Are Onions Keto?

Hola Keto Warriors!, The main question of the day asked by thousands of keto fans from around the world: are onions keto friendly? We will be answering this eye-watering topic, as well as delivering a classic keto recipe from our vault of Keto treasures.

If you have a keto recipe you would like to share with us, drop us an email at, and we can share your inspirations with the rest of the Keto world.

Are Onions Keto?

When it comes to following a ketogenic diet, the most important thing to consider is the macronutrient ratio, specifically the ratio of carbohydrates, fats and proteins. Onions, being a vegetable, are naturally low in carbohydrates and high in fiber which makes them a great option for those on a ketogenic diet.

One medium-sized onion contains around 9 grams of carbs and 2 grams of fiber, which means that it has a net carb content of 7 grams per serving. This is relatively low compared to other vegetables, making it a great option for those trying to keep their carbohydrate intake low.

Additionally, onions are a great source of prebiotics, which are non-digestible carbohydrates that promote the growth of good bacteria in the gut. This can be beneficial for those on a ketogenic diet, as it can help improve digestion and support the immune system.

Onions are also known for their anti-inflammatory and antioxidant properties, which can be beneficial for overall health and weight management. They also help in promoting satiety, which is the feeling of being full and satisfied after a meal. This can be helpful for those on a ketogenic diet as it can help prevent overeating and promote weight loss.

Incorporating onions into a ketogenic diet can be done in various ways. They can be eaten raw, cooked, sauteed, grilled, or even pickled. They can be added to salads, soups, stews, and meat dishes, which can make the meal more flavorful and interesting. Onions can also be added to low carb dips, sauces and dressings to increase the flavor and texture. Check out our amazing recipe at the bottom of the article.

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  • -1 lb beef sirloin, cut into 1-inch cubes 
  • 2 medium onions, thinly sliced 
  • 2 cloves of garlic, minced 
  • 2 tbsp olive oil 
  • 1 tsp dried thyme 
  • 1 tsp dried rosemary -salt and pepper to tast


Keto Metrics

 Nutrition per serving (1 skewer): –

  • Calories: 228 
  • Protein: 25g 
  • Fat: 14g 
  • Carbs: 4g (with 2g fiber)




Keto-Friendly Caramelized Onion and Beef Skewers

Step 1

Preheat the grill to medium-high heat.

Step 2

In a large bowl, combine the beef, onions, garlic, olive oil, thyme, rosemary, salt, and pepper. Mix well to coat the beef and onions evenly.

Step 3

Thread the beef and onion mixture onto skewers, alternating between the beef and onions.

Step 4

Grill the skewers for about 6-8 minutes per side, or until the beef is cooked to your desired taste

Step 5

Serve hot and enjoy

This recipe is a great option for those on a ketogenic diet as it is low in carbohydrates and high in protein. The onions add a delicious caramelized flavor and some added fiber, while the herbs and spices give it an extra depth of flavor. This recipe is easy to make and is perfect for a keto-friendly meal.



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