Oven-Fried Onion Rings

Oven-Baked Onion Rings

James And James / Photodisc / Getty Images

Prep: 20 mins
Cook: 15 mins
Total: 35 mins
Servings: 6 servings
Nutrition Facts (per serving)
335 Calories
6g Fat
56g Carbs
15g Protein
Show Full Nutrition Label Hide Full Nutrition Label
Nutrition Facts
Servings: 6
Amount per serving
Calories 335
% Daily Value*
Total Fat 6g 8%
Saturated Fat 1g 6%
Cholesterol 1mg 0%
Sodium 535mg 23%
Total Carbohydrate 56g 20%
Dietary Fiber 6g 22%
Protein 15g
Calcium 184mg 14%
*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.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

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 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

Steps to Make It

  1. Gather the ingredients. Pre heat oven to 450 F.

  2. Whisk the egg whites, milk, and cayenne together in a shallow bowl.

  3. Spread the breadcrumbs in a shallow baking dish.

  4. Add the onion rings to a large mixing bowl, sprinkle with the flour, and toss to coat thoroughly.

  5. Working in batches, dip the floured onion rings first into the egg mixture, and then into the breadcrumbs to coat completely.

  6. Transfer to baking sheets. Lightly coat the onion rings with cooking spray.

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