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Healthy Baked Onion Rings with Miso Gravy

“You made onion rings!?” Sounds pretty daunting, doesn’t it? Well I assure you it really isn’t! This recipe for healthy baked onion rings is suuuper easy, fun and fast. A completely healthy, dare I say sophisticated way, of serving a normally greasy fast food favorite.

Yes I am talking about Onion Rings on a so called “health blog.”

Homemade Onion Rings to be exact.

In Toronto, there is a glorious vegetarian/vegan restaurant called ‘Fresh.’  I worked as a server there for a couple of years, and I am still addicted in love with each of their meals. If I could afford spending my pay checks on big bowls of vegetables (cough cough), I’d eat there every day. Expensive? Yes. Worth it? ….Yeeeeah.

healthy baked onion rings with miso gravy

While I worked there, they introduced a new item: Quinoa battered Onion Rings. Now, this was when I was – quite unknowingly – falling deeper into my eating disorder. The thought of having an onion ring was not even in the picture. I didn’t try one onion ring while working there… not ONE. Sigh. These are the things that have you look back and make you both sad, and astounded at how you once struggled and the changes you have made.

Needless to say, long after I was no longer working there and began karate-chopping down those fears, I fixed this. I tried a ‘Fresh’ onion ring. And holleeeeey sh*t. I swear the heavens opened up (sorta like my first recovery McDonalds hot fudge sundae… or piece of steak…. mmm ) I digress.

Now, these weren’t your average onion rings – these guys were battered with quinoa puffs. A “healthier” version? Perrrrrhaps. I mean they were still onion rings, deep fried and all, but sure, with added nutrient benefits. Why not.

healthy baked onion rings with miso gravy

And the miso gravy. Ooooooh the miso gravy. This was something I didn’t even think I liked while I worked there. I’m not sure why/how that changed, but once I tried that first onion ring and dipped it in the gravy, I knew I had just witnessed a pairing of perfection and glory.

healthy baked onion rings with miso gravy

Seeing how I can, in no way, afford to go and get these rings of happiness every time my craving strikes, I figured I should give a hand at making some myself.

I scavenged through a few different recipes, trying a few different strategies, and finally created something that I think, at least, did a pretty darn good job. Not exactly like the Fresh rings, but onion rings nonetheless. And THESE guys I can confidently say ARE a healthier version!

healthy baked onion rings with miso gravy

Baked, not fried. Only a couple of ingredients. Sooo inexpensive. And super high in fibre?! Whaaaa!?

And, yes, I had to recreate that beloved miso gravy. Have you ever had miso gravy?? This stuff is vegan and packed solid of vitamin B12 due to the marvelous nutritional yeast, and reap all the bacto-gut benefits of fermented miso. Win win WIN in all directions.

Not to mention, this sauce that can also be used – and highly recommended – on steamed veggies or rice bowls of any kind.

healthy baked onion rings with miso gravy

I love A&W. But these guys…. you gotta try em.


healthy baked onion rings with miso gravyHealthy Homemade Baked Onion Rings

Serves 1

  • 1/2 large spanish or sweet white onion
  • 1/2 cup all bran cereal
  • 1/4 cup puffed quinoa (optional)
  • 1/4 tsp garlic powder
  • 1/8 tsp salt
  • pinch black pepper
  • 1/2 cup liquid egg substitute

Optional additional seasonings: oregano, basic, cayenne (use your imagination!)

Slice onion into thick (approx 3/4 inch) rings

Grind bran cereal in a food processor until nice and crumbly, but not a flour. Transfer to a shallow dish and stir in quinoa puffs, if using, and all seasonings. Pour egg whites into a separate shallow dish. Submerge each onion ring into the egg white bath and then dunk into cereal mixture, moving around to coat completely. Bake on a lightly greased or parchment-lined baking sheet at 375F for 20-25 minutes until outsides are crispy and golden. Serve with miso gravy (recipe below)

Miso gravy

Makes 2 cups

  • 2 Tbsp spelt flour
  • 1/8-1/4 tsp garlic powder
  • 1/4 cup + 2 Tbsp nutritional yeast
  • 3/4 cup vegetable stock
  • 1 Tbsp sunflower oil (can substitute with canola or other mild tasting oil)
  • 1 tsp dijon mustard
  • 1 1/2 Tbsp white miso paste
  • 1/4 tsp salt

Combine flour, garlic powder, yeast and stock in a small pot over low heat. Whisk to make a thin paste. Bring to boil, turn down heat and let simmer for 1 minute. Add oil, mustard, miso and salt. Whisk until everything is combined and smooth. **Do not let mixture boil once miso is added (the heat will diminish the health benefits of miso and alter the taste)!!** If too thick, add additional water or stock. 

13 COMMENTS

  1. Recipe: Tofu Edamame Miso Grain Salad | mylittletablespoon | 17th Nov 15

    […] already seen it pop up here a few times.  Like here in my smokey-miso tofu marinade, or here as a dip for my addictive onion […]

  2. Recipe: Tofu Edamame Miso Grain Salad | mylittletablespoon | 17th Nov 15

    […] already seen it pop up here a few times.  Like here in my smokey-miso tofu marinade, or here as a dip for my addictive onion […]

  3. Week in Review: The One That Turned Around | mylittletablespoon | 14th Dec 15

    […] for artichokes, and whipped up my own. Well, Dan was the panini master while I made my batch of baked onion rings and miso gravy. Hella dinner […]

  4. Week in Review: The One That Turned Around | mylittletablespoon | 14th Dec 15

    […] for artichokes, and whipped up my own. Well, Dan was the panini master while I made my batch of baked onion rings and miso gravy. Hella dinner […]

  5. WIAW: Cleaning Up | mylittletablespoon | 23rd Dec 15

    […] Veggie Tofu Miso Bowl: Steamed Kale + Broccoli + Kabocha + marinated Tofu + Raw Tomato + oodles  and oodles of Miso Gravy […]

  6. WIAW: Cleaning Up | mylittletablespoon | 23rd Dec 15

    […] Veggie Tofu Miso Bowl: Steamed Kale + Broccoli + Kabocha + marinated Tofu + Raw Tomato + oodles  and oodles of Miso Gravy […]

  7. Week in Review: The One That Turned Around - mylittletablespoon | 27th Feb 16

    […] for artichokes, and whipped up my own. Well, Dan was the panini master while I made my batch of baked onion rings and miso gravy. Hella dinner […]

  8. Recipe: Tofu Edamame Miso Grain Salad - mylittletablespoon | 16th Mar 16

    […] already seen it pop up here a few times.  Like here in my smokey-miso tofu marinade, or here as a dip for my addictive onion […]

  9. Tofu Edamame Miso Grain Salad Recipe | 24th Apr 16

    […] already seen it pop up here a few times.  Like here in my smokey-miso tofu marinade, or here as a dip for my addictive onion […]

  10. Week In Review: Slowing Down and Pinterest Invite | 25th Apr 16

    […] and she caught me up on all sorts of drama. Sorry no picture, but believe me my ever favorite onion rings made their […]

  11. All about nutritional yeast and 15 recipes using it | 30th May 16

    […] you considered a healthier twist on onion rings with a miso gravy sauce? (Via My Little […]

  12. Eats From the Week and Adding Calories | 10th Mar 17

    […] I got my beloved “healthy” (greasy deep fried) onion rings and miso gravy (the ones my own are based off of) and the superfood salad. Perfect balance. Total. […]

  13. Dinners Lately: Repeating and Using Leftovers Creatvely | 24th May 17

    […] Soba noodles, steamed broccoli/kale/bok choy, grilled sweet potato and tempeh steaks all dressed in my favorite miso gravy. […]

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