Lord of the Onion Rings - PCOS-Friendly Recipe
This Lord of the Onion Rings is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 large onion
- 1/2 cup high-fiber bran cereal twigs (recommended: Fiber One Original)
- 1/4 teaspoon garlic powder, or more to taste
- 1/8 teaspoon onion powder, or more to taste
- 1/8 teaspoon salt, or more to taste
- Black pepper, to taste
- 1/2 cup fat-free liquid egg substitute*
- Mustard, as dip, optional (recommended: Vivi's Original Sauce Classic Carnival Mustard)
- *Cook's Note: You'll only need about 1/4 cup egg substitute to coat your rings, but using 1/2 cup makes it soooo much easier.
Instructions
- Preheat the oven to 375 degrees F.
- Slice the ends off the onion and remove its outer layer. Cut onion into 1/2-inch-wide slices, and separate into rings. Set aside.
- Using a blender or food processor, grind cereal to a breadcrumb-like consistency. Season the crumbs with spices and transfer to a plate or bowl.
- Fill a small bowl with egg substitute. Prepare a baking sheet (or 2) by spraying with nonstick spray. Set aside.
- One at a time, dunk each ring in egg substitute, give it a shake to remove any excess, and then coat it in the seasoned crumbs. Evenly place rings on the baking sheet(s).
- Cook's Note: Use tongs or a fork to dip the rings into the egg substitute and cereal crumbs. It'll keep your fingers from getting eggy and crumb-covered. Don't pierce the rings with the fork; just balance them on it.
- Bake in the oven until the outsides are crispy and insides are soft, 20 to 25 minutes, carefully flipping rings over about halfway through. Serve with mustard, if using. Enjoy!
- PER SERVING (entire recipe): 155 calories, 1g fat, 515mg sodium, 41g carbs, 16g fiber, 7g sugars, 9g protein
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Frequently Asked Questions
Yes, this Lord of the Onion Rings recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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