Before you start in with your bracket picks, know that I have absolutely zero knowledge of basketball. I come from a very short (seriously, both parents are 5'4"), very basketball-disinterested family. But I do love onion rings and I was also chomping at the bit to finally use the powdered sumac I found at the International grocery store!  These onion rings are made with whole wheat flour and the two dips are either heavy on the protein with a creamy greek yogurt sauce, or seriously herbal and awesome. 

And I hesitate to say this on a healthy recipe blog...but these babies are deep fried. I know. I know. But the baked version just didn't cut it this time and besides, it's all about moderation! If you're sharing these onion rings and you have a heaping ton of veggies.....see where I'm going? Life's too short to never eat something fried.

March Madness Onion Rings with Two Dips
March Madness Onion Rings with Two Dips

Whole Wheat Onion Rings

Serves 2-3 

/// Ingredients ///

  • 2 Spanish onions
  • 1/2 cup water
  • 1/2 cup whole wheat flour
  • 1/4 cup cornstarch
  • salt
  • 1 teaspoon powdered sumac
  • 1/2 teaspoon garlic powder
  • chives

/// Directions /// Slice onions into 1/4 inch thick rings and separate. Heat oil in a pot on the stove. Test oil to make sure it's piping hot to fry. Mix batter in a bowl and add onion rings. Remove one by one with a fork and add a small batch to the oil. Fry until slightly golden and remove onto a plate with a paper towel. Once the onions have been fried once, return in batches to the oil for a second fry to get very golden and crispy. Top with chives.

Aioli Sauce


  • 1/2 cup greek yogurt
  • 1/2 T sriracha 
  • 3 cloves garlic, pureed
  • black pepper
  • 1 teaspoon lemon zest
  • 1 T lemon juice

Directions: Add all to a bowl and mix thoroughly.

Chimichurri Sauce 


  • 1/2 cup parsley
  • 2 T olive oil
  • 2 cloves pureed garlic
  • 1 Tcider vinegar
  • 1/4 teaspoon sea salt

Directions: Add all to a blender and blend until beautiful and green. 


March Madness Onion Rings with Two Dips
March Madness Onion Rings with Two Dips

Dietitian Nutritionist. My husband Chris and I create food and beverage photos, videos, stopmotions and recipes. And they're really cool.