National Onion Rings Day :: Alternative Recipe

National Onion Rings Day

The American Diabetes Association recommends that you eat at least three to five servings of vegetables daily. Adding onions to your soups, stews, sandwiches, salads and casseroles boosts your vegetable intake without adding a large number or calories or carbohydrates to your diet.

  • A half cup of chopped spring onions contains 26 calories and 5.9 g of carbohydrates.
  • Storage onions, such as yellow, white or red onions, contain 16 calories and 3.7 g of carbohydrates per half cup.

Onion rings are fried and breaded which adds up to high carbohydrates and lots of fat.
Too much fat will aggravate type 2 diabetes, elevate cholesterol levels,
and increase the risk of heart disease.

Alternative Recipe :: Oven Onion Rings

oven onion rings


  • Nonstick cooking spray
  • 1/4 cup refrigerated or frozen egg product, thawed
  • 2 tablespoons buttermilk
  • 3/4 cup panko (Japanese-style bread crumbs)
  • 1/4 teaspoon Cajun seasoning, blackened seasoning, or barbecue seasoning
  • 1 large sweet onion (such as Vidalia or Walla Walla), cut into 1/4-inch-thick slices and separated into rings


Preheat oven to 450 degrees F.

Line an extra-large baking sheet with foil and lightly spray with nonstick cooking spray; set aside.

In a shallow dish, combine egg and buttermilk. In a small bowl, combine panko and Cajun seasoning.

Transfer about one-third of the panko mixture to a shallow dish.

Dip the onion rings, one at a time, in buttermilk mixture, turning to coat and allowing excess to drip off.

Dip onion rings in panko mixture, turning to coat.

Place onion rings in a single layer on the prepared baking sheet (you can place smaller onion rings inside larger ones as long as they don’t touch).

Add more of the panko mixture to the shallow dish as needed.

Bake for 12 to 15 minutes or until the onions are tender and the coating is crisp and golden.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
53 calories
58 mg sodium
10 g carb. (1 g fiber, 3 g sugars)
3 g pro.

Diabetic Exchanges

Starch (d.e): 0.5;


via Diabetic Living