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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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The onion rings had a great flavor and I will fix them again, but mine didn't look nearly as pretty as the posted photo.
27 Jul 15 by member: Scalewatcher3
I did a couple things differently. I used all-bran cereal and added cayenne, salt and oregano. I then sprayed the breaded rings with EVOO cooking spray. The flavor was alright but the breading doesn't stick very well so in turn, they don't become the crispy delights you'd expect from onion rings. I don't think i'll be making these again :(
23 Jan 14 by member: sarahsailboat
The texture of the onion ring was really good, however it had absolutely no taste to it, so made it hard to enjoy. I think next time I am going to find some spices to add to the cereal coating? Any suggestions?
22 Jan 12 by member: jaimestrom
This is a great recipe becuase I love onions! It worked our great except the Fibre 1 got clumpy and it was frustrating to cover the onions. Also, wondering what they count a serving as, a whole onion?
05 Nov 11 by member: Anna32D
I LOVE onion rings!just not the calories. These are a great option 5 STARS!!!!!!!!!
19 Aug 11 by member: Juliette1110
I love onion rings! Looks delicious. It's now 4 WW points under the new Points Plus System.
16 May 11 by member: KristenMichelle
they are very good and crunchy, I spiced them up with a bit chilli powder
03 Apr 11 by member: Hotbun
If you do not remove that thin membrane inbetween the individual rings, then almost nothing would stick. This recipe would make a mountain of onion rings!!! Wow
16 Mar 11 by member: bonrat
kinda dry -- i made a dip for them - - equal parts of spicy brown mustard, yellow mustard and low fat spicy Italian - - not too bad - - dont know that i will do these again though
13 Feb 11 by member: mskimmy21
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, 18% 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%
of RDI*
(153 calories)
8% of RDI
Calorie Breakdown:
Carbohydrate (77%)
Fat (5%)
Protein (18%)
* Based on a RDI of 2000 calories