Low Carb Crispy Onion Rings with Dipping Sauce
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These delicious homemade crispy onion rings are sure to be a hit! They’re so good you won’t believe they’re low-carb! The blooming onion-style dipping sauce takes them to the next level.
There’s a lot of debate when it comes to onions and Keto. Some people will say they are a no-go. I 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!
What you’ll love about this recipe
Onion rings were always one of my favorite sides when eating out. We love this lower-carb version. Though it’s not a traditional breading, the high protein zero carb whey powder gives these onion rings a light and crispy texture. Bonus, there are no pork rinds in the breading! I like pork rind crumbs in some things, but I think onion rings are better breaded without them.
Ingredients & Substitutions
Blooming onion-style dipping sauce ingredients
What you’ll need to make the dipping sauce:
- Mayonnaise
- Sour cream
- Sugar free ketchup
- Prepared horseradish
- Worcestershire sauce
- Paprika
- Black Pepper
How to make the Dipping Sauce
Place all ingredients in a small bowl and stir until well combined. Cover and refrigerate the sauce until you’re ready to use it. Chilling the dip for at least 30 minutes allows the flavors to develop.
Onion Ring Ingredients
You only need a few simple ingredients to make these delicious onion rings!
Oil – Use high-quality oil with a high smoke point. I use avocado oil for most of my deep-frying, but you can use your favorite oil.
Egg, heavy whipping cream and water – This acts as the egg and milk wash, the glue that keeps the breading intact.
Unflavored Whey Protein Isolate – This replaces regular flour for the breaking. I linked the brand I use in the recipe card. It’s zero carbs, and it’s my go-to.
Seasonings – Cumin, oregano, paprika, black pepper and salt. You can experiment with the seasonings. For example, cayenne would be a good addition if you like your onion rings a little bit spicier.
Yellow onion – You can use any onion, but I use yellow onion because it is lower in carbs than other onions. A cup of sliced yellow onions contains about 6 grams of net carbs.
Pro Tips
Deep Frying
Tips for Deep Frying
Use a dutch oven or heavy-bottomed pot to help maintain the temperature of the oil. It’s essential to maintain a consistent temperature when deep-frying. If the oil temperature is too low, the food will absorb the oil and become soggy instead of crispy. I use a candy thermometer to monitor and maintain a consistent temperature. Adding too much food to the oil at one time will lower the temperature too quickly. That’s why it’s important to fry food in batches so as not to overcrowd the pot. When you are frying in batches, ensure the oil has returned to the ideal temperature before adding the next batch of food.
Tips for Reusing Oil
You could use a fresh batch of oil every time, but high-quality oils are expensive. The oil used for frying can be reused as long as it’s stored properly. Allow the oil to cool completely. Then, use a fine-mesh strainer to strain the oil into a container with a lid; a glass jar works well. Store oil in a cool, dry place. It does not have to be refrigerated. If the oil looks cloudy or smells bad, it’s time to discard it.
Tips for Reusing Oil
You could use a fresh batch of oil every time, but high-quality oils are expensive. The oil used for frying can be reused as long as it’s stored properly. Allow the oil to cool completely. Then, use a fine-mesh strainer to strain the oil into a container with a lid; a glass jar works well. Store oil in a cool, dry place. It does not have to be refrigerated. If the oil looks cloudy or smells bad, 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.
Low Carb Crispy Onion Rings and Dipping Sauce
Ingredients
Dipping Sauce
- 1/4 cup Mayonnaise
- 1/4 cup sour cream
- 3 tablespoons sugar free ketchup
- 1 teaspoon prepared horseradish
- 2 teaspoons Worcestershire sauce
- 1/2 teaspoon paprika
- 1/4 teaspoon ground black pepper
Onion Ring Ingredients
- Oil for frying
- 1 large egg
- 1 tbsp heavy cream
- 1 tbsp water
- 1/2 cup unflavored whey protein isolate
- 1/2 teaspoon cumin
- 1/2 teaspoon dried oregano
- 1/2 teaspoon paprika
- 1/2 teaspoon ground black pepper
- 1/4 teaspoon salt
- 1 medium yellow onion cut 1/4 inch slices
Instructions
- Make the dipping sauce. Put all of the sauce ingredients in a small bowl and stir to combine. Cover and place the sauce in the refrigerator until ready to use.
- 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.
- Place the whey powder, cumin, oregano, paprika, pepper and 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.
Notes
Nutrition
Disclaimer: Nutritional information is included as a courtesy and is calculated to the best of my ability, using my preferred brands. I recommend calculation your own macros, as they can widely vary depending on the brands of ingredients you use.
After making these for my man. He insists I never used any other low-carb recipe other than from your site.
We have both been on keto for a year and four months.
He hasn’t stopped doing a happy dance since he tried bees.
Thank you so much for what you do.
Aww thanks!! I’m so glad he liked them. I’ll be adding more recipes. ????
If you don’t own Southern Keto you need to buy it! This woman knows how to cook! My husband loves all her recipes, and I fro too, of course!
I tried this and they were amazing!!!