STREAMING NOW: Tia Mowry At Home

4 Points Plus - Hg's Cowgirl Onion Rings

Want more from Genius Kitchen?

Watch on your Apple TV, Roku, or Fire TV and your iOS, Fire, or Android device.

Learn More
“From Hungry Girl newsletter. Per Serving (about 12 rings, 1/2 of recipe): 148 cal, 3g fat, 34 carb, 8.5 fiber, 5g protein”

Ingredients Nutrition

  • 1 large onion
  • 12 cup fiber one original all-bran cereal
  • 1 ounce about 19 barbeque chips (or another brand of light BBQ-flavored chips)
  • 1 teaspoon dried onion flakes
  • 1 teaspoon dry ranch dip or 1 teaspoon salad dressing mix
  • 12 cup fat-free liquid egg substitute (like Egg Beaters Original)
  • 1 tablespoon barbecue sauce


  1. Preheat oven to 375 degrees.
  2. Prepare 2 baking sheets (or 1 extra-large sheet) by spraying with nonstick spray; set aside.
  3. Slice the ends off the onion and remove its outer layer.
  4. Cut onion into 1/2-inch-wide slices, and separate into about 24 rings. Set aside.
  5. Place cereal, chips, dried minced onion, and ranch mix in a blender or food processor.
  6. Grind contents to a breadcrumb-like consistency.
  7. Transfer crumbs to a plate and set aside.
  8. Combine egg substitute with BBQ sauce in a small bowl and mix well.
  9. One at a time, dunk each ring in egg mixture, give it a shake to remove any excess, and then coat it in the crumb mixture.
  10. Evenly place rings on the baking sheet(s).
  11. Bake in the oven until crispy on the outside and soft on the inside, 20 - 25 minutes, carefully flipping rings over about halfway through.

Watch more

Join the Conversation

  • all
  • reviews
  • tweaks
  • q & a