High-Protein Onion Rings

Name: High-Protein Onion Rings
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 6 servings
Ingredients: 2 medium white onions ( into 1/8 to 1/4-inch thick rings), sliced; 2 cup Parmesan Cheese, shredded; 0.5 tsp garlic powder (or ), to taste; 0.5 tsp smoked paprika (or ), to taste; 0.5 tsp Italian Seasoning, optional; Salt and Pepper, to taste; Olive oil spray ( the parchment), for greasing; 0.25 cup mayonnaise; 2 tbsp sour cream or Greek yogurt; 1 tsp mustard; 1 tsp sugar-free ketchup ( ), optional; 0.5 tsp Garlic Powder; 0.25 tsp Smoked Paprika; Salt and Pepper, to taste; 1 tsp lemon juice or pickle juice ( ), optional

These crispy parmesan onion rings are a low-carb snack made without breadcrumbs or deep frying. Thin onion rings are baked with shredded parmesan until golden, cheesy, and crisp around the edges. Serve them with the creamy dipping sauce for the perfect keto-friendly appetizer or side.

Brooke1999

Prep10 min

Cook15 min

Total25 min

Servings6

Difficultymedium

AmericanSnacks

Ingredients

2 mediumwhite onions ( into 1/8 to 1/4-inch thick rings), sliced
2 cupParmesan Cheese, shredded
0.5 tspgarlic powder (or ), to taste
0.5 tspsmoked paprika (or ), to taste
0.5 tspItalian Seasoning, optional
Salt and Pepper, to taste
Olive oil spray ( the parchment), for greasing
0.25 cupmayonnaise
2 tbspsour cream or Greek yogurt
1 tspmustard
1 tspsugar-free ketchup ( ), optional
0.5 tspGarlic Powder
0.25 tspSmoked Paprika
Salt and Pepper, to taste
1 tsplemon juice or pickle juice ( ), optional

Instructions

1
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray it with olive oil to help prevent sticking.
2
Peel the onions and slice them into even rings. For crispier onion rings that are easier to bite through, slice them closer to 1/8 inch thick. For a more onion-forward bite, slice them up to 1/4 inch thick.
3
Add about 1 tablespoon of shredded parmesan to the prepared baking sheet and gently spread it into a small circle.
4
Place one onion ring on top of the parmesan circle.
5
Add another tablespoon of shredded parmesan over the onion ring, then gently press down with the back of a spoon so the cheese sticks to the onion.
6
Season with garlic powder, smoked paprika, Italian seasoning, salt, and pepper.
7
Bake for 15–20 minutes, or until the parmesan is melted, golden, and crisp around the edges. Keep an eye on them near the end because parmesan can brown quickly.
8
Let the onion rings cool on the baking sheet for 10–15 minutes before lifting them. This helps the cheese set and makes them easier to remove without breaking.
9
While the onion rings cool, make the dipping sauce. In a small bowl, stir together the mayonnaise, sour cream or Greek yogurt, mustard, sugar-free ketchup, garlic powder, smoked paprika, salt, pepper, and lemon juice or pickle juice until smooth.
10
Serve the crispy parmesan onion rings with the creamy dipping sauce.