There’s a lot of debate when it comes to onions and Keto. Some people will say they are a no go. I personally have always included onions in my low carb lifestyle. I wouldn’t eat a whole onion but I use them in recipes and eat them on burgers. For me it’s about moderation and I’m not giving them up. Onion rings were always one of my favorite sides when eating out. We love this version. Though it’s not a traditional breading, the whey powder gives these onion rings a light and crispy texture. You won’t miss the extra carbs!
Here’s a few tips..
Whey protein isolate-I linked the brand I use in the recipe. It’s zero carb and it’s my go to.
You can experiment with the seasonings. Cayenne would be a good option if you like your onion rings a little bit spicier.
I use avocado oil for most of my deep-frying but you can use your favorite oil. It’s important to maintain a consistent temperature when deep-frying. If the temperature of the oil is too low the food will absorb the oil and become soggy. This is the reason I use a candy thermometer. Adding too much food to the oil at one time will lower the temperature quickly. It’s best to work in smaller batches.
You can use a fresh batch of oil every time but keto friendly oils can be expensive. Oil used for frying can be reused as long as it’s stored properly. Allow the oil to cool completely. Use a fine mesh strainer to strain the oil into a container with a lid; a glass jar works well. Store the oil in a cool dry place. It does not have to be refrigerated. If the oil looks cloudy or has a bad smell, it’s time to discard it.
Do not use an air fryer for this recipe! The whey protein powder requires oil for the right results.
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- Attach a candy thermometer to a Dutch oven or other large heavy pot. Pour 3 inches of oil and set the pot over medium-high heat. Heat the oil to 350-375 degrees.
- While the oil is heating, beat the egg, cream and water together in a shallow dish.
- Put the whey powder and seasoning salt in a gallon-sized resealable plastic bag. Seal and gently shake
- Dip onion rings in the egg mixture a few at a time, allowing the excess to drip back into the bowl, then place them in the bag with the whey protein. Seal the bag and shake gently to coat the onion rings. Repeat until all onion rings are coated.
- Working in small batches, fry the onion rings until golden brown on each side. Drain on a paper towel lined plate. Add more salt to taste. Best served immediately.