Baked Onion Rings

Onion rings and French Fries are among the first foods to go when someone vows to eat healthier.  With a little creativity and a different mindset, however, these two naughty foods become quite nice.  Give some oven-baking a try and delight the family with this healthy take on onion rings.  Serve with a side of grilled chicken and some broccoli and your dinner is perfectly balanced.  This side dish is also gluten-free.

Baked Onion Rings
Baked Onion Rings


1/3 cup liquid egg whites

1/2 teaspoon garlic powder

pinch salt

2 medium yellow onions, sliced into rings

1/2 cup almond meal

1 tablespoon ground flax seeds

1/2 cup rice chex cereal

1/4 teaspoon garlic powder

Cooking spray


Preheat oven to 400 degrees.

1. Mix egg white with garlic powder and salt.

2. Grind almond meal, chex cereal, flax and 1/4 teaspoon garlic powder together to make a fine powder.  Place on a shallow dish.

3. Dip each ring quickly into the egg and then into the coating mixture.

4. Lay rings onto a sprayed cookie sheet.  Spray the tops with olive oil spray or coconut oil spray.

5. Bake for 15-17  minutes or until the onions are cooked through and the coating is crispy.

Serves 4

Calories: 154.  Protein: 7; Carbs: 13; Fat: 8

Golden Rings
Golden Rings


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