Keto Onion Bombs

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.

Keto Onion Bombs

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

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.) Save the inner layers of the onion for something else. I used them for soup!

Repeat the same process with each onion, and place the onions in a casserole dish or a 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 hold the beef together if you choose not to incorporate it.

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

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

Add a cube of cheese into each onion well.

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. These bombs were cooked for 45 minutes, a perfect medium cook that allowed the cheese to melt.

These Keto Onion Bombs made a great low carb meal. They are cheesy and delicious!

5 from 4 votes

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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.

Course Main Course

Cuisine American

Keyword keto, low carb

Prep Time 10 minutes

Cook Time 45 minutes

Total Time 55 minutes

Servings 4

Calories 280 kcal

Ingredients

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

Instructions

1. Preheat oven to 350F.
2. 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.)
3. Repeat with each onion and place in a casserole dish or baking sheet with a lip.
4. In a medium-sized bowl, combine the ground beef, Italian seasoning, pork rinds, Parmesan cheese and Worcestershire sauce.
5. The egg is an optional binder, as the onion will keep the beef intact if you choose not to incorporate it.
6. Press about one tablespoon of the meat mixture into each onion (the exact amount you use will depend on the size of your onions).
7. Press down with your fingers to compact the meat, and then insert a cube of cheese.
8. Top the cheese and fill the onion with the meat mixture.
9. Bake for 30-45 minutes, until your desired level of doneness is achieved.

Nutrition Facts

Keto Onion Bombs

Amount Per Serving

Calories 280 Calories from Fat 162

% Daily Value*

Fat 18g28%

Saturated Fat 8g50%

Cholesterol 99mg33%

Sodium 218mg9%

Potassium 342mg10%

Carbohydrates 10g3%

Fiber 1g4%

Sugar 4g4%

Protein 17g34%

Vitamin A 220IU4%

Vitamin C 8.2mg10%

Calcium 173mg17%

Iron 1.6mg9%

* Percent Daily Values are based on a 2000 calorie diet.

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

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Then when it is time for dinner, make that night’s recipe (choices include make-ahead, freezer meals, slow-cooker recipes, and other time-saving strategies).

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If you liked these Keto Onion Bombs check out:

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Keto Instant Pot Egg Stuffed Peppers