Lord of the Onion Rings

Lord of the Onion Rings

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 183.3
  • Total Fat: 1.3 g
  • Cholesterol: 1.3 mg
  • Sodium: 642.4 mg
  • Total Carbs: 40.2 g
  • Dietary Fiber: 16.9 g
  • Protein: 16.0 g

View full nutritional breakdown of Lord of the Onion Rings calories by ingredient
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PER SERVING (entire recipe): 155 calories, 1g fat, 515mg sodium, 41g carbs, 16g fiber, 7g sugars, 9g protein -- POINTSŪ value 2* PER SERVING (entire recipe): 155 calories, 1g fat, 515mg sodium, 41g carbs, 16g fiber, 7g sugars, 9g protein -- POINTSŪ value 2*
Number of Servings: 1


    * Onions, raw, 1 large
    * Fiber One Bran Cereal, 1/2 cup, 1 serving
    * Egg substitute, liquid (Egg Beaters), .5 cup
    * Garlic powder, .5 tsp, or more to taste
    * *Onion powder,1/8 tsp, or more to taste
    * Salt, 1/8 tsp, or more to taste
    * Pepper, black, to taste


Preheat oven to 375 degrees.

Slice the ends off the onion and remove its outer layer. Cut onion into 1/2-inch-wide slices, and separate into rings. Set aside.

Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Season the crumbs with spices and transfer to a plate.

Fill a small bowl with egg substitute. Prepare a baking sheet (or two, if you have a lot of rings) by spraying with nonstick spray. Set aside.

Pop-Up Tip! For this next step, try using tongs or a fork to dip the rings into the egg substitute and cereal crumbs -- it'll keep your fingers from getting eggy & crumb-covered. (Don't pierce the rings with the fork; just balance them on it.)

One at a time, dunk each ring in egg substitute, give it a shake to remove any excess, and then coat it in the seasoned crumbs. Evenly place rings on the baking sheet(s).

Bake in the oven for 20 - 25 minutes, carefully flipping rings over about halfway through. Enjoy!


Number of Servings: 1

Recipe submitted by SparkPeople user WILDFLOWERR_.

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Member Ratings For This Recipe

  • Incredible!
    3 of 3 people found this review helpful
    Are you kidding, all these onion rings for THAT many Calories, everyone NEEDS to try this recipe...the same fiber one coating can be used in place of any fried food, try it on chicken, shrimp etc...and just switch whatever spices you want to add! OMG SO GREAT! AND YOU GET A HEALTHY DOSE OF FIBER! - 5/9/10

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  • Trying this recipe out. I didn't have bran flakes. I had bread crumbs instead. I'm sure it'll be delicious! - 12/30/12

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  • Fantastic! - 7/5/12

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  • I love these! If you love onion rings you have got to try these. - 3/28/12

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  • Thanks for posting this so that it is easy to add to the tracker. I like getting fiber from this recipe. - 11/12/11

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