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


  • 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


  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.