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!
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.