Baked onion rings are the perfect option for a side or snack when you want a crunchy salty chip without guilt. I love making these to go along with various other appetizers for game days and know you’ll love adding them to your burgers or just because. Onions, the right coating, and perfect bake time make this a great side!
Another healthier side you will love is my oven-roasted zucchini chips recipe! There is nothing better than a great crunchy snack!
Baked Onion Rings
I am so in love with this recipe for baked onion rings! It’s a perfect side for my chickpea burger recipe or my low carb burger bites recipe. They are the same crunchy delicious side/snack that you’ve always loved, just without the guilt!
I think the combination of flour and panko breadcrumbs is the key to the crunch. Panko just adds a bit more texture that is so desperately needed when trying for that deep-fried texture without all of the calories. I love these with a bit of sriracha ketchup, but you can also serve with a ranch dressing or even guacamole as a fun dipping option.
When did Onion Rings first appear?
Onions have been around since the Bronze Age. Athletes of the ancient Olympic Games ate onions believing that they helped boost strength. But, fried onion rings are much more modern.
In 1802, “The Art of Cookery Made Easy and Refined” cookbook had a recipe for “Fried Onions with Parmezan [sic] Cheese” that suggested cutting the onion into “round slices of half an inch thick” and then boiling them in lard (deep frying). Certainly tasty sounding, but not likely to be as healthy as this recipe!
Kirby’s Pig Stand, America’s first drive-in restaurant (started in Texas in the 1921), claimed that they invented the onion ring, chicken-fried steak sandwich, and Texas toast. In 1933, a Crisco ad, in the New York Times Magazine, had what many cite as the first publication of a modern Fried Onion Ring recipe.
A&W gets credit for popularizing the onion rings in fast food restaurants – they added onion rings to their menu in the 1960s.
- yellow onion
- low-fat buttermilk
- whole-wheat white flour
- black pepper
- panko bread crumbs
How you make Healthy Baked Onion Rings?
You will want to begin by preparing your onions. I have some tips on how to cut an onion that is helpful when you are slicing these into thick rings.
Once you have your onions peeled and sliced, you will prepare them by soaking in buttermilk. This is great to do overnight, but even just 2-3 hours is helpful.
Next, you will coat each onion ring in the prepared breading, and place onto your baking sheet to bake as directed.
Healthy Baked Onion Rings
- 1 yellow onion
- 1 cup low-fat buttermilk
- ½ cup whole-wheat white flour
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
- ¼ teaspoon paprika
- 1 egg
- 1 egg white
- 1 cup panko bread crumbs
- Slice ends of the onion off, and take off the outer layer. Slice the onions in ½-inch to 1-inch rings and break the rings apart.
- Place the onion rings in a shallow baking dish, like a 13x9-inch casserole dish, and pour the buttermilk over them. Cover and let soak in the refrigerator for at least 3 hours or up to overnight.
- When ready to bake, preheat the oven to 425° F and line a baking sheet with parchment paper or a silicon baking mat.
- In a shallow dish, stir together the flour, salt, pepper and paprika.
- In a second shallow dish, whisk together the egg and egg white.
- In a third shallow dish, pour the panko bread crumbs.
- Pick up each onion ring individually and allow the excess buttermilk to drip off. Dip it in the flour, shaking off any excess.
- Next, dip the onion ring in the egg wash allowing excess to drip off, and finally press into the panko breadcrumbs.
- Line the onion rings in a single layer on the prepared baking sheet and bake until golden brown, 12-14 minutes.
- 1/3 cup buttermilk
- 1/4 cup flour
- 1/3 cup Panko