(Low-Carb, 18g Protein Per Serving)
Crispy, cheesy, and totally guilt-free. Perfect for fat-loss, game nights, or high-protein snack cravings.
Quick Description
These onion rings use a protein-boosted cheese coating instead of traditional flour breadcrumbs. They’re baked or air-fried for maximum crunch and minimal carbs.
No deep frying.
No refined flour.
Big crunch, high protein.
Servings & Timing
- Servings: 2
- Prep Time: 10 minutes
- Cook Time: 12–15 minutes
- Total Time: 25 minutes
Serving Size: Half the batchIngredients
Main
- 1 large sweet onion (cut into thick rings)
- 1 cup shredded mozzarella (low-moisture)
- ½ cup grated parmesan
- ½ cup unflavored whey protein isolate (or almond flour for softer texture)
- 1 large egg
- 2 tbsp egg whites
- ½ tsp garlic powder
- ½ tsp paprika
- ½ tsp salt
- ¼ tsp black pepper
Optional Extra Crunch
- 1 tbsp crushed pork rinds (adds crisp + keeps carbs low)
High-Protein Dip (Optional)
Salt to taste
½ cup plain Greek yogurt
1 tsp Dijon mustard
1 tsp lemon juice
Pinch garlic powder
Step-By-Step Instructions
Prep the Onion
- Slice onion into thick rings
- Separate layers
- Pat dry with paper towel (important for crispiness)
Make Protein Coating
In a bowl mix:
- Mozzarella
- Parmesan
- Whey protein powder
- Seasonings
- Optional pork rind crumbs
In another bowl whisk:
- Egg
- Egg whites
Coat the Rings
- Dip onion ring in egg mixture
- Press into cheese-protein mixture
- Coat well on all sides
Flip halfway for even crisp.
Nutrition (Per Serving)
Calories: ~280 kcal
Protein: ~18g
Carbs: ~5g net
Fat: ~18g
Low carb. High protein. Extremely satisfying.
