Recipe

Keto Onion Rings

Crispy golden onion rings coated in seasoned whey protein deliver all the crunch you crave with a fraction of the carbs.

Keto Onion Rings

Total time

15 min

Servings

4

Net carbs

3.4g

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Ingredients

What you need

Adjust servings

4 servings
4
  • 120 g onions (actual onion rings - 3 onions (170g) and I discarded the ends and tiny bits in the middle)
  • ½ cup whey protein powder (isolate, 50g)
  • ¾ tsp garlic powder
  • 1 tsp paprika
  • ½ tsp flaked salt
  • ¼ tsp black pepper
  • 1 large egg
  • 1 tsp dijon mustard
  • 1 tbsp sparkling water
  • Oil to fry. Avocado ghee or coconut are best. (I used 2 cups.)

Instructions

How to cook it

Prep timer

15:00

Cooking cue

Cook eggs just until set so they stay tender instead of rubbery.

  1. Set a large skillet or saute pan over medium to medium-high heat and keep the ingredients close so the cooking stays fast and even.
  2. 1. Slice onions into 1 cm rings, discard the skin, ends, and tiny center pieces, then separate into individual rings.
  3. 2. Heat about 2 cups of oil in a small deep saucepan (approximately 18 x 9 cm) until very hot and gently bubbling—the oil should fully submerge the rings.
  4. 3. Mix whey protein powder, garlic powder, paprika, salt, and pepper in one bowl; in another bowl, whisk together the egg, mustard, and sparkling water.
  5. 4. Working in batches of 8, dip each ring first in the egg mixture, then in the dry coating to fully cover, and place on a wire rack.
  6. 5. Fry 4 coated rings at a time for about 45 seconds until golden and crisp, then remove with a slotted spoon to drain on paper towels.
  7. Cook eggs just until set so they stay tender instead of rubbery.
  8. 6. Repeat the coating and frying process with all remaining onion rings.
  9. Taste and adjust the seasoning at the end, then serve while everything is hot or freshly chilled.

Source & attribution

Sugar Free Londoner · IMPORTED

https://diet.driv.space/recipes/keto-onion-ringsSugar Free Londoner reference: https://sugarfreelondoner.com/keto-onion-rings/

Rated 5/5 from 16 ratings on Sugar Free Londoner. Method rewritten in-house; see source for the publisher's original.