Keto Onion Rings
User Reviews
5
Keto Onion Rings
Description
This recipe makes onion rings by slicing whole onions into about 1 cm wide rings, removing skins and small inner rings. The batter uses a dry mix of whey protein isolate powder with garlic powder, paprika, salt, and black pepper for seasoning. The wet mix combines an egg, Dijon mustard, and sparkling water for lightness. The onion rings are dipped in the wet batter first, then coated in the dry mix and fried in hot oil until golden and crisp.
Frying is done in small batches to prevent the whey batter from absorbing too much moisture and dissolving. The result is crispy, flavorful onion rings with significantly lower net carbs compared to traditional breaded rings. The crispy coating contrasts with the tender onion center. The use of whey protein powder gives a unique texture suitable for keto diets.
They are best eaten immediately after frying while still crisp. If leftovers remain, reheating in an oven or air fryer for about 5 minutes helps restore crispness. Serving suggestions include sugar-free ketchup or mayonnaise. The rings can be finished with extra salt or fresh parsley if desired.
Ingredients
- 120 g onion actual onion rings - 3 onions (170g) and I discarded the ends and tiny bits in the middle
DRY
- ½ cup whey protein powder isolate, 50g
- ¾ teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon salt flaked
- ¼ teaspoon black pepper
WET
- 1 egg large
- 1 teaspoon Dijon mustard
- 1 tablespoon sparkling water
- oil I used 2 cups, to fry, avocado ghee or coconut are best
Instructions
- Use a fork to steady the onion. Slice into 1 cm rings. Remove the skin and separate the rings. Discard the ends and the small rings right in the centre.
- Heat the oil in a 18 x 9 cm saucepan until really hot and slightly bubbling. The oil should be deep enough to fully cover the onion rings. I used 2 cups.
- Place all the dry ingredients in a bowl and mix. Add the wet ingredients to another clean bowl and mix to combine. Dip each onion ring in the wet and then into the dry to fully coat and place on a wire rack. Coat 8 at a time and fry in batches of 4 to avoid the whey batter soaking and disappearing into the egg.
- Carefully lower 4 onion rings at a time into the hot oil and fry about 45 seconds or until golden and crisp. Remove the onion rings with a slotted spoon and place on kitchen paper to soak up any excess fat.
- Repeat for all the remaining onion rings.
Notes
- The recipe yields 4 servings, totaling about 22 onion rings.
- Net carbs are approximately 3.3g per serving, calculated assuming only a quarter of the frying oil is absorbed.
- For best texture, coat and fry the onion rings in batches to keep the batter crisp and prevent it from soaking into the egg mixture.
- Keto Onion Rings taste best when served fresh; reheat in an oven or air fryer for 5 minutes to crisp leftovers.
- Serve with sugar-free ketchup or mayonnaise and optionally sprinkle with extra salt or chopped fresh parsley.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 197 kcal
% Daily Value*
| Calories | 197kcal | 10% |
| Total Carbohydrates | 4.2g | 1% |
| Protein | 12g | 24% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Fiber | 0.8g | 3% |
| Sugar | 1.5g | 3% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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