Healthy Onion Rings

August 25, 2011

in 5 Ingredients, Healthy "MAKEOVERS", Kid Friendly, Recipes, Sides & Salads

I love Onion Rings (I admit it!)  But most are super greasy, which is yucky and not so good on the waistline!  These are the best alternative!  They aren’t gluten free, but I’m working on a gluten-free version!

Healthy Onion Rings

Makes 4 servings

2 vidalia onions, or other sweet onion, sliced
8-10 Tbsp Italian breadcrumbs (make sure they are the Italian ones, not plain.  I used PC Italian Breadcrumbs found in Canada)
4-5 egg whites ( I used liquid egg whites from carton)
Cooking spray

Preheat oven to 400 degrees.  Spray 1-2 cooking sheets with cooking spray.  Cut onion into 1/2 inch thick slices and separate into rings.

In 1 small bowl, place egg whites, in another bowl, place Italian bread crumbs.  Dip onion into egg white, then over to the breadcrumbs.  You may need even more breadcrumbs as when they start to get wet, they don’t stick too well.  Nutritionals are based on what actually made it onto the onion.

Place battered onion rings on cookie sheets.  Spray the top of them with cooking spray.  Place in the oven for 20 minutes, flip, then bake another 10 minutes until golden & crispy!

Nutrition (per serving)
Calories: 119  Fat: 1 g  Carbs: 20 g  Fiber: 1.8 g  Sodium: 370 g Sugars: 1.5 g  Protein: 8 g

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I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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  • Nevine @Tableya

    These look really good. I love that you baked them.

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  • Nicole Wetsch

    Have to try these! My son loves onion rings.

    • Kristine Fretwell

      Awesome! Yes, they are so good! Totally kid friendly! They actually keep pretty good as leftovers in the fridge too. Not as crispy of course, but still yummy!

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