Keto Onion Rings

When I first discovered the joy of making Keto Onion Rings at home, it was a game changer. I remember hosting a small gathering, and everyone was raving about the crispy, golden onion rings that would disappear faster than I could fry them! It was such a treat to indulge in these crunchy bites without any guilt. As a huge fan of all things crispy, I knew I had to share my secret recipe for Keto Onion Rings that are not only easy to make but also delightfully satisfying.

Key Ingredients for Keto Onion Rings

When it comes to making Keto Onion Rings, the ingredients play a crucial role in achieving that perfect texture and flavor. The key players here are onions, which provide the foundational crunch, and whey protein powder, which gives the rings their crispy coating without the carbs. Each ingredient complements the others beautifully to create a deliciously satisfying snack.

• Onions: You’ll need about 3 large onions (170g each), sliced into rings. They provide the main flavor and texture.
• Whey Protein Isolate: A half cup adds crispiness without carbs, making these rings keto-friendly.
• Garlic Powder: Just a pinch (¾ teaspoon) for that delicious, savory flavor.
• Paprika: One teaspoon will give a nice color and subtle warmth.
• Flaked Salt: A half teaspoon enhances the overall taste.
• Black Pepper: A quarter teaspoon adds a hint of spice.
• Egg: One large egg helps bind the coating to the onions.
• Dijon Mustard: One teaspoon contributes a nice tanginess.
• Sparkling Water: One tablespoon lightens the batter, making it crispier.
• Oil for Frying: Ideal options include avocado ghee or coconut oil, around 2 cups for deep frying.

Instructions for Keto Onion Rings

Making Keto Onion Rings is an enjoyable process that will fill your kitchen with delicious aromas. Follow these steps for perfectly crispy rings:

1. Use a fork to steady the onion. Carefully slice it into 1 cm rings, ensuring they’re even. Remove the skin and separate the rings. Discard the ends and any small rings in the center; they won’t fry well.
2. In an 18 x 9 cm saucepan, heat the oil until it’s hot and slightly bubbling. It’s essential the oil is deep enough to fully cover the onion rings, about 2 cups.
3. In a bowl, combine all the dry ingredients: whey protein powder, garlic powder, paprika, flaked salt, and black pepper. Whisk them together until well mixed.
4. In another clean bowl, mix the wet ingredients: the egg, dijon mustard, and sparkling water. Blend until smooth.
5. Dip each onion ring first into the wet mixture, ensuring it’s fully coated, then into the dry mix. Place the coated rings on a wire rack. It’s crucial to coat them well to achieve that crispy exterior.
6. For frying, coat about 8 rings at a time. Fry them in batches of 4 to prevent the batter from soaking into the egg.
7. Carefully lower the first batch of 4 onion rings into the hot oil. Fry them for about 45 seconds or until they turn golden and crisp. Watch them closely to prevent burning!
8. Once cooked, use a slotted spoon to remove the onion rings and place them on kitchen paper to soak up any excess fat.
9. Repeat the coating and frying process for all remaining onion rings. Make sure you’re frying in small batches for the best results.

Tips for Success

Here are some tips to help you make the most of your Keto Onion Rings experience:

• Storage: Store any leftover Keto Onion Rings in an airtight container in the refrigerator for up to 2 days.
• Freezing: You can freeze uncooked coated onion rings for later use. Just fry them directly from the freezer, adding an extra minute to the cooking time.
• Pairing: These Keto Onion Rings pair beautifully with sugar-free ketchup or a creamy homemade dip.
• Garnishing: Sprinkle fresh herbs like parsley before serving for an extra touch of flavor.
• Adjusting Spices: Feel free to experiment with different spices to make the Keto Onion Rings your own. Consider adding cayenne for heat or a bit of cumin for a smoky flavor.

Pairing Suggestions for Keto Onion Rings

When it comes to enjoying Keto Onion Rings, the possibilities for pairing are endless. Here are some delicious options to consider:

• Healthy Dips: Serve with sugar-free ketchup, homemade garlic aioli, or tangy mustard for extra flavor.
• Burgers: These crispy rings make a perfect side for your favorite keto burger—try them alongside a juicy beef patty wrapped in lettuce.
• Salads: Pair your Keto Onion Rings with a fresh salad for a fulfilling meal. The crunch complements the textures of leafy greens beautifully.
• Movie Night: Enjoy these rings as a fun finger food option for movie night at home. They’re guaranteed to be a crowd-pleaser!
• Appetizer for Gatherings: These Keto Onion Rings shine at parties and gatherings. Serve them as an appetizer to impress your guests.

FAQ

Conclusion

These Keto Onion Rings are a delightful snack that brings crunch and satisfaction without the carbs. I encourage you to try making them at home; they’re simple, fun, and utterly delicious. You’ll enjoy every crispy bite, and I’m sure they’ll become a favorite in your household too. Enjoy the process and the delightful results!

Keto Onion Rings

The ultimate crispy snack! These Keto Onion Rings are easy to make and satisfy your cravings for crunch without the carbs. Perfect for sharing or enjoying as a satisfying appetizer, give them a try tonight!

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 10 minutes mins

Total Time 15 minutes mins

Course Side Dishes

Cuisine American

Servings 4 servings

Calories 150 kcal

Equipment

• Skillet
• Chef's Knife
• Mixing Bowl
• Frying Pan

Ingredients

  

• 3 onions Onions
• 0.5 cup Whey Protein Isolate
• 0.75 teaspoon Garlic Powder
• 1 teaspoon Paprika
• 0.5 teaspoon Flaked Salt
• 0.25 teaspoon Black Pepper
• 1 large egg Egg
• 1 teaspoon Dijon Mustard
• 1 tablespoon Sparkling Water
• 2 cups Oil for Frying 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

• Net carbs: 3.3g per portion. Makes 4 portions. I ended up with 22 onion rings in total (5-6 rings per person).
• Oil Consumption: Note - in my nutrition calculation I have assumed that only ¼ of the oil gets consumed.
• Serving Suggestions: Serve with sugar-free ketchup or mayonnaise. Option to sprinkle with more salt and chopped fresh parsley.
• Batch Frying: Coat and fry the batter in batches rather than coat all in one go to ensure the whey doesn’t absorb into the egg mix.
• Best Served Fresh: 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.

Keyword Crispy Onion Rings, Healthy Fried Snacks, Keto Snacks, Low Carb Appetizers