Quick Keto Onion Rings

Quick Keto Onion Rings

Keto Onion Rings

This recipe is designed to teach everyone how to make keto friendly onion rings
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Course: Side Dish
Prep Time: 5 minutes
Cook Time: 5 minutes
Servings: 24 large rings
Calories: 271kcal


  • 1 medium red onion (110 grams)
  • 163 grams oil of choice (3/4 cup)
  • 1 large egg
  • 57 grams milk of choice (3/4 cup)
  • 144 grams whey protein powder, or almond flour (1 1/2 cups)
  • 1/4 tsp black pepper
  • 1/4 tsp salt
  • 1 TBS dry Italian seasoning


  • Preheat oil in a large 12 inch skillet over medium heat until oil is hot. Slice the onion into 1/2 inch slices and separate the rings individually
  • In a small bowl whisk together egg and milk until fully combined
  • In a separate medium mixing bowl whisk together the whey protein powder, salt, pepper, and Italian seasoning until fully combined and no lumps are in the protein powder
  • Place onion rings one at a time into milk/egg mixture. Turn several times to thoroughly coat the onion ring.
  • Place the coated onion rings into whey protein powder/seasoning mixture. Turn several times to coat the onion ring. Make sure it is completely coated.
  • Place rings into skillet with preheated oil. Cook over medium heat 2-3 minutes on each side or until lightly golden. DO NOT OVER COOK


Nutritional information based one 1 serving size. 1 serving equals 3 large rings


Serving: 1serving | Calories: 271kcal | Carbohydrates: 2.7g | Protein: 3.7g | Fat: 27.6g

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