FODMAP Reintroduction Recipe: Baked Onion Rings
If you're on the Low FODMAP diet and want to reintroduce fructan - onion back into your diet, here's a fun and simple recipe for onion rings. These onion rings are Low FODMAP except for the onion, of course.
Ingredients
1 onion
½ c water
⅙ c gluten free all-purpose flour
½ tsp pepper
½ tsp salt
1 slice Low FODMAP bread (I use sourdough from Lowe's Foods bakery)
½ tsp Italian seasoning (I use basil, thyme, oregano)
1 egg (just the egg white)
1 tsp mayonnaise
Steps
Peel your onion and cut a few pieces into 2-inch thick rings
Weigh out your onion to desired grams for testing (day 1: 11g, day 2: 22g, day 3: 44g)If you don't have a scale, day 1: ⅛ onion, day 2: ¼, day 3: ½
Let your onions soak in water while you prepare the rest of your ingredients
Measure out ⅙ cup gluten free all-purpose flour
Add ½ tsp of salt and ½ tsp of pepper to your flour and mix together
Set your flour mixture aside
Tear apart one slice of gluten free bread (check for FODMAP ingredients as well) and add to a food processor
Mix until you get a fine breadcrumb consistency
Add ½ tsp of pepper, basil, thyme, oregano (or other Italian seasonings)
Mix one last time until blended
Add your breadcrumbs to a second bowl and set aside
In a third bowl, ad one egg white
Mix in 1 tsp of mayonnaise with your egg white (you may need to add more to balance out the mixture)
Now, preheat your oven to 425°
Grab one of your onion rings that is soaking in water and shake off the excess water
Dip the onion ring into he flour mixture, coating it evenly
Transfer the onion ring to the egg white/mayo mixture and coat generously
Transfer the onion ring to the last bowl of breadcrumbs, pressing the sides of the onion ring until it’s completely coated
Place on a baking sheet (there is no need to use cooking spray)
Repeat this process for remaining onion rings
Bake for 5 minutes, then flip and bake for another 5 minutes or until golden brown
Notes
These pair great with our Low FODMAP ketchup recipe!
