Lord of the Onion Rings Pile

Lisa Lillien, B.A.’87

Lord of the Onion Rings

Prep: 20 minutes ~ Cooking: 25 minutes


  • 1 large onion
  • 1/2 cup Fiber One Original bran cereal
  • 1/4 tsp. garlic powder, or more to taste
  • 1/8 tsp. onion powder, or more to taste
  • 1/8 tsp. salt, or more to taste
  • black pepper, to taste
  • 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
    [HG FYI: You’ll only need about 1/4 cup, but using 1/2 cup
    makes it soooo much easier.]
  • Optional dip: Vivi’s Original Sauce Classic Carnival Mustard


  • Preheat oven to 375°.
  • Slice the ends off the onion and remove its outer layer.
  • Cut onion into half-inch-wide slices and separate into rings. Set aside.
  • Using a blender or food processor, grind cereal to a breadcrumb-like consistency.
    Season crumbs with the spices and transfer to a plate or bowl. Set aside.
  • Pour egg substitute into a small bowl. Prepare a baking sheet (or two) with non-stick spray. Set aside.
  • Using tongs or a fork, dip the onion rings into the egg substitute, shaking each one lightly to remove the excess.
  • Coat each ring with the seasoned crumbs. Evenly place rings on the baking sheet(s).
  • Bake until each ring is crispy outside and soft inside, about 20-25 minutes, carefully flipping rings midway through.
  • Serve with mustard, if desired. Enjoy!

Makes one serving. Calories: 155
1g fat; 515mg sodium; 41g carbs; 16g fiber; 7g sugars; 9g protein; PointsPlus® value: 4