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Keto Onion Rings
5 from 45 votes

Keto Onion Rings

Keto Onion Rings use sliced onion rings coated with a whey protein-based batter seasoned with garlic powder, paprika, salt, and pepper. The rings are dipped in egg, Dijon mustard, and sparkling water before coating and frying to produce a crispy, low-carb snack. They are best enjoyed fresh and can be reheated to restore crispness.

Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Servings: 4
Calories: 197 kcal
Course: Appetizer
Cuisine: British

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

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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

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%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 197

% 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.