Oven-Fried Onion Rings Recipe

Name: Oven-Fried Onion Rings
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 6
Ingredients: 3 large egg whites; 3 tbsp. milk; Pinch of cayenne; 2 large onions (yellow, sliced , separated into 1/2-in thick rings); 1/2 cup flour (all-purpose, seasoned with salt and fresh ground black pepper to taste); 3 to 4 cups panko (Japanese-style breadcrumbs); 1 bottle vegetable oil spray

Prep: 20 mins

Cook: 15 mins

Total: 35 mins

Servings: 6 servings

29 ratings

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These oven-fried onion rings are low fat, crisp, and so easy. Why bother with all the mess frying onion rings when this baked version works so well? The secret to this onion ring recipe is the panko, Japanese-style breadcrumbs, which give the rings a light, crunchy texture.

3 large egg whites
3 tablespoons milk
1 pinch cayenne
2 large yellow onions, sliced, separated into 1/2-inch-thick rings
1/2 cup all-purpose flour, seasoned with salt and pepper
Salt, to taste
Freshly ground black pepper, to taste
3 to 4 cups panko
Vegetable oil spray

Gather the ingredients. Preheat oven to 450 F.

The Spruce / Madhumita Sathishkumar
Whisk the egg whites, milk, and cayenne together in a shallow bowl.

The Spruce / Madhumita Sathishkumar
Spread the breadcrumbs in a shallow baking dish.

The Spruce / Madhumita Sathishkumar
Add the onion rings to a large mixing bowl, sprinkle with the flour, and toss to coat thoroughly.

The Spruce / Madhumita Sathishkumar
Working in batches, dip the floured onion rings first into the egg mixture and then into the breadcrumbs to coat completely.

The Spruce / Madhumita Sathishkumar
Transfer to baking sheets. Lightly coat the onion rings with cooking spray.

The Spruce / Madhumita Sathishkumar
Bake for 12 to 15 minutes, or until golden-brown and crisp around the edges. Garnish with additional flaky salt before serving.

The Spruce / Madhumita Sathishkumar

Nutrition Facts (per serving)
348	Calories
4g	Fat
64g	Carbs
13g	Protein

Nutrition Facts
Servings: 6
Amount per serving
Calories	348
% Daily Value*
Total Fat 4g	5%
Saturated Fat 1g	5%
Cholesterol 0mg	0%
Sodium 656mg	29%
Total Carbohydrate 64g	23%
Dietary Fiber 4g	14%
Total Sugars 6g
Protein 13g
Vitamin C 2mg	8%
Calcium 151mg	12%
Iron 4mg	23%
Potassium 244mg	5%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.