👩🍳 Instructions
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1
Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper or a silicone baking mat and lightly spray with cooking oil.
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2
Peel and slice the onion into 1/4-inch thick rings. Carefully separate the rings.
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3
Optional: To mellow the onion flavor, blanch the rings in boiling water for 30-60 seconds, then immediately transfer to an ice bath. Pat completely dry.
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4
In a shallow bowl, lightly whisk the egg whites until slightly frothy.
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5
In another shallow dish, combine the grated Parmesan cheese, garlic powder, smoked paprika, cayenne pepper (if using), salt, and black pepper. Stir well.
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6
Dip each onion ring into the whisked egg whites, letting excess drip off. Then, transfer to the Parmesan mixture, pressing gently to coat completely and evenly.
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7
Place the coated onion rings in a single layer on the prepared baking sheet, ensuring they do not touch.
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8
Bake for 15-20 minutes, or until golden brown and crispy. Flip halfway through baking for even browning. Watch carefully as Parmesan can burn quickly.
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9
Serve immediately with your favorite keto-friendly dipping sauce.
💡 Notes
These onion rings are best enjoyed fresh out of the oven for maximum crispiness. For meal prep, you can slice and blanch the onion ahead of time, storing it in the fridge. Do not coat the rings until you are ready to bake them. For an extra kick, a dash of hot sauce in the egg whites can add another layer of flavor.
🥗 Nutrition (per serving)
Calories
180 kcal
Protein
12g
Total Fat
10g
Saturated Fat
6g
Carbs
8g
Fiber
2g
Sugar
4g
Sodium
420mg
Cholesterol
30mg
