Baked Onion Rings

onion rings

Baked onion rings are a good, tasty compromise. They’re not as good as fried onion rings, but they are very close- and you save lots of calories, plus the annoyance of deep frying.

Baked Onion Rings
Prep and Cool time
Cook time
Total time
Recipe type: Appetizer
Yield: 4 servings
  • 1 large onion, peeled and sliced into ½-inch slices and separated into rings
  • ½ cup white whole-wheat flour
  • 1 teaspoon baking powder
  • 2 large eggs
  • 1 cup plain whole-wheat bread crumbs
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon garlic powder
  • ¼ teaspoon cumin
  • ⅛ teaspoon cayenne pepper
  • Olive oil cooking spray
  1. Preheat oven to 450 degrees F.
  2. Line two large baking sheets with foil and spray them with olive oil cooking spray.
  3. Place the onion rings in a bowl and cover with cold water.
  4. Whisk the flour and baking powder in a shallow dish.
  5. Lightly beat the eggs in another shallow dish.
  6. Combine the breadcrumbs and spices in a third dish.
  7. One at time, remove the onion rings from the water. Coat in flour, dip in egg, then dredge in breadcrumbs. Use one hand for dipping in flour and breadcrumbs and one hand for dipping in eggs, to avoid a sticky mess.
  8. Place the coated onion rings on the prepared baking sheets.
  9. Generously spray the coated onion rings with olive oil spray.
  10. Bake 7 minutes, both baking sheets at the same time, then flip the onion rings, spray again, and return to oven, rotating the baking sheets, for 7 more minutes, until browned and crisp.
  11. Serve with ketchup and/or mustard for dipping.
Nutrition Per Serving
Calories: 201; Fat: 7g; Carbohydrates: 26g; Sugar: 2g; Sodium: 647mg; Fiber: 2g; Protein: 8g


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