The Sizzle and the crunch onion rings

Name: The Sizzle and the crunch onion rings
Cuisine: American
Ingredients: The Rings: 2 large Vidalia or Yellow onions (sliced into thick 1/2-inch rounds).; The Sizzle Factor: Avocado oil spray (high smoke point for that perfect sear).; 1 cup Superfine Almond Flour (the high-protein "crunch" engine).; 1 tsp Garlic powder.; 1 tsp Smoked paprika (for that deep "fried" color).; 1/2 tsp Sea salt & cracked black pepper.; The Binder: 3 Egg whites (whisked until frothy).

8 steps

Updated at: Thu, 29 Jan 2026 02:25:28 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories200.3 kcal (10%)

Total Fat14.1 g (20%)

Carbs12.4 g (5%)

Sugars4.2 g (5%)

Protein8.2 g (16%)

Sodium221.6 mg (11%)

Fiber4.9 g (17%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

2Vidalia onions

large, or Yellow, sliced into thick 1/2-inch rounds

Avocado oil spray

high smoke point for that perfect sear

1 cupAlmond Flour

Superfine, the high-protein "crunch" engine

1 tspGarlic powder

1 tspSmoked paprika

for that deep "fried" color

½ tspSea salt

cracked black pepper

3Egg whites

whisked until frothy

Instructions

Step 1

The Cold Prep: Soak your sliced onion rings in a bowl of ice water for 10 minutes. This removes the "bite" and helps the coating stick. Dry them completely with paper towels afterward—moisture is the enemy of the crunch!

Step 2

The Dredge: Set up two bowls.

Step 3

Bowl A: The frothy egg whites.

Step 4

Bowl B: The almond flour mixed with all the spices.

Step 5

The Coating: Dip a ring into the egg whites, let the excess drip off, then drop it into the almond flour. Press the flour into the onion to ensure a thick coat.

Step 6

The Sizzle: Preheat your air fryer to 190°C (375°F). Lightly spray the basket with avocado oil.

Step 7

The Cook: Place the rings in a single layer. Give them one more quick spray of avocado oil on top—this is what activates the "Sizzle."

Step 8

The Finish: Air fry for 10–12 minutes, flipping halfway through, until they are deep golden brown and audibly crispy.