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    Home » Food Fun Friday » Keto » Keto Onion Bombs

    Keto Onion Bombs

    Published: Apr 11, 2019 · Modified: Jan 4, 2022 by Vicky

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    If you are on a Keto or low carb diet, then you may have heard of Keto Onion Bombs. Basically, you stuff a medium, hollowed out onion with a yummy mixture of beef and cheese. The meat turns out perfectly cooked and cheesy, while the onions are crisp and full of flavor. I have also made these keto onion bombs wrapped in bacon, so if you are a bacon lover, try that variety too! Be sure to also check out our Keto Egg Roll in a Bowl.

    If you are on a Keto or low carb diet, then you may have heard of Keto Onion Bombs. The meat turns out perfectly cooked and cheesy, while the onions are crisp and full of flavor. #keto #lowcarb #ketorecipes #onionbombs #lowcarbrecipes

    Jump to:
    • Ingredients
    • Why these keto stuffed onion bombs are awesome
    • How to make keto onion bombs
    • Keto Onion Bombs
    • Frequently asked questions
    • Have you heard about butcher box?
    • Related posts

    Ingredients

    • onions
    • ground beef 
    • egg
    • Italian seasoning
    • pork rinds 
    • Parmesan cheese
    • Worcestershire sauce 
    • cheddar cheese

    Why these keto stuffed onion bombs are awesome

    • You can eat them and lose weight on a low carb diet
    • Filled with flavorful beef and cheese
    • Cooks up easily in the oven for less mess

    How to make keto onion bombs

    Keto onion bombs

    Before you prepare the onions, you'll want to preheat the oven to 350 degrees.

    Slice off each end of the onion, peel it, and then remove the inner layers. (I found it easiest to do a criss-cross pattern with my knife and poke out each inner quarter of the onion.) Save the inner layers of the onion for something else. I used them for soup!

    onions on a cutting board

    Repeat the same process with each onion, and place the onions in a casserole dish or a baking tray with a lip. Set aside the onions.

    onions in a baking dish


    In a large bowl, combine the ground beef, Italian seasoning, pork rinds, Parmesan cheese and Worcestershire sauce. The egg is an optional binder, as the onion will hold the beef together if you choose not to incorporate it.

    ground beef mixture


    Press about one tablespoon of the meat mixture into each onion. You may need more depending on the size of your onions.

    onion filled with beef

    Press down with your fingers to compact the meat in the onion and create a well for the cheese.

    onions filled with beef

    Add a cheddar cheese cube into each onion well. You can also season with salt and pepper to taste if you wish.

    making onion bombs

    Add some more of the meat mixture to the onion until it is filled nearly to the top.

    Bake the onions for 30-45 minutes or until the temperature reaches 165f as measured with a meat thermometer. These bombs were cooked for 45 minutes, a perfect medium cook that allowed the cheese to melt.

    low carb onion bombs

    These Keto Onion Bombs made a great low carb meal. They are cheesy and delicious and you'll love them if you are a fan of onion rings!

    keto onion bombs

    Keto Onion Bombs

    If you are on a Keto or low carb diet, then you may have heard of Keto Onion Bombs. The meat turns out perfectly cooked and cheesy, while the onions are crisp and full of flavor.
    5 from 4 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: American
    Keyword: keto, low carb
    Prep Time: 10 minutes
    Cook Time: 45 minutes
    Total Time: 55 minutes
    Servings: 4
    Calories: 280kcal

    Ingredients

    • 4 medium-sized onions
    • ½ lb ground beef or mixture of beef and pork
    • 1 egg optional for binding
    • Italian seasoning to taste
    • ¼ cup pork rinds ground up
    • 2 Tablespoons Parmesan cheese
    • Worcestershire sauce to taste
    • 2 oz cheese quartered - or more, as desired

    Instructions

    • Preheat oven to 350F.
    • Cut off each end of the onion, peel it, and then remove the inner layers. (I found it easiest to do a criss-cross pattern with my knife and poke out each inner quarter of the onion.)
    • Repeat with each onion and place in a casserole dish or baking sheet with a lip.
    • In a medium-sized bowl, combine the ground beef, Italian seasoning, pork rinds, Parmesan cheese and Worcestershire sauce.
    • The egg is an optional binder, as the onion will keep the beef intact if you choose not to incorporate it.
    • Press about one tablespoon of the meat mixture into each onion (the exact amount you use will depend on the size of your onions).
    • Press down with your fingers to compact the meat, and then insert a cube of cheese.
    • Top the cheese and fill the onion with the meat mixture.
    • Bake for 30-45 minutes, until your desired level of doneness is achieved.

    Video

    Notes

    You can easy turn these into bacon bombs! Simply wrap raw slices of bacon around the onion and use toothpicks to secure the ends. Cook as directed.

    Nutrition

    Calories: 280kcal | Carbohydrates: 10g | Protein: 17g | Fat: 18g | Saturated Fat: 8g | Cholesterol: 99mg | Sodium: 218mg | Potassium: 342mg | Fiber: 1g | Sugar: 4g | Vitamin A: 220IU | Vitamin C: 8.2mg | Calcium: 173mg | Iron: 1.6mg

    This nutritional information is approximate and was calculated using online calculators. Your nutritional information may vary depending on numerous factors.

    Frequently asked questions

    Can I add bacon to this recipe?

    Yes you can easy turn these into bacon bombs! Simply wrap raw slices of bacon around the onion and use toothpicks to secure the ends. Cook as directed.

    How do I serve these stuffed onions?

    You can serve them accompanied by barbecue sauce with a side salad.

    Can I cook these onion bombs on a cookie sheet?

    I would bake them in something with a higher rim to keep the mess contained and avoid splashing of grease.

    Have you heard about butcher box?

    They deliver 100% grass-fed beef; free-range organic chicken; heritage-breed pork, wild-caught seafood, and more directly to your door. Butcher Box brings you the healthiest, highest quality meat while causing as little harm as they can to the environment. They work directly with a group of family farms to get you the best meat out there. You choose your box and delivery frequency and get free shipping.

    You could go around town looking for the best deal, but the quality of the meats and the sourcing won’t be the same. Check it out here and see if it’s for you!

    Related posts

    • Keto Crack Chicken in the Crock Pot
    • Best Keto Recipes for Dinner
    • Keto Instant Pot Egg Stuffed Peppers
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    Reader Interactions

    Comments

    1. Anita @ Daily Cooking Quest

      April 11, 2019 at 9:29 am

      5 stars
      Lovely idea stuffing the onions. This is a much more elegant and yummy way to serve meatballs.

    2. Emily

      April 11, 2019 at 9:35 am

      These keto bombs look amazing! What a simple recipe, need to add this to my rotation!

    3. Pam Greer

      April 11, 2019 at 11:26 am

      5 stars
      I am not on the keto or low carb diet, so I've never heard of these!! They sound amazing!! I'll be making them this weekend!

    4. Cookilicious

      April 11, 2019 at 9:50 pm

      what a fab idea! I am totally making a vegetarian version of this!

    5. Sarah

      February 27, 2020 at 9:09 am

      Can I make these a couple hours ahead and put them in the fridge before popping them in the oven?

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