Oven-Fried Onion Rings

Oven-Fried Onion Rings

The Spruce / Madhumita Sathishkumar

Prep: 20 mins
Cook: 15 mins
Total: 35 mins
Servings: 6 servings
Nutrition Facts (per serving)
348 Calories
4g Fat
64g Carbs
13g Protein
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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.
(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 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

Steps to Make It

  1. Gather the ingredients. Preheat oven to 450 F.

    Oven-Fried Onion Rings ingredients

    The Spruce / Madhumita Sathishkumar

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

    egg whites, milk, and cayenne together in a shallow bowl

    The Spruce / Madhumita Sathishkumar

  3. Spread the breadcrumbs in a shallow baking dish.

    breadcrumbs in a baking dish

    The Spruce / Madhumita Sathishkumar

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

    onions and flour in a bowl

    The Spruce / Madhumita Sathishkumar

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

    onions dipped into egg wash

    The Spruce / Madhumita Sathishkumar

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

    onions rings on a baking sheet, sprayed with cooking spray

    The Spruce / Madhumita Sathishkumar

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

    Oven-Fried Onion Rings on a platter, served with ketchup

    The Spruce / Madhumita Sathishkumar