Updated: May 5, 2021
Ever since I started keto, it's been next to impossible to get the crunchy, crispy side dishes that I grew so accustomed to eating. When the idea to make an onion ring was presented to me, I had to give it a shot. The resulting recipe far exceeded my expectations. These ketogenic onion rings offer the perfect crunchy exterior and tender onion in every bite. Whether you eat them now or freeze them for another day, this recipe for keto onion rings is sure to hit the spot.
Prep Time: 15 minutes
Bake Time: 20 minutes
Macros per serving (about 7 rings, will vary):
Fat: 24g (55%) - Dip in ranch dressing to increase fat.
Protein: 39g (40%)
Net Carbs: 4g (5%)
Total Carbs: 5g
(Ingredients can be purchased by clicking on the green link)
1 Medium Onion
2/3 Cup (55g) Whey Protein Isolate, unflavored
1/3 Cup (45g) Dry Grated Parmesan Cheese
1 Teaspoon Paprika
1/2 Teaspoon Black Pepper, ground
1/2 Teaspoon Pink Himalayan Sea Salt
1/4 Cup (60ml) Heavy Whipping Cream
1/4 Cup (60ml) Water
1 Teaspoon White Vinegar
Panko Coating Ingredients:
Ingredients purchased through Amazon affiliate links support the site. See Affiliates page for more information.
Let's Do This!
Preheat your oven to 425F (220C).
Peel the onion and slice into 1/2 inch thick rings. Set aside.
In a gallon sized zipper bag, combine all the "Dry Ingredients". Shake until well combined.
Separate the rings of the onion slices, then add them to the bag. Once all rings are in the bag, seal and shake. A small amount of coating will stick to the rings.
Remove the onion rings from the bag, shaking off any excess coating, and place them on a plate.
In a medium sized mixing bowl, combine the "Wet Ingredients" with a whisk.
Pour the dry ingredients mixture into the bowl with the wet ingredients, whisk to combine. It may look thick initially, but it will thin out as you whisk and break up the clumps.
In a shallow dish, combine the "Panko Coating Ingredients". Once combined, divide the mixture between two bowls. This allows you to add extra as the panko clumps from coating onion rings.
Place a baking rack on a baking sheet. Spray with non-stick spray so that the onions release from the rack easier.
At this point, it is time to coat the rings. Begin with a single onion ring, dip thoroughly in the liquid batter, shake off any excess, then coat in the panko coating. Place the resulting onion ring on the baking rack. (see video for more details)
Repeat step 10 for all onion rings. If the panko becomes clumpy, switch to the reserve bowl.
Ensure that no onion rings are touching (or they'll stick together), then transfer the baking sheet to the oven.
Bake for 20-24 minutes, until golden brown with slightly darker brown starting to form on the edges.