Keto Stuffed Onion Bombs
These Keto Onion Bombs are stuffed with seasoned ground beef and melty cheese inside a sweet onion shell. Low carb, filling, and only around 200 calories each!
Cheesy Onion Bombs
You guys.
You guys!!
These Keto Onion Bombs are literally the BOMB!!
I know, I know…but I couldn’t resist! 😉
Seriously though, these stuffed onions almost seem too good to be true. Sweet onions are hollowed out and packed with juicy seasoned ground beef, melty cheese, and crushed pork rinds, then baked until tender and golden. As the onions cook, they become soft and slightly sweet, creating the perfect contrast to the savory beef filling. The pork rinds add a little texture, working much like breadcrumbs would in a traditional meatloaf or meatball recipe, but without the extra carbs.
I’ve known quite a few people who’ve had amazing results following a keto lifestyle, and I can personally say that when I’ve stuck to a low-carb diet in the past, the pounds seemed to melt away. Of course, some keto recipes can be pretty high in calories, which works great if you’re fully committed to keto. But if you’re like me and still enjoy carbs from time to time, it helps to have some lighter options in your recipe collection.
That’s one of the reasons I love these Keto Onion Bombs so much. They’re low in carbs, just over 200 calories each, and surprisingly filling. The combination of protein, cheese, and tender roasted onion makes them incredibly satisfying without feeling heavy. It’s comfort food that fits right into a low-carb lifestyle.
A few months ago, we made a Keto Blooming Onion inspired by one of my all-time favorite restaurant appetizers. It was such a hit that when my friend Jennifer told me about these Keto Onion Bombs she was making, I practically begged her to let me share them with you!
Whether you’re following keto, watching your carbs, or simply looking for an easy dinner that’s packed with flavor, these stuffed onion bombs are a winner. So enough talking…let’s get cooking!
Read this next: Want to see our own REAL results? Read our article “What is Keto” to get our complete beginner’s guide and see my before/after photos!
Ingredients
- Protein: Ground beef
- Produce: Onions
- Refrigerated: Eggs
- Dairy: Parmesan cheese, cheddar cheese
- Pantry: Italian seasoning, Worcestershire sauce, pork rinds
Scroll down to the printable recipe card at the bottom of the post for full ingredient amounts and step by step directions.
Helpful Kitchen Tools
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Instructions
- Prepare the Onions – The first thing we did was to hollow out our onions. The easiest way to do so is to cut off the top and bottom of the onion, cut a criss-cross pattern with your knife in the middle of the onion, then poke out each inner quarter. After all onions are peeled and hollowed-out, place them in a casserole dish. Use a square dish and one that provides a nice snug fit so the onions stay upright while baking.
- Make the Filling – Mix the rest of your ingredients (except for the cheddar cheese) by hand in a large bowl until well combined.
- Assemble – Fill the onions about halfway with the meat mixture, pressing to make a bowl shape in the middle where you can place the cheese cubes. Put one cheese cube in the middle, then top onions with the rest of the beef mixture.
- Cook – Bake for 40-45 minutes, so the beef is medium well and the cheese is melted. If you prefer your beef well done, you can cook a couple extra minutes. You may want to check for doneness before doing so.
Video Demo:
Prep Tips
- Onions – Choose medium to large sweet onions. Larger onions are easier to hollow out and hold more filling. Try to select onions that are similar in size so they finish cooking at the same time. Do not over-hallow. Leave a few outer layers intact so the onions stay sturdy while baking.
- Filling – The filling can be ground beef or hamburger meat by itself, or a mixture of ground beef and ground pork. I recommend using 80/20 or 85/15 for a nice combination of flavor and texture. Extra lean beef will dry out, and if you’re on the keto diet, a little fat is ok. Using ground beef with an extra high-fat content may cause grease to pool inside the onions, so that’s why I recommend something in the middle.
- Cheese Variations: Cheddar, Monterey Jack, Pepper Jack, or mozzarella all work well in this recipe.
- Serve With: These stuffed onions taste amazing on their own, or with a drizzle of sugar free ketchup or barbecue sauce.
- Meal Prep Friendly: These can be assembled a day ahead and refrigerated until ready to bake.
- Storage: Keep leftovers in an airtight container for up to 4 days. You can also freeze fully cooked onion bombs for up to 2 months. Thaw overnight in the refrigerator before reheating.
- Reheating Instructions: Warm in a 350°F oven for 10-15 minutes or microwave until heated through.
Keto Onions Bombs Recipe (Printable Recipe Card):
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Keto Stuffed Onion Bombs
Equipment
- Baking dish
- Mixing bowl
Ingredients
- 4 onions (medium-sized)
- 1/2 lb ground beef or mixture of beef and pork
- 1 egg
- 1 tsp Italian seasoning
- 1/4 cup pork rinds ground/crushed
- 2 Tablespoons Parmesan cheese
- 1 tsp Worcestershire sauce
- 2 ounces cheddar cheese quartered
Instructions
- Preheat oven to 350°F.
- Cut the ends off each end of the onion, peel, and then remove the inner layers. Your onion should be a bottomless, hollow shell, about 1/2" thick.
- After all onions are peeled and hollowed-out, place them in a casserole dish.
- In a medium-sized mixing bowl, combine the ground beef, egg, Italian seasoning, pork rinds, Parmesan cheese and Worcestershire sauce.
- 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, making an indentation in the middle of your meet where you can insert a cube of cheese.
- Add a cube of cheese to each onion.
- Fill your onions to the top with more meat mixture, to cover the cheese.
- Bake for 40-45 minutes.
Video
Notes
- Onions: Use medium to large sweet onions. Leave a few outer layers intact so they hold their shape while baking.
- Ground Beef: 80/20 or 85/15 ground beef provides the best flavor and texture.
- Cheese: Cheddar, Monterey Jack, Pepper Jack, or mozzarella all work well.
- Make Ahead: Assemble up to 1 day in advance and refrigerate until ready to bake.
- Storage: Refrigerate leftovers for up to 4 days or freeze for up to 2 months.
- Reheating: Warm in a 350°F oven for 10-15 minutes or microwave until heated through.
Nutrition
Be sure to pin our Ground Beef Stuffed Onion Bombs on Pinterest:
More Easy Keto Recipes
This is a collection of all of our favorite easy keto recipes! There are enough meal ideas to last an entire month or more – from breakfast, to dinner, to dessert!
- Homemade Nesquick Mix - June 11, 2026
- Keto Stuffed Onion Bombs - June 7, 2026
- 4th of July Pretzel Bites - June 3, 2026
