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  • Writer's pictureAmanda Davis

Hungry Girl Onion Rings (AKA Lord of the Onion Rings)

Updated: Aug 11, 2020

Here’s another go-around with healthy food and counting calories.  These are from the Hungry Girl Cookbook with a couple of modifications.  Overall, they were good.  Definitely not a fast food onion ring, but Josh actually said that he thought these were better than fast food onion rings.

I’m really loving these Hungry Girl recipes.  Be on the look-out for more of them for a while.  Hungry Girl has recipes for things that we love, but in a healthier version.  We’re really looking forward to trying some of them out.

Hungry Girl Onion Rings (AKA Lord of the Onion Rings) Makes 1 serving – 153 calories per serving


  • 1 large onion

  • 1/2 cup Fiber One bran cereal (original)

  • 1/4 cup fat-free liquid egg substitute

  • Dash of salt

  • Optional: additional salt, black pepper, oregano, garlic powder, onion powder, etc.

I also used 1 tsp. reduced fat grated Parmesan cheese and 1 tsp. Hidden Valley Ranch Powder.


  • Preheat oven to 375 degrees.

  • Cut the ends off of the onion and remove the outer layer.  Cut onion into 1/2 inch wide slices, and separate into rings.

  • Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency.  Pour Fiber One “breadcrumbs” into a small dish and mix in salt and any optional spices you like.

  • Next, fill a small bowl with egg substitute.  Coat onion rings one by one with egg substitute and then dip and cover in the Fiber One breadcrumbs. 

  • Place coated onion rings on a lightly greased cookie sheet and bake for 20-25 minutes, flipping half-way through baking. 

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