Hungry Girl’s Lord of the Onion Rings

Yield: 1 servings
Calories: 155
Theme: New
Rating:  This recipe has not been rated

Lisa Lillien's "faux frying" will reduce your favorite foods' calorie count by half, and the fat content by so much more! You'll feel like you're eating something decadent and even like you are treating yourself to delicious fried foods, but you're actually being healthy - and baking instead of frying makes cleanup so much easier! To start with a simple savory snack and fit a superfood into your diet while you're at it, give these onion rings a try.


  • 1 large onion
  • 1/2 cup natural bran/high-fiber cereal
  • 1/4 tsp garlic powder, or more to taste
  • 1/8 tsp onion powder, or more to taste
  • 1/8 tsp salt, or more to taste
  • pinch black pepper, or more to taste
  • 1/2 cup egg whites (about 4 large eggs' worth)


1. Preheat oven to 375°F. Spray 2 baking sheets with nonstick spray.


2. Slice off onion's ends and remove outer layer. Cut into 1/2-inch-wide slices and separate into rings.


3. In a blender or food processor, grind cereal into crumbs. Transfer to a wide bowl, and mix in seasonings.


4. Place egg whites into another wide bowl. One at a time, dunk rings in the egg whites, shake to remove excess, and coat with crumbs. Evenly lay rings on the baking sheets.


5. Bake for 10 minutes.


6. Flip rings. Bake until outsides are crispy and insides are soft, about 10-15 minutes.


Note: One large onion should yield about 30 rings. If you have more (or fewer) rings, just continue coating until you run out of rings, egg whites, or crumbs.

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This recipe was recently featured in Oz Investigates: Instant Foods: From Coffee to Oatmeal to Rice: Can Speedy Be Healthy?.

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