| Level: | Easy |
| Total: | 45 min |
| Active: | 20 min |
| Yield: | 1 serving |
Ingredients
- 1 large onion
- 1/2 cup high-fiber bran cereal twigs (recommended: Fiber One Original)
- 1/4 teaspoon garlic powder, or more to taste
- 1/8 teaspoon salt, or more to taste
- Black pepper, to taste
- 1/2 cup fat-free liquid egg substitute*
- Mustard, as dip, optional (recommended: Vivi’s Original Sauce Classic Carnival Mustard)
Instructions
- Preheat the oven to 375 degrees F.
- 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 cereal to a breadcrumb-like consistency. Season the crumbs with spices and transfer to a plate or bowl.
- Fill a small bowl with egg substitute. Prepare a baking sheet (or 2) by spraying with nonstick spray. Set aside.
- 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 until the outsides are crispy and insides are soft, 20 to 25 minutes, carefully flipping rings over about halfway through. Serve with mustard, if using. Enjoy!
Nutrition Facts
| Calories | 155 |
| Total Fat | 1 grams |
| Sodium | 515 milligrams |
| Carbohydrates | 41 grams |
| Dietary Fiber | 16 grams |
| Protein | 9 grams |
| Sugar | 7 grams |
Reviews
Our family absolutely LOVES these onion rings! They are always on the menu come turkey burger night. They fit perfectly with our lifestyle… The bran cereal really adds a hardiness and crunch that you just can’t get with regular bread crumb or even panko. I did add a bit of cayenne to the garlic and onion powder seasonings. Overall, it’s a top notch recipe!
I eat Fiber One cereal every day so had it on hand. This recipe appealed to me, but was disappointing. Rings were nice and crunchy and if dipped in mustard, the taste of the cereal was hardly noticeable, but if eating plain, the taste of the cereal is overpowering. I won’t be making these again.
These totally Rock! (words of the hubby who hates anything healthy shhhhh I made these for him looking for a way to swap out some of his favorites due to some health issues (from being a hungry man lol
Wow, this tasted bad. I’m a rank amateur chef but there’s no getting around the fact that Fiber One cereal with onion powder and garlic powder tastes like… breakfast cereal with onion powder and garlic powder in it.
I should have selected larger onions at the market so even if I struggled to get past the odd breading taste, the “sweet” onions that I bought had a very “green” taste to them. I may experiment with regular breadcrumbs and better onions. It’s very appealing as an objective to have onion rings but these are truly “diet” onion rings – you won’t eat too many!
I love onion rings they are my diets achilles heel and this recipe is AWESOME!!!!!! Taste is great and is a healthy way to have my favorite snack
I thought these were great. You really need to season the Fiber One and process it very fine. Also, I put a teaspoon of eevo in egg substitute. The coating adheres better this way. Don’t look for the greasy taste of heavy onion rings. If you want crunch and a sweet onion taste, this one works!
delish!! I put extra garlic and onion powder and it was soooo good. Can’t belive these are almost fat free. I find pressing the coating onto the rings helps is stick really well.
Just so-so for me. I could tase the cereal even though I seasoned well. Won’t make these again. Hubby almost spit his out. I am all for healthy alternatives and will usually give anything the benefit of the doubt to save calories but he wants it to taste awesome and this one didn’t. 🙁
These onion rings tasted great. This is slightly embarassing, but I am going to say it anyway –> They gave me the worst smelliest gas of my entire life. Last night my boyfriend had to actually go out in the garage because it was that bad. Fiber cereal + onions is definitely a good taste combination, but not a gastric one. Proceed with caution.
Wow! I was a bit skeptical about using crushed Fiber One cereal for the breading but it was great. A total surprise. Made the onion rings really crunchy.
I had some problems with the dredging process. I used a large sweet vidalia onion and ran out of crumbs halfway through so had to grind up another half cup. I also had trouble getting the onion rings nice and coated with crumbs.
In terms of flavor, I thought it was pretty descent. Ive definitely had tastier breading on onion rings before, using cornmeal and other ingredients. But given the calorie bargain of these baked onion rings, this recipe is a winner!