Low Carb Crispy Onion Rings with Dipping Sauce

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.

A lot of crispy onion rings piled on top of each other.

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.

Pro Tips

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.

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.

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.

Do not use an air fryer for this recipe!  The whey protein powder requires oil for the right results.

A lot of crispy onion rings piled on top of each other.

Low Carb Crispy Onion Rings

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Course: Appetizer, Side Dish
Cuisine: American
Prep Time: 10 minutes
Cook Time: 15 minutes
20 minutes
Servings: 4
Calories: 117kcal
Author: Natasha Newton



  • 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. 


A bowl with a lid may be used instead of a plastic bag.  
Do not use an air fryer for this recipe.  The whey protein powder requires oil for the right results.  
Oil not included in macros.  The amount of oil absorbed cannot be calculated accurately. 
Net Carbs 1.9g
Total Carbs 2.4g
Fiber 0.5g
Protein 26.3
Fat 2.6
Calories 139 
Tried this recipe?Mention @ketoislife or tag #natashassouthernflavor!


Calories: 117kcal | Carbohydrates: 2.4g


  1. 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.

    1. 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!

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