Crispy • Savory • Comforting • Protein-Boosted
Inspired by traditional Pennsylvania Dutch–style onion fritters.
🔢 Nutrition (Per fritter – makes 10–12)
- Calories: ~140
- Protein: 9–12g
- Carbs: 10g
- Fat: 7g
(Depends on oil absorption and protein powder used.)
🛒 Ingredients
🧅 Fritter Base
- 2 medium sweet onions, thinly sliced
- ¾ cup white whole wheat flour
- ¼ cup unflavored whey isolate (or pea protein)
- ½ cup plain Greek yogurt (0–2%)
- 2 large eggs
- ½ tsp baking powder
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp garlic powder
- 2–4 tbsp milk (as needed for consistency)
🥄 For Cooking
- 2–3 tbsp avocado oil or light olive oil (for pan frying)
👩🍳 Instructions
1️⃣ Prep the Onions
Thinly slice onions.
Sprinkle lightly with salt and let sit 10 minutes to soften slightly.
Pat gently with paper towel (this prevents soggy fritters).
2️⃣ Make the Batter
In a bowl, whisk:
- Flour
- Protein powder
- Baking powder
- Salt & seasonings
In another bowl, mix:
- Greek yogurt
- Eggs
Combine wet and dry ingredients.
Add milk 1 tbsp at a time until batter is thick but scoopable.
Fold in sliced onions until fully coated.
3️⃣ Fry to Golden Perfection
Heat oil in skillet over medium heat.
Scoop about ¼ cup mixture per fritter into pan.
Flatten slightly.
Cook 3–4 minutes per side until:
- Deep golden brown
- Crispy edges
- Cooked through
Transfer to paper towel–lined plate.
🔥 Make Them Extra Crispy
- Use cast iron skillet
- Don’t overcrowd the pan
- Let them sit undisturbed before flipping
- Add 1 tbsp grated parmesan to batter for crisp texture
💪 Boost Protein Even More (12–15g each)
- Add ¼ cup blended cottage cheese to batter
- Replace 2 tbsp flour with extra protein powder
- Serve with high-protein Greek yogurt dip
🥣 High-Protein Dip (Optional but Incredible)
Mix:
- ½ cup Greek yogurt
- 1 tsp Dijon mustard
- Pinch salt
- Splash apple cider vinegar
Creamy, tangy, and perfect with crispy fritters.
🏡 Why They’re Called “Amish”
These rustic fritters are commonly associated with traditional cooking from Amish communities in places like Pennsylvania Dutch Country, where simple pantry ingredients turn into hearty comfort food.
If you’d like, I can also give you:
- 🧀 A cheesy Amish diner-style version
- 🌶 A spicy jalapeño twist
- 🥓 A bacon-onion protein version
- 🥗 A low-carb keto fritter version
