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KETO ONION RINGS

jennifer bologna

April 2020| The Honest Spoon

This is probably the most rushed post I’ve ever done. No time for pretty photos- just an urgency to share this recipe. Why? Because it’s freaking delicious KETO onion rings!!!! We paired these with lettuce wrapped burgers and blood orange vodka tonics. YAY.

Full disclosure, if you’re counting carbs and doing strict keto- you’ll want to plan for these. One recipe makes about six servings. Each serving is 9 net carbs. Why so high? I added a 1/4 cup of tapioca flour. I really think the tapioca flour helped with the lightness and crunch!

Note: 1/4 Cup of Tapioca Flour has 28 grams of net carbs. If you decide to eliminate it- you save about 4.5 net carbs per serving. If you do eliminate it, replace quantity with almond flour.

TIPS:

  1. Use vegetable oil if you’re going to deep fry. No, it’s not the healthiest option, but it’s fast and effective. Consider this a dirty keto side.

  2. If you decide to bake these- bake them on parchment and generously coat the parchment and tops of onion rings with non stick cooking spray. I recommend baking at 450F until golden brown and crisp.

  3. Air fryer? I’ve no idea! I don’t have one! If you try it let me know your method and how it works out!

KETO ONION RINGS [Gluten Free, Vegetarian]

(Makes 6 servings)

INGREDIENTS:

  • 1 large Vidalia or Yellow onion- sliced into thin 1/4 rings. save the small centers for another meal.

  • 1 Cup Almond Flour

  • 1/4 Cup Coconut Flour

  • 1/4 Cup Tapioca Flour

  • 1/2 teaspoon paprika

  • 1/2 teaspoon garlic powder

  • 1 teaspoon season salt

  • 2 large eggs

  • 2 tablespoons buttermilk

  • 2 Cups vegetable oil ( for frying)

METHOD:

1.  Preheat oven to 185F or set to warming function. Prepare a baking sheet with two layers of paper towels and set aside.

2. In a shallow bowl, whisk together two eggs, buttermilk and a pinch of salt. Add sliced onion rings and set aside.

3. On a wide plate whisk together flours, paprika, garlic powder and salt. If frying, start heating oil to 375F.

4. Once oil is heated, you will start preparing the onions rings. Take one ring at a time from the egg mixture and lightly dredge in the flour mixture. Place immediately into the fryer. Fry for approximately 3-5 minutes or until onion rings are golden. *Plan to fry in about four batches. Don’t overcrowd while frying!

5. Place fresh batches of onion rings onto paper towel lined baking sheet and put into a warm oven immediately. Repeat and add hot batches to the warm oven as you go.

Enjoy!!