Baked Onion Rings

Total Time:
40 min
25 min
15 min

6 servings

  • Onion Rings:
  • 2 Vidalia onions, cut into rings
  • 1 cup plus 1 teaspoon whole-wheat flour
  • 3 egg whites, beaten
  • 2 cups whole-wheat panko breadcrumbs
  • 1/4 teaspoon cayenne pepper
  • Salt and freshly ground black pepper
  • Canola spray
  • Dipping Sauce:
  • 1 1/2 cups nonfat Greek yogurt
  • 1 tablespoon extra-virgin olive oil
  • 1 lime, juiced and zested
  • 1 chipotle pepper, minced
  • Salt and freshly ground black pepper
  • For the onion rings: Preheat the oven to 425 degrees F. Place 3 shallow bowls on the counter in a row with a foil-lined baking sheet fit with a cooling rack at the end.

  • Add 1 cup of the flour to one bowl, the egg whites mixed with 1/4 cup water and 1 teaspoon flour in the next bowl, and the breadcrumbs whisked with the cayenne in the last. Sprinkle each bowl with salt and black pepper.

  • Begin by tossing an onion ring in the flour. Dip into the egg mixture, followed by the breadcrumbs, and then place on the rack. Repeat with the remaining onion rings.

  • Spray all of the breaded onion rings with canola spray and sprinkle with salt and black pepper. Bake until the onion rings are crispy, 15 minutes.

  • For the dipping sauce: Meanwhile, whisk together the yogurt, olive oil, lime zest and juice, chipotle and some salt and black pepper.

  • Serve the onions rings with the dipping sauce.

Nutrition Analysis Per Serving: 245 calories, 3.5 g total fat

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