to get a soft cover.

Thank you all for your love and support!


I absolutely love caramelized onions and bacon on my burger (on a Protein Bun, of course). So someone mentioned I should combine the two?!   Thanks for the idea!

Low Carb Onion Rings
Prep time
Cook time
Total time
Serves: 6
  1. Turn your oven to 375 degrees F.
  2. Slice the onions into ⅔ inch rings. Reserve the small inside rings for other recipes; you want large rings that are easy to wrap in bacon. Some rings may be small enough to use ½ slice of bacon.
  3. Wrap each onion slice tightly in bacon and use a toothpick to hold in place.
  4. Place onto a cookie sheet (with edges!) and bake for 25-30 minutes.
  5. Serve with desired dipping sauce.
  6. TIP: Use thinly sliced bacon, thick bacon is very difficult to wrap around the onion ring.
NUTRITIONAL COMPARISON (per serving: 6 onion rings)
Traditional Onion Rings = 276 calories, 15.5g fat, 3.7g protein, 31.5g carbs, 0.4g fiber
"Healthified" Onion Rings = 147 calories, 8.8g fat, 8.2g protein, 3g carbs, 1.6g fiber

60% fat, 31% protein, 9% carbs
 Another great Testimony!

“I’ve been eating the Maria way for about a year now. Today I went for my biometric screening that’s required for my insurance through work. This was the first time in my life that my cholesterol levels were normal….in fact, everything else was either “normal” or “optimal.” I’m thrilled that I can actually see and feel the results of something I’ve worked so hard at!! Thank you Maria!!” – Mary




  • Teresa Willey May 2, 2014 at 10:58 am / Reply

    I made these the other night. They are AMAZING!!! Takes a lot of bacon, but well worth it

    • cemmerich May 2, 2014 at 9:23 pm / Reply


  • Valerie Pergolizzi May 2, 2014 at 12:06 pm / Reply

    Decadent yet healthy!

  • Donna May 2, 2014 at 12:35 pm / Reply

    Hi Maria,

    I just self diagnosed a candida overgrowth. Do I need to give up bacon and cheese for a time? Do you recommend prescription treatments like diflucan for this or can I treat it entirely by diet? I don’t go to the Dr unless completely necessary since I don’t trust them and I believe we just need to eat right. I want to make these onion rings, but I just read no bacon with candida problems.

    Ps. My whole family is now keto dieting (husband and kids) and although it is a hard adjustment, my 12 year old has lost 12 pounds this first month! Thanks for your recipes…couldn’t do it without them!

    • cemmerich May 2, 2014 at 9:35 pm / Reply

      Bacon should be fine as long as there was no sugar used in the curing process. But stay away from dairy. Awesome! So cool to have the whole family on board! 🙂

      • Donna May 3, 2014 at 9:10 pm / Reply

        Yeah…I read somewhere no pork products…we love bacon. Is butter ok?

        • Donna May 3, 2014 at 9:11 pm / Reply

          What about whey protein?

          • cemmerich May 4, 2014 at 1:23 pm /

            You can do egg white protein to stay dairy free. 🙂

        • cemmerich May 4, 2014 at 1:22 pm / Reply

          Pork will be fine. Butter is dairy so exclude for now.

          • Donna May 5, 2014 at 1:29 am /

            Ok. Thanks for answering these questions. Life without cheese will be interesting! We are all going non dairy this month just to keep it simple. I bet we will save some money!

  • Chipper May 2, 2014 at 12:57 pm / Reply

    This recipe says it serves 6. Taking a guess on serving size, whatever amount of onion slices that 4 pieces of bacon can cover would determine a serving amount. If there is a different designation on how to determine the serving size, I’m interested.

  • Melinda May 2, 2014 at 1:14 pm / Reply

    Hi Maria…Question about the Nova Max Plus Glucose Meter you recommended above. Do I have to get another type of test strip to use in this meter to check for ketones or do these strips test for both? There is no explanation on the website and the picture is too small to try and read the print on the box of test strips. Waiting on your reply to order. Thanks!!

  • dsperr May 2, 2014 at 1:53 pm / Reply

    I love your great recipes. Thanks for all you do and there is no way I’m not gonna try this- all I can say is WOW

    • cemmerich May 2, 2014 at 9:25 pm / Reply


  • Tracy A May 2, 2014 at 3:22 pm / Reply

    I LOVED today’s testimony – BRAVO! And these onion rings look mighty tasty….

  • newtoME May 2, 2014 at 3:50 pm / Reply

    What is the optimal level of ketosis when using the urine testing strips? I have ketostix.

    • cemmerich May 2, 2014 at 9:28 pm / Reply

      You would want to be between the 40-80 (correlates to about 2-4 mmol). But urine strips can be very inaccurate and many times just tell if you are dehydrated or not.

  • Emma May 2, 2014 at 6:17 pm / Reply

    these sound so easy! Can’t wait to try.

    I also want to know about ketostix urine analysis.
    Does the kit you shared on your amazon require purchasing a lancing device separately, and does it come with ketone strips, or glucose strips? Thanks!!!

    • cemmerich May 2, 2014 at 9:28 pm / Reply

      I believe it has a lancing device included. It include a few ketone and glucose strips.

  • Heather May 2, 2014 at 6:29 pm / Reply

    If I am trying to loose weight with keto-adaption do I have to avoid coconut flour and almond flour all together? I seem to be at a plateau and can’t get over the hump!

    • cemmerich May 2, 2014 at 9:29 pm / Reply

      For weight loss I would avoid as much as possible until you are closer to your goals. 😉

  • Melissa May 2, 2014 at 6:43 pm / Reply

    I made the pizza crust with protein powder and psyllium husks last night for dinner. I can’t tell you how happy it made me and my husband. He is happily munching on the leftovers right now. Thank you so much!

    • cemmerich May 2, 2014 at 9:29 pm / Reply


  • Wenchypoo May 2, 2014 at 6:55 pm / Reply

    Nice try, Maria, but these onion rings were on Reddit a few days ago.

    • cemmerich May 2, 2014 at 9:30 pm / Reply

      I had this planned for a while and then saw the other post so decided I should post mine too. I have posts in process going out about 6 months. Recently Carolyn (alldayidreamaboutfood.com) posted a recipe that is just like one I have scheduled. Great minds think alike I guess!

    • Kmnsbtt May 4, 2014 at 5:04 pm / Reply

      I don’t think anyone one is expecting Maria to reinvent the wheel every week. Personally I appreciate not having to comb the internet every time I want a little creativity. Just me.

  • Mina May 2, 2014 at 7:18 pm / Reply

    Hi Maria and Craig,

    What do you think of resistant starch?


    • cemmerich May 2, 2014 at 9:31 pm / Reply

      Personally not a big fan. The only thing I recommend is for big athletes, superstarch is a good option during a long race.

  • mrsnjneer May 2, 2014 at 7:22 pm / Reply

    Maria, I’m sorry that you have haters on here (wenchypoo). Maria, your work, efforts, and successes far outweigh this. We’re grateful for what you do.-MrsNjneer

  • Jodi May 4, 2014 at 4:12 am / Reply

    I’ve seen this appropriately named “wenchypoo” on other blogs…. A mere troll to be ignored.

  • gigi May 5, 2014 at 5:17 pm / Reply

    Hi Maria, Sorry if my question is not related to this post but I am really intrigued by many posts I’ve seen in some sites and on facebook regarding resistant starch and the need of having it in our diet to provide good gut bacteria, especially for those who have been eaten ketogenic/paleo/low card diet for a while. What is your opinion about it? Thanks so much!

  • Susie May 6, 2014 at 4:11 am / Reply

    I think I would love these onion rings – yum. I have a question that isn’t related to the onion rings too. I made the keto bread with egg white protein and it turned out pretty good for a first try. But how do I store this? It got soggy in a plastic bag/in refrigerator. I appreciate suggestions – I need all the help I can get!! 🙂 Thanks.

    • cemmerich May 6, 2014 at 1:01 pm / Reply

      It shouldn’t get soggy. Make sure it is fully cooled before putting in the bag.

  • kmnsbtt May 6, 2014 at 6:47 pm / Reply


    What do you think about hemp hearts? I know you are anti flax seed because of the estrogen (not sure what you think about chia seeds and would love to get your updated opinion) but I wondered about hemp hearts because of the protein source and the great ratio of omega 6 to omega-3 they provide.

    Thanks for your input.

    • cemmerich May 7, 2014 at 1:53 pm / Reply

      Hemp hearts are an ok option. Chia is ok in moderation, but the carbs can add up. 🙂

  • Diane Westphal May 8, 2014 at 4:01 pm / Reply

    We love these onion rings, best ever!! Thank you sooo much!

    • cemmerich May 8, 2014 at 7:07 pm / Reply


  • […] Low-Carb Onion Rings from Maria Mind Body Health […]

  • Beth May 18, 2014 at 7:44 pm / Reply

    Made these for the DD boyfriend’s birthday yesterday. A. Mazz . Ing! These taste just like regular breaded onion rings. Definitely going into the rotation.! Thanks Maria!!

    • cemmerich May 19, 2014 at 7:09 pm / Reply


  • Alanza June 7, 2014 at 10:30 pm / Reply

    I plan on trying these next weekend. They look amazing! Going to have to try making some of the dipping sauces too. <3

  • Karin July 3, 2014 at 12:46 pm / Reply

    Please help! I started eating the Maria way about a month ago, and felt relatively good the first week or two (after the keto flu), but have been extremely tired and weak recently. I decided to buy myself some keto sticks – and also just got my thyroid levels retested, since maybe my levels have changed (still waiting for the results). I just peed on a stick at 3pm, and it reads a very high ketone level of between 8 and 16 mmol/L. Not sure what to do! I don’t understand this science well enough yet to know what steps to take next. Should I be eating more carbs, for example?
    Thanks so much for any help!

    • cemmerich July 3, 2014 at 2:36 pm / Reply

      My guess is you are dehydrated which is causing the keto sticks to read high (they aren’t very accurate, blood strips are much better) and also causing your fatigue. Make sure to get enough water, salt and potassium. 🙂

    • Karin July 3, 2014 at 7:06 pm / Reply

      To reply to my own post: after googling some, it looks as if the darker shades of purple are maybe not a worry for people who are in ketosis because of the diet? Still doesn’t explain my extreme fatigue and weak muscles, but I hope I’m not risking keto-acidosis 😉

      • cemmerich July 4, 2014 at 2:58 pm / Reply

        Keto acidosis really only happens with type 1 diabetics that don’t manage it properly. It is really hard to get much above 5 mmol with diet (blood ketones not urine).

  • emma July 18, 2014 at 5:03 pm / Reply

    I finally received my precision xtra and tested my ketones this morning, about 10 minutes after my bulletproof coffee.

    my ketones were 3.8!!!!!!! I was thrilled and a bit nervous at the same time to see it so high after hearing NK’ers discuss their readings of 0.5-1.0.

    WOW. Is this an OK level? I do hear that ketones test highest in the morning.

  • Lynn June 17, 2015 at 2:17 pm / Reply

    okay, these look amazing and who can say no to bacon-wrapped onion rings???? not me!!! 🙂

  • Lynn June 22, 2015 at 8:29 am / Reply

    I made these for a Father’s Day BBQ yesterday, and after baking in the overn, I put them on the grill because they weren’t quite done, and wow did they turn out amazing!!! Everone loved them, they got crunchy outside but kept the nice soft onion inside – just perfect!!!!

    • Maria Emmerich June 22, 2015 at 9:21 am / Reply


  • Kim July 18, 2016 at 11:30 am / Reply

    I made these for the first time a couple weeks ago. My husband and 8 year old son ask for them all the time now. So easy to prepare….and absolutely delicious! We make these once a week now! I can’t say thank you enough for all your hard work and sharing information with us. Thanks Maria!

    • Maria Emmerich July 20, 2016 at 5:55 pm / Reply


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