Fructose Free Crispy Leek Rings
Most onion-family vegetables are off the table when you're avoiding fructose, but the dark green tops of leeks are one of the rare exceptions — they're low in fermentable sugars and totally worth celebrating. These crispy rings deliver everything you want from a fried snack: a shatteringly crunchy coating, a tender bite inside, and just enough heat from smoked paprika and optional cayenne to keep things interesting. The batter comes together with lactose-free milk, a squeeze of lemon juice, and a single egg, while white rice flour and gluten-free breadcrumbs build a coating that fries up genuinely golden and stays crisp. Letting the coated rings rest on a wire rack before they hit the oil is a small step that makes a big difference — the coating sets and clings instead of sliding off in the pan. A shallow fry in neutral oil keeps things approachable without any special equipment, and the whole process moves quickly once you're set up. Finish with a pinch of flaky sea salt and a squeeze of lemon, and you've got a snack or side dish that feels indulgent without any of the ingredient compromises that usually come with the territory.
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Learn more →Ingredients
4 servings
For the leek rings
- 3 large leeks, dark green tops only, cut into ½-inch rings
For the batter
- 1 cup lactose-free whole milk
- 1 tbsp fresh lemon juice
- 1 large egg
- ½ tsp fine salt
- ¼ tsp black pepper
For the coating
- 1 cup gluten free breadcrumbs
- ½ cup white rice flour
- 1 tsp smoked paprika
- ½ tsp fine salt
- ¼ tsp cayenne pepper (optional)
For frying
- ½ cup neutral oil (such as canola or sunflower oil), for frying
For serving
- flaky sea salt, for serving (optional)
- lemon wedges, for serving (optional)
Instructions
- 1
Trim the leeks, discarding the root ends and all white and light-green portions — use only the dark green tops. Slice the dark green tops crosswise into 1/2-inch rings and separate the layers into individual rings. Rinse the rings thoroughly in a colander under cold water, then spread on a clean kitchen towel and pat completely dry.
- 2
Stir together the lactose-free milk and lemon juice in a shallow bowl and let stand for 5 minutes until slightly thickened. Whisk in the egg, 1/2 tsp salt, and black pepper until smooth.
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