Baked Onion Rings

fullsizerender-3The other day while brainstorming new recipe ideas, I came across a seemingly delicious recipe for baked onion rings on Creme de la Crumb

And that got me thinking…

I love bar food. (Who doesn’t?)

So why not take popular bar foods and make a series of healthy versions of those recipes?

After all, it has become my mission to make yummy, wholesome, easy meals that you actually enjoy. You need to love what you eat or guess what – you won’t eat it!

Sure, this recipe may not be one you have every day… But it may be something special you make on a weekend, or even when you’re going to a party and you want to stay “on track”.

You don’t need to hover over the veggie platter any more – not if you bring these baked onion rings 🙂

Tip: Serve with a low calorie dip, barbecue sauce or “healthier ranch” (dry ranch seasoning mixed in greek yogurt).

Baked Onion Rings Ingredients:

1 large yellow onion
1/3 cup all-purpose flour
1 tsp. seasoning salt
1/2 tsp. chili powder
2 cups panko breadcrumbs
1 large egg
1 egg white
nonstick sprayfullsizerender-5-2


  1. Preheat oven to 450°.
  2. Line a baking sheet with foil and spray with cooking spray.
  3. When preparing the onion, peel off the outer layer of the onion and throw away.
  4. Cut off the ends and cut the onions into thick slices.
  5. Place rings in water and set aside.
  6. You will need 3 bowls for the coating the onion rings.
  7. Put the panko breadcrumbs in the first bowl.
  8. In the second bowl stir together flour, seasoning salt, and chili powder.
  9. In the third (and last) bowl, whisk together the large egg and egg white.
  10. Starting with one onion ring, dip in flour mixture, then the egg, and finally the panko and place on the baking sheet.
  11. Repeat until all onions are coated.
  12. Spray onion rings with cooking spray and bake for 10-15 minutes.

Nutritional Information:

Servings: 4
Serving Size: 1/4 of the baking sheet (approx.)

Calories: 117
Fat: 1 g
Carbohydrates: 20 g
Sodium: 42 mg
Fiber: 1 g
Protein: 5 g

Adapted from: Creme de la Crumb – check out this site if you want more tasty, healthy recipes… There are tons of great recipes on there.


EMILY NESS is a full-time food and lifestyle author who’s passionate about developing simple yet mouth-watering recipes that anyone can make. Since founding her website in 2013, she’s went on to share her passion for cooking healthy and tasty recipes with the thousands of people around the world.
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Emily Ness - Cruise

Sharing a passion for food and fitness to live a healthy lifestyle - with the occasional hint of chocolate.