Keto Onion Rings
Just because you have given up flour doesn’t mean you can’t crumb-and-fry food anymore! I simply combined blitzed lean pork crackling with nutritional yeast flakes (<-my new favourite ingredient) and fried as normal. Absolutely incredible flavours and perfect to have on the side of your bunless burger. Leaner crackling is preferred for this recipe, so I used Mr Porky’s Crispy Pork Strips – which I have seen available at Tesco and Sainsbury’s here in the UK.
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Carbs 5.5g (6%); Fat 31g (76.6%); Protein 16g (17.5%)
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Keto Onion Rings
Delicious onion rings coated in coconut flour, then egg and covered in a blitzed lean pork scratchings + nutritional yeast flakes mixture, before deep-frying to perfection. Recipe makes enough for 4 people to share as a snack or side dish. Comes in at 5.5g carbs per serving.
Using the leanest pork scratchings you can find, (for my UK readers, see the headnote for my preferred scratchings for in this recipe) blitz the scratchings in a mini food processor, then tip out into a wide-bottomed bowl. Stir in the nutritional yeast flakes until well combined.
With the coconut flour in one bowl and the beaten egg in a second bowl, position the bowl with the crackling mixture third in line.
Half fill a deep pan with oil and heat on high. When the oil is ready, dip a few onion rings in the coconut flour, then dip into the beaten egg. Once the excess egg has dripped off, roll the onion rings into the pork crumb mixture.
Fry the rings in the hot oil for 2-3 minutes, then remove using a slotted spoon and place on a tray lined with kitchen paper to drain the excess grease. (It’s best to work in batches to avoid over-crowding the pan of oil.)
Season with Pink Himalayan Salt and pepper immediately. Continue until all the onion rings have been cooked.
Serve garnished with chopped parsley if you are feeling fancy.
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Coconut oil or lard make good options for deep-frying. Peanut oil can also be used as a more cost-effective option.
Macro Details per serving
Nutritional Information per serving
Calories 363Kcal / 1519kJ
of which saturates 6.7g
Carbohydrates 5.5g (for my US readers, these are what you refer to as net carbs. See below*)
of which sugars 3.7g
*Note for US readers: The recipes on this site show the carbohydrates which should be counted on keto (in this case: it's 5.5g). Here in the UK, our nutritional breakdown information displays a carbohydrate count that has already had the dietary fibre subtracted (and displayed separately) - and it’s indicated this way throughout the site. In short, you need not subtract anything further.
The nutritional analysis, macro and allergen breakdown of the recipes on this site are done using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The author, Monya Kilian Palmer is trained in using this superior software in order to provide you accurate data.