Is Onion Powder Keto?

Onion powder is a popular ingredient used to add flavor to dishes without having to use fresh onions.

But is onion powder actually keto-friendly? Can it fit into a low-carb, high-fat ketogenic diet?

Is Onion Powder Keto

Let's take a look at the carb content of onion powder and how to incorporate it into a keto lifestyle.

Onion Powder Nutrition Facts

First, let's examine the nutrition facts of onion powder to get an idea of its carb content.

Here are the macros for 1 tablespoon (7g) of onion powder:

Nutrition Facts
Net Carbs4g

As you can see, a single tablespoon of onion powder contains only 4g net carbs. This small amount of onion powder can provide tons of flavor without too many carbs.

To compare, a medium onion contains around 8-9g net carbs. So by using onion powder instead, you reduce the carb content substantially for a similar onion taste.

Is Onion Powder Keto?

Given the relatively low amount of net carbs in onion powder, it can definitely fit into a keto diet.

Most keto dieters aim to eat around 20-50g net carbs per day. A few tablespoons of onion powder would add minimal carbs to your daily totals.

However, as with any food on keto, it matters how much you use. A little onion powder goes a long way in terms of flavor. But going overboard with tablespoons of onion powder could make it tougher to stay under your carb limits.

So enjoy onion powder to add taste to your keto recipes, but be mindful of portions. Track your net carb intake to make sure onion powder fits into your daily carb budget.

Benefits of Choosing Onion Powder Over Fresh Onions

Using dried onion powder has some advantages over fresh onions:

  • Fewer net carbs - As mentioned earlier, onion powder contains significantly fewer net carbs than chopped raw onions. This makes it easier to fit into a keto diet.
  • Long shelf life - Dried onion powder stores easily in the pantry for months. Fresh onions go bad after a couple weeks. This cuts down on food waste.
  • Convenient to use - You don't have to chop onions when cooking. Just shake some onion powder right into a dish or onto meat when meal prepping. It saves prep time.
  • Intense flavor - Since the moisture has been removed, onion powder offers concentrated flavor. A little bit goes a long way towards livening up recipes.

So for keto dieters looking to add onion taste without excess carbs, onion powder checks all the boxes.

How to Use Onion Powder on Keto

Onion powder works great sprinkled onto so many keto recipes:

  • Eggs
  • Burgers
  • Steaks
  • Roasts
  • Casseroles
  • Soups
  • Salads
  • Veggies
  • Dips

It also blends nicely into spice rubs and marinades.

When baking or cooking keto-friendly bread or pizza crusts, add about 1⁄2 teaspoon onion powder per serving to elevate flavor.

You can even make onion salt by combining onion powder with salt. This adds a tasty punch of flavor to foods.

In general, use about 1⁄2 to 1 teaspoon of onion powder per serving of food. Adjust to taste preference. But restrain portions since excessive onion powder provides rapidly increasing carbs.

Onion Powder Alternatives

What if you're extremely strict about limiting carbs and even onion powder doesn't fit? Consider these alternatives:

  • Garlic powder - Provides a different flavor but can spice up meals without carbs. Use similarly to onion powder.
  • Dried minced garlic - Minced garlic in dried form works nicely in place of onion powder.
  • Onion salt - You can make onion salt by combining salt with just a small amount of onion powder. This provides onion taste with fewer carbs.
  • Fresh onions - If you strictly limit onion powder, using a very small amount of fresh onion may contain fewer net carbs. But the convenience factor goes down.
Onion Powder vs Onion AlternativesCarbs
1 Tbsp Onion Powder4g net carbs
1 Tbsp Dried Minced Garlic3g net carbs
1 Tbsp Garlic Powder2g net carbs
1 Tbsp Onion Salt1-2g net carbs
1 Tbsp Fresh Onion1-2g net carbs

So in tiny amounts, fresh onion or onion salt may provide even fewer net carbs. But the differences are small.

Making Homemade Onion Powder

Looking to make your own onion powder? Here are some simple steps:


  • Yellow, white or red onions
  • Blender or food processor


  1. Peel onions and slice very thinly. A mandolin helps get uniform thin slices.
  2. Place slices in a single layer on dehydrator trays. Dehydrate at 125°F for 6-12 hours, until completely dried out and brittle.
  3. Break the crispy onion slices into smaller pieces.
  4. Working in batches, blend the onion chips into a fine powder using a blender or food processor. Avoid over-blending or the onions may clump together from released moisture.
  5. Store freshly made onion powder in an airtight container for 1-2 months. Keep in a cool, dark place.

That's all you need to make your own homemade onion powder! Now you can control the quality and ingredients.

Key Takeaway: Making onion powder at home saves money. And you control the ingredients. Dehydrate fresh onions until crispy, then blend into a fine powder.

Storing Onion Powder Properly

To best preserve flavor and shelf life, store onion powder correctly:

  • Keep onion powder in an airtight container in a cool, dark place. Light and warmth degrade spices.
  • Ideal storage spots include the pantry or a dark kitchen cabinet. The fridge also works.
  • If storing for over 6 months, consider keeping onion powder in the freezer to maintain freshness even longer.
  • Properly stored, onion powder lasts 1-2 years. It keeps significantly longer than fresh onions.
  • Over time, onion powder slowly loses its potency and flavor. Replace old onion powder with freshly made or purchased.

Following these simple onion powder storage tips lets you keep onion powder on hand always for flavoring keto recipes!

Is Onion Powder Safe on Keto?

Some keto newcomers wonder about antinutrients in onion powder. No worries - onion powder does not contain lectins, phytates or other potentially troublesome compounds.

Onions do contain small amounts of fructans, a group of carbs that some people cannot digest properly. But the dehydration process to make onion powder effectively removes nearly all fructans.

So you can rest easy enjoying onion powder, even if you have sensitivities. It leaves out the compounds that cause issues for some people eating fresh onions.


Does onion powder kick you out of ketosis?

Onion powder is unlikely to kick you out of ketosis due to its low net carb content per serving. As long as you track your net carbs from onion powder and stay under your daily carb limit, you can remain in ketosis.

Can too much onion or garlic stall ketosis?

Consuming extremely high amounts of any carb source could potentially stall ketosis. But you would have to eat lots of onion powder. Enjoy onion powder in moderation as part of recipes to avoid issues.

Is onion powder the same nutritionally as fresh onions?

Nutritionally, onion powder offers concentrated amounts of the vitamins, minerals and antioxidants found in fresh onions. However, the moisture content changes through the dehydration process. So while still healthy, expect some nutritional differences.

What recipes use onion powder?

Onion powder shines in rubs, dips, eggs, meats, soups, stews, casseroles, dressings and more. It provides a quick flavor boost to all types of keto recipes. Get creative sprinkling it onto foods!


Onion powder makes a flavorful addition to the keto pantry. Thanks to its low net carb content compared to fresh onions, onion powder readily fits into a low-carb lifestyle.

Use onion powder to add instant onion taste to keto recipes without worrying about excessive carbs. Just be mindful of portions. Going overboard on any ingredient, even keto-friendly ones, leads to trouble.

Sarah Cortez
Sarah Cortez

My name is Sarah and I'm a baker who loves trying out new recipes and flavor combinations. I decided to challenge myself to use a new spice or ingredient powder in my baking each week for a year. Some successes were the cardamom sugar cookies, vivid turmeric cake, and beetroot chocolate cupcakes. Failures included the bitter neem brownies and overwhelmingly hot ghost pepper snickerdoodles. Through this experience I've discovered amazing additions to spice up desserts while learning how to balance strong flavors. Follow my journey as I push the boundaries of baking with unique powders!

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