Recipe: Baked Onion Rings
Onion rings have never been more simple or delicious! These crispy, light and airy rings are perfect for a game day get-together — all the taste at about half the calories. Serve them with our yummy Lower-Sugar Homemade Ketchup for a real treat!
» Unsure how to transform that onion into onion rings? Here's how:
Recipe: Baked Onion Rings
Prep time: 20 minutes + 3 hours marinating time
Cook time: 12-14 minutes
Yield: 4 servings
Serving size: 5 onion rings
Ingredients
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1 yellow onion
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1 cup low-fat buttermilk
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½ cup whole-wheat white flour
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¼ teaspoon salt
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⅛ teaspoon black pepper
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¼ teaspoon paprika
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1 egg
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1 egg white
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1 cup panko bread crumbs
Instructions
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Slice ends of the onion off, and take off the outer layer. Slice the onions in ½-inch to 1-inch rings and break the rings apart.
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Place the onion rings in a shallow baking dish, like a 13x9-inch casserole dish, and pour the buttermilk over them. Cover and let soak in the refrigerator for at least 3 hours or up to overnight.
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When ready to bake, preheat the oven to 425°F and line a baking sheet with parchment paper or a silicon baking mat.
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In a shallow dish, stir together the flour, salt, pepper and paprika.
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In a second shallow dish, whisk together the egg and egg white.
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In a third shallow dish, pour the panko bread crumbs.
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Pick up each onion ring individually and allow the excess buttermilk to drip off. Dip it in the flour, shaking off any excess.
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Next, dip the onion ring in the egg wash allowing excess to drip off, and finally press into the panko breadcrumbs.
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Line the onion rings in a single layer on the prepared baking sheet and bake until golden brown, 12-14 minutes.
Nutrition Information
Per Serving: (5 onion rings)
Calories: 70
Calories from fat: 13
Fat: 2g
Saturated Fat: 1g
Cholesterol: 45mg
Sodium: 246mg
Carbohydrates: 10g
Fiber: 1g
Sugar: 4g
Protein: 5g
SmartPoints: 1
The nutrition content of recipes on Popculture.com have been calculated by Registered Dietitian, Jessica Penner, of Smart Nutrition.