What Do You Make Keto Onion Rings?
If you love onion ringsTraditional onion rings are a no-go on a ketogenic diet due to their carb-heavy breading. So, what’s the secret behind keto-friendly onion rings? It’s all about the clever swaps:
- Low-Carb Coating: We replace the high-carb flour with a mixture of almond flour and whey protein isolate. This creates a crispy, keto-friendly crust.
- Moderate Onions: Onions themselves contain carbs, but they can still fit into your keto meal plan when consumed in moderation. Plus, they provide that classic onion ring flavor!
- Keto-Friendly Frying: We’ll shallow fry these rings in a keto-approved oil like avocado or coconut oil for that perfect golden brown color.
What You’ll love About these Low Carb Onion Rings
How to Make Keto Air Fryer Onion Rings
Once you have crumbed all the onion rings. Place in a single layer in the air fryer basket. Don’t overcrowd them as you need to allow for air flow so the onion rings bake crispy.
Air fry at 200℃ for approximately 15 minutes, turning halfway. They are ready when they are golden and crispy.
Baked Healthy Onion Rings
Coat the onion rings in the low carb batter and coat in the crumbs.
Bake at 210℃ fan/230°C static/450°F for approximately 15-20 minutes, turning half way. Rings are ready when they are golden and crispy.
Keto Deep Fried Onion Rings
Once you have crumbed all the rings, fry in batches in hot oil. Remove once golden and drain on paper towel. Between batches scrape out any remaining crumbs.
Tips For Success
- Ensure your oil is hot enough before frying to achieve a crisp texture.
- Work in batches to avoid overcrowding the pan.
- Handle the onion rings gently to prevent the coating from falling off.
Variations of Onion Rings
- Cheesy Onion Rings: Add a sprinkle of grated Parmesan cheese to the coating mix for a cheesy twist.
- Spicy Onion Rings: Mix some cayenne pepper or chili powder into your coating mix for a spicy kick.
- Zucchini Rings: Swap out the onions for zucchini slices for a unique twist on this recipe.
What to Serve with Onion Rings
Serve these keto onion rings as a delightful appetizer, side dish, or snack. They’re perfect for dipping into keto-friendly sauces like sugar-free ketchup or homemade garlic aioli. Serve as a side with a Keto Burger, Big Mac Salad Bowl, Keto Pizza, or perfect with Cote de Boeuf.
Keto Onion Rings
Equipment
Ingredients
- 1 (1) large brown onion
- 1 (1) egg
- 1 tbsp (1 tbsp) Dijon mustard
- 1/4 cup (¼ cup) almond flour
- 1 tbsp (1 tbsp) whey protein isolate
- Optional: 2 tbsp parmesan cheese finely grated
- 1/2 tsp (½ tsp) onion powder
- 1/2 tsp (½ tsp) garlic powder
- 1/2 tsp (½ tsp) chilli powder or paprika
- Olive oil spray
Instructions
- Preheat oven 210℃ fan/230°C static/450°F. (recipe is suitable for air fryer or to fry in hot oil). Line 2 large baking trays with baking paper.
- Peel onions and slice them into large rings. Push out the small centres and reserve for another recipe. Separate onion rings.
- In a medium bowl whisk together eggs and mustard.
- In a separate bowl mix the remaining ingredients.
- Coat onion rings in egg mix then dredge in crumb mixture. Place rings in a single layer on oven tray and spray with olive oil spray. Bake until crispy, approx. 15 minutes, turning at half time. Alternatively fry in hot oil.
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