Fitness / March 5, 2024

Baked Onion Rings

A crunchy, savory outside with a sweetened onion on the inside makes onion rings one of the most perfect side dishes.

The onion ring has stood firm as a delectable side dish, especially in America and Britain. Recipes date back as far as 1802 with a British recipe of sliced onions dipped in a parmesan batter and then fried to golden goodness. Thank you, Britain.

I am, admittedly, an onion ring fanatic. I simply cannot resist the amazing aroma of battered onions cooking. No matter how pungent an onion is, it will cave to the heat of the oven (or frying pan) and transform into a soft, sweet delicacy. These baked onion rings are baked in the oven, resulting in a classic onion ring without needing much oil.

With only a light spray of oil before placing them in the oven, the best part about baked onion rings is that you will not miss the additional fat from deep frying, like traditional fried onion rings. It is possible to get that wonderful onion ring crunch without dipping the battered onions in a pool of oil. Plus, clean-up is so much better when baking instead of frying.

Once the onion rings are baked, dip them in an onion ring sauce for an added kick, or enjoy them all on their own, sprinkled with a bit of sea salt. The following recipe uses paprika, salt, and pepper mixed with panko crumbs for the perfect crisp and just enough flavor to enhance the onions without covering them up.

Are Baked Onion Rings Healthy?

You may be surprised to learn that onion rings, when baked, are a healthy snack or side dish. Since baking allows you to skip loads of oil (usually about two cups) when making onion rings, what’s left is an antioxidant, anti-inflammatory onion breaded with crumbly goodness. Onions contain flavonoids, which help reduce inflammation, plus they are high in vitamin C, and that’s good news for your immune system.

Baked onion rings are made with only a few ingredients; however, you can change them up a little to coincide with special diets. For example, you could exchange regular panko crumbs for gluten-free panko bread crumbs, or for the vegan diet, omit the eggs and dip the onions in almond, soy, or coconut milk.

What are panko crumbs?

Panko crumbs are similar to traditional bread crumbs. Some people mistake them for gluten-free breadcrumbs, so be careful; they are not gluten-free unless they are made with gluten-free bread or flour. Panko crumbs are coarsely ground crumbs made from crustless white bread. The idea is to get flakier, uniform crumbs that stay crispy longer after being cooked.

Traditional bread crumb varieties rely on the entire piece of bread, including the crust, leading to crumbs that easily absorb oil and grease. That’s why omitting the crust is helpful. The bread without the crust won’t absorb the oil as easily.

INGREDIENTS

3 medium-large yellow onions
3/4 cup all-purpose flour
1 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon salt
1/2 teaspoon ground black pepper
2 large eggs at room temperature
1 1/2 cups panko breadcrumbs pulsed in a food processor

INSTRUCTIONS

Heat the Oven

Preheat oven to 400 F and prepare a lined baking sheet.

Prep Onions

Peel and slice onions into 1/2-inch rings.

Prepare Coating

Set up three dishes: flour and spice mix, beaten eggs, and breadcrumbs.

Coat Onions

Coat onion rings in flour, dip in eggs, and press into breadcrumbs.

Bake

Arrange on baking sheet, spray lightly with oil, bake for 18-20 mins until golden.

Serve & Enjoy

Serve hot with a preferred dipping sauce, and DEVOUR!

Devour!

FAQs & Tips

How to Make Ahead and Store?

Don’t throw away your leftover onion rings! Place them in an airtight container after they cool. Place the rings in a single layer, then add a paper towel between each layer until the container is full, and store in the fridge for three to four days.

How to reheat onion rings?

You can reheat onion rings on a baking sheet at 350 degrees Fahrenheit for about 10 to 12 minutes. You can also plop them in an air fryer at 350 for about 5 minutes.

Are onion rings healthier than french fries?

Our baked onion ring recipe is a healthier option than a fried French fry or fried onion ring. It’s the baking that makes the onion rings a better choice than a traditional onion ring or French fry.

Do I have to use yellow onions?

You can use yellow or white onions for this recipe. Sweet onions, such as Vidalia onions, are a great option as well. We do not recommend red onions since they have too much bite and may not give you that sweet onion ring result.

Why is the breading falling off of my onion rings

If you find the breading is falling off of the onion rings, try using a little less breading. If the coating is too thick, the weight will cause the crumbs to fall off. You can enjoy a light coating of panko crumbs and still get a good crunch.

Serving Suggestions

The delightful onion ring is a fabulous snack on its own. Still, it also makes an impressive and fun side. What comes to mind when you consider onion rings? Maybe a hot dog on a summer day? Or how about a black bean burger, so you can indulge in a burger and onion rings with no guilt?

Think outside the box and keep in mind that onion rings aren’t delegated to burgers and hot dogs only (though it’s a classic mix). Enjoy a plate of onion rings alongside a chicken salad for lunch or with a simple kale soup for dinner. The sweet and salty flavor of onion rings goes well with just about anything.

Baked Onion Rings

A crunchy, savory outside with a sweetened onion on the inside makes onion rings one of the most perfect side dishes.

Course Appetizer

Cuisine American

Prep Time 20

Cook Time 20

Total Time 40

Servings

Calories 161kcal

Author FoodFaithFitness

Ingredients

3 medium-large yellow onions
3/4 cup all-purpose flour
1 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon salt
1/2 teaspoon ground black pepper
2 large eggs at room temperature
1 1/2 cups panko breadcrumbs pulsed in a food processor

Instructions

Preheat your oven to 400 degrees F. Line a baking sheet with parchment paper to prevent sticking.
Peel the onions and slice them into 1/2-inch thick rings, discarding the very small inner rings or saving them for another use.
Set up your breading station with three dishes: one with the flour and spices, one with beaten eggs, and one with panko breadcrumbs.
Coat each onion ring in flour, dip into eggs, and then press into breadcrumbs. You need to ensure full coverage.
Arrange the breaded onion rings on the prepared baking sheet and lightly spray with cooking oil.
Bake in the preheated oven for 18-20 minutes, or until the onion rings are golden brown.
Serve the hot onion rings with your favorite dipping sauce. DEVOUR!