High-Protein Cheesy Onion Rings
These are crispy, golden cheesy onion rings stacked high with melty cheese and herbs. This high-protein, low-carb version turns a classic comfort food into a satisfying snack or side dish.
Why You’ll Love This Recipe
- Gooey melted cheese and caramelized onion rings exactly like your photo
- High protein from cheese and added protein powder
- Crispy edges with tender onions
- Easy baked (not fried) and ready in minutes
- Sugar-free, keto-friendly, and irresistibly addictive
Ingredients (Serves 4)
- 2 large sweet onions, sliced into ½-inch rings
- 8 oz (225g) cream cheese, softened
- 2 cups (200g) shredded mozzarella or cheddar cheese
- ⅓ cup (35g) unflavored whey protein powder
- 1 tsp garlic powder
- 1 tsp onion powder
- ½ tsp smoked paprika
- Salt & black pepper to taste
- 2 tbsp olive oil or melted butter
- Fresh parsley or chives for garnish
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Separate onion rings and toss lightly with olive oil, salt, and pepper.
- In a bowl, mix cream cheese, 1½ cups shredded cheese, protein powder, garlic powder, onion powder, smoked paprika, salt, and pepper until smooth.
- Spread or press the cheese mixture generously onto each onion ring (stack 2–3 rings for taller stacks like your photo).
- Place on the baking sheet and top with remaining shredded cheese.
- Bake 15–20 minutes until cheese is bubbly, golden, and edges are crispy.
- Garnish with fresh parsley or chives and serve hot.
Prep Time: 10 minutes Bake Time: 15–20 minutes Total Time: 25–30 minutes
Nutrition (Per Serving, about 6–8 rings)
- Calories: ~320
- Protein: 22g (high)
- Total Carbs: 10g
- Net Carbs: 8g
- Fat: 24g
