Oven-Fried Onion Rings

Oven-Baked Onion Rings
Oven-Baked Onion Rings. James And James/Photodisc/Getty Images
Ratings (7)
  • Total: 35 mins
  • Prep: 20 mins
  • Cook: 15 mins
  • Yield: Serves 6
Nutritional Guidelines (per serving)
335 Calories
6g Fat
56g Carbs
15g Protein
(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.

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

Steps to Make It

1. Preheat the oven to 450 F.

2. Whisk the egg whites, milk and cayenne together in a shallow bowl. Spread the breadcrumbs in a shallow baking dish.

3. Add the onion rings to a large mixing bowl, sprinkle with the flour, and toss to coat thoroughly. Working in batches, dip the floured onion rings first into the egg mixture and then into the breadcrumbs to coat completely. Transfer to baking sheets.

4. Lightly coat the onion rings with cooking spray. Bake for 12 to 15 minutes, or until golden-brown and crisp around the edges. Serve hot.