NUTRITION

SERVINGS

INGREDIENTS

1 large sweet onion

0.25 cup whole wheat flour

0.5 scoop unflavored whey protein isolate

0.25 cup light beer

2 large egg whites

0.5 tsp garlic powder

0.5 tsp smoked paprika

0.25 tsp sea salt

0.25 tsp black pepper

0.75 cup nonfat Greek yogurt

1 tbsp lemon juice

1 tsp hot sauce

PREPARATION

• 1

  Slice the sweet onion into thick rings and separate them carefully.

• 2

  In a medium bowl, whisk together the whole wheat flour, unflavored whey protein, garlic powder, smoked paprika, sea salt, and black pepper.

• 3

  In a separate bowl, lightly beat the egg whites until frothy, then slowly stir in the light beer.

• 4

  Gradually whisk the wet egg and beer mixture into the dry ingredients until a smooth, thick batter forms.

• 5

  Dip each onion ring into the batter, ensuring it is fully and evenly coated.

• 6

  Place the coated rings in a single layer in an air fryer basket, working in batches if necessary to avoid overcrowding.

• 7

  Air fry at 375°F for 10-12 minutes, flipping the rings halfway through, until the coating is golden brown and crispy.

• 8

  While the onion rings cook, whisk together the nonfat Greek yogurt, lemon juice, and hot sauce in a small bowl to create the dipping sauce.

• 9

  Serve the hot onion rings immediately with the chilled yogurt sauce on the side.