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Keto Onion Rings

All the crispness of your favourite onion rings but a fraction of the carbs! These keto onion rings and super easy to make. I used whey protein as a low carb substitute for flour, which I flavoured with seasoning and spices.

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

Ingredients

  • 120 g onions 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 flaked salt
  • ¼ teaspoon black pepper
WET
  • 1 large egg
  • 1 teaspoon Dijon mustard
  • 1 tablespoon sparkling water
  • Oil to fry. Avocado ghee or coconut are best. I used 2 cups.

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

  • Net carbs: 3.3g per portion. Makes 4 portions. I ended up with 22 onion rings in total (5-6 rings per person). 
  • Note - in my nutrition calculation I have assumed that only ¼ of the oil gets consumed.
  • Serve with sugar free ketchup or mayonnaise. Option to sprinkle with more salt and chopped fresh parsley.
  • Coat and fry the batter in batches rather than coat all in one go. This will ensure the whey doesn’t absorb into the egg mix. I coated 8 onion rings at a time and then fried them in batches of 4. Then I coated more and repeated the frying.
  • Coat and fry the batter in batches rather than coat all in one go. This will ensure the whey doesn’t absorb into the egg mix. I coated 8 onion rings at a time and then fried them in batches of 4. Then I coated more and repeated the frying.
  • Keto Onion Rings are best consumed fresh out of the pan. The batter will go softer when cool. To crisp up again you can warm in the oven or air fryer for 5 minutes.
  • Keto Onion Rings are best consumed fresh out of the pan. The batter will go softer when cool. To crisp up again you can warm in the oven or air fryer for 5 minutes.
  •  

Nutrition Information

Calories 197kcal (10%) Total Carbohydrates 4.2g Protein 12g (24%) Fat 15g (23%) Saturated Fat 2g (10%) Fiber 0.8g (3%) Sugar 1.5g (3%)

Nutrition Facts

Serving: 4Serving

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.