Healthy Onion Rings Recipe

Looking for an easy healthy onion rings recipe? Learn how to make healthy onion rings using healthy ingredients.


Submitted by cherylmiddlebrook

Makes 4 servings



this recipe makes about 15 to 20 rings Crispy, flavourful, and good-for-you, these onion rings make a great snack or addition to any meal. I could also see a big batch of these being made for a party served with a homemade dip. To make these gluten-free, use gluten-free bread crumbs and gluten-free flour (and of course, double check the rest of your ingredients).

Recipe Ingredients for healthy onion rings

1 large Onions
0.67 cup Flour, All Purpose
6 oz Vegetable Broth
1 oz Cornstarch
1/2 cup Cornmeal, Degermed, Enriched, Yellow
1 cup Bread Crumbs, Dry, Grated, Plain
1 tsp Yeast
3/4 tsp Salt, Table
1 tsp Garlic Powder
1 tsp, ground Basil, Dried
0.33 tablespoon Oregano

Recipe Directions for healthy onion rings

  1. Preheat oven to 425F and line a large baking sheet with parchment paper or spray with cooking oil. Slice onion into rings, 3/4 inch in width (larger than shown in pictures as I made mine too thin), and reserve about 15 to 22 or so, wrapping up the leftovers for another use.

  2. In a shallow dish, whisk together the batter ingredients (flour, broth, cornstarch).

  3. In another shallow dish, whisk together the coating ingredients (cornmeal, breadcrumbs, nutritional yeast, salt, sesame seeds, garlic powder, and herbs).

  4. With a fork, dip an onion ring into the batter, coating all sides. Now transfer it to the coating mixture and toss it around a bit. Use a clean & dry hand to scoop up coating and sprinkle it all over the ring. If at any time your hands get sticky or coated, simply rinse and dry before starting again. Place onion rings on prepared baking sheets and repeat for the rest. Don't worry if things get messy or they don't coat perfectly? Just consider them rustic and call it a day! You will have coating leftover that isn't used up.

  5. Bake for about 18 minutes at 425F, flipping once after 10 minutes. You can broil them for a minute or two at the end to brown. Serve with your favourite dip or ketchup. These are best served immediately.

  6. Note: Keep in mind, you'll have coating and batter leftover that isn't used up. This is necessary because you need a good base for dipping.

  7. And if you want to add quinoa to the batter, try puffed quinoa.

Categories

Appetizers, Side Dish, Snacks

Nutrition Facts
Serving Size 154.8g
Amount Per Serving
Calories
292
Calories from Fat
16
% Daily Value*
Total Fat
1.8g
3%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
834mg
35%
Potassium
150mg
4%
Total Carbohydrates
59.1g
20%
Dietary Fiber
3.4g
14%
Sugars
4.8g
Protein
8.1g
Vitamin A 3% Vitamin C 5%
Calcium 6% Iron 19%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
B+
  Good points
  • Very low in saturated fat
  • No cholesterol
  • High in thiamin
  •   Bad points
  • High in sodium
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