High-Protein Crispy Onion Rings

Calories: &#xA0;~240
Protein: &#xA0;18g (high)
Total Carbs: &#xA0;10g
Net Carbs: &#xA0; 7g
Fat: &#xA0;16g

These golden, ultra-crispy onion rings deliver all the satisfying crunch you crave — without the carb bomb of traditional breading. Made with a high-protein parmesan-almond flour coating, they’re perfect as a snack, appetizer, or side dish for your keto and diabetic-friendly readers.

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Ingredients (Serves 4 as appetizer)

2 large sweet or yellow onions, sliced into ½-inch rings
1 cup (100g) grated Parmesan cheese
¾ cup (75g) almond flour
1 scoop (25g) unflavored or cheese-flavored whey protein powder (optional but boosts protein)
1 tsp garlic powder
1 tsp smoked paprika
½ tsp chili powder or cayenne (optional)
2 large eggs, beaten
Salt & black pepper to taste
Avocado oil or olive oil spray (for baking/air frying)

Instructions

Preheat oven to 425°F (220°C) or air fryer to 400°F (200°C). Line a baking sheet with parchment paper.
Separate onion slices into rings. Pat dry with paper towels.
In a shallow bowl, mix Parmesan, almond flour, whey protein powder, garlic powder, paprika, chili powder, salt & pepper.
Dip each onion ring in beaten egg, then coat thoroughly in the dry mixture. Press gently to adhere. Place on the prepared baking sheet.
Lightly spray with oil. Bake 15–20 minutes (or air fry 10–14 minutes), flipping halfway, until golden and crispy.
Serve immediately with sugar-free ranch, sour cream, or your favorite low-carb dipping sauce.

Prep Time: 15 minutes Cook Time: 15–20 minutes Total Time: 30–35 minutes