There are a lot of recipes for baked onion rings, but most are still quite unhealthy due to the “breading” component. The best ones I have come across actually use almond meal. We like pumpkin instead as it is both gluten and nut-free, and also a good protein source.
Makes about 3 servings
Base Ingredients
• 1 large onion, cut into thick slices
• 1/2 cup organic pumpkin seed meal (just raw pumpkin seeds ground up in the mini-chop pro)
• 1 tsp. piripiri or cayenne (less if you don’t like kick)
• 2 tsp. dried minced shallots
• 1/4 tsp. sea salt
• 1 tsp. dried parsley or oregano
• 2 Tbsp. grated Parmesan cheese
• 1 organic Meyer lemon (if in season) juiced
• 1/2 cup liquid egg whites
• Olive oil spray
Equipment: 2 shallow dishes, 2 medium bowls, mini-prep plus, mandolin or sharp knife to cut onions in uniform circles, cookie sheet, parchment paper.
Directions
30 minutes to one hour prior – cut up the onion in uniform circles and soak them in the juice of the lemon. This removes any bitterness and adds a light sweetness.
Preheat oven to 400 degrees F.
Whip all the dry ingredients in the mini-prep plus for a few seconds.
Add all these dry ingredients into one of the shallow dishes. Then transfer half into the other shallow dish.*
In another medium bowl, pour in egg whites.
Place onion rings in egg white, then dip in dry mixture. Place on cookie sheet. Spray them with olive oil spray, then place in the oven.
Bake for approximately 10 minutes on each side.
*Splitting up the dry mix allows you to use more of it – as the moisture from the egg white will cause waste.
Should make approx. 1 and a half cookie sheets full of onion rings.
Serve warm – you probably will eat them straight off the cookie sheet!
