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High-fibre onion rings

Posted: May 28, 2013


High-fibre onion rings

Onion rings are typically thought of as “junk food” - and they are when coated in a white-flour batter and deep fried in oil. Well, here’s a great Hungry Girl recipe that BMI client Cheryl H. shared with me last week for healthy, crispy and delicious onion rings! And make no mistake – they are indeed healthy with 16g (about half your daily requirement) of fibre and 10g of protein per serving.

How you season them is up to you. Garlic seasoning works well, according to Cheryl. We used a roasted red pepper flavouring that we found worked quite nicely. 


1 large onion (approx. 50 calories)

¼ cup (63g) egg whites (30 calories)

½ cup (30g) Fibre One cereal (90 calories)


1. Preheat oven to 375 degrees.
2. Cut edges off onion and remove outer layer.
3. Cut onion into ½ inch wide slices and separate into rings.
4. Break and beat eggs in a small bowl just large enough for onion rings to fit into.
5. Use a blender or food processor to grind cereal to a breadcrumb-like consistency.
6. Pour crumbs into a small bowl.
7. One by one, coat each ring in egg and then crumbs (shake off excess egg after egg bath).
8. Place each ring on an oven-safe baking dish coated with non-stick spray or a piece of parchment paper.
9. Cook for 20-25 minutes, flipping about halfway.

Yield: about 15 rings.

Nutritional Information (for entire recipe)

170 calories

10g protein

208mg sodium

20g carbohydrates

16g fibre

Mark McGill, RD