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1 serving
Prep Time:
10 mins
Cook Time:
20 mins
Meal Types:
Side Dishes
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Crunchy Onion Rings

Healthy, delicious onion rings.



  1. Pre-heat oven to 375° F (190° C).
  2. One by one, coat each ring in egg and then crumbs (give each ring a shake after the egg bath).
  3. Cut edges off onion, and remove outer layer. Cut onion into 1/2 inch wide slices, and separate into rings.
  4. Next, fill a small bowl (just large enough for onion rings to fit in) with egg beaters.
  5. Using a blender or food processor, grind cereal to a breadcrumb-like consistency. Pour crumbs onto a small dish.
  6. Place on an oven-safe baking dish sprayed with non-stick spray.
  7. Cook for 20-25 minutes, flipping rings over about halfway through.
  8. Note: based on recipe from
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sounds good! i love onion rings! but im english, and i dont really know what 'fibre one' cereal is... is it bran? also, do you use the egg yolk and the egg white?
22 Jan 10 by member: averagegirluk
Yes its like bran cereal.....n u would use egg beaters original, which is both....This sounds so good
25 Jan 10 by member: tylinmarie
I made those a couple weeks ago, and I'm definitely going to make them again. I might even use the idea of Fiber 1 breadcrumbs for chicken nuggets. I ate my onion rings with a bit of dijon and I enjoyed a nice beer with them. It was a glorious dinner!
07 Apr 10 by member: MimiMuffin
These were great, but the amount of bran cereal this calls for only covered about 1/4 of my onion. Don't think I could have eaten more than that though.
11 Apr 10 by member: MEJ
sounds interesting. and super healthy. gona give this a shot later today :)
15 May 10 by member: Susie-Q
They were alright I want to maybe practice a bit more to perfect it. It was my first time. :-)
26 May 10 by member: Davonne
This topping WILL NOT STCK very well to the rings. Not very good it is certainly not worth the calories!
20 Aug 10 by member: norvet1
ok for low cal value, cereal makes rings too sweet for me. Next time will try corn flake crumbs
03 Feb 11 by member: traybeme
Sounds good! I am wondering if it would be good if you coat the onion rings in EVOO, dunk them in the cereal then fry them on a skillet? What do you think? Just trying to save a little time!
08 Feb 11 by member: hellomandy
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Nutrition summary:

There are 153 calories in 1 serving of Crunchy Onion Rings.
Calorie break-down: 5% fat, 78% carbs, 17% protein.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories from Fat 10
Calories 153
% Daily Values*
Total Fat 1.12g 2%
  Saturated Fat 0.039g 0%
  Polyunsaturated Fat 0.093g  
  Monounsaturated Fat 0.034g  
Cholesterol 0mg 0%
Sodium 224mg 9%
Potassium 411mg  
Total Carbohydrate 41.16g 14%
  Dietary Fiber 16.1g 64%
  Sugars 6.42g  
Protein 9.38g  
Vitamin A 15% Vitamin C 26%
Calcium 15% Iron 33%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
of RDI*
(153 calories)
8% of RDI
Calorie Breakdown:
Carbohydrate (78%)
Fat (5%)
Protein (17%)
Carbohydrates, 41.16g (78%) Fat, 1.12g (5%) Protein, 9.38g (17%)
* Based on a RDI of 2000 calories