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–+ servings
A plate of oven baked onion rings with a small pot of ketchup.
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4.86 from 14 votes

Healthy Baked Onion Rings

These healthy baked onion rings have a crispy panko coating and are cooked in the oven rather than deep fried. An easy 25-minute side dish for burgers and family dinners.
Prep Time5 minutes
Cook Time20 minutes
Total Time25 minutes
Diet: Vegetarian
Allergen: Eggs, Gluten
Servings: 2 people
Calories: 170kcal
Author: Dannii Martin

Ingredients

  • 1 Onion large; cut into approximately 1cm/½-inch slices
  • 4 tablespoon of Plain flour
  • 2 tablespoon of Cajun seasoning
  • 2 Eggs whisked
  • 35 g of Panko breadcrumbs
  • Spray oil optional, for a crispier golden coating
UK Metric Measures - US Customary Measures

Instructions

  • Prep: Preheat your oven to 200°C/180°C(fan)/400°F/Gas 6. Line a large baking tray with baking paper.
  • Slice the onion: Cut 1 Onion (large) into thick, even slices and gently separate them into rings.
    • Aim for roughly 1cm/½ inch thick so the onion is thick enough to stay intact but still becomes tender in the oven.
  • Prepare the coating: Mix 4 tbsp of Plain flour and 2 tbsp of Cajun seasoning in one shallow bowl. Whisk 2 Eggs in another and put 35 g of Panko breadcrumbs in a third.
  • Coat the onions: Dip each onion ring into the seasoned flour and shake off any excess. Dip it into the egg, letting the excess egg drip back into the bowl, and then press it into the panko until coated. Put the coated rings onto the lined baking tray in a single layer.
  • Bake: For an extra crispy finish, lightly spray the coated rings with Spray oil. Bake for 20 minutes, carefully turning them halfway through.
    • Smaller rings can cook more quickly than the large outside rings, so check them when you turn everything over and remove any that are already golden and crisp.

Notes

  • You can use any breadcrumbs you like, however we find that panko gets them nice and crispy.
  • Change the seasoning to suit what you are serving them with. Fajita seasoning, Italian seasoning, curry powder, or a mixture of smoked paprika and garlic powder all work well.
  • Ovens vary, so use 20 minutes as a guide. Check the smaller rings when you turn them after 10 minutes and remove any that are already golden and crisp.
  • Add some extra flavour to these by mixing some grated Parmesan into the breadcrumbs.

Nutrition

Serving: 1portion | Calories: 170kcal | Carbohydrates: 28g | Protein: 8g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 82mg | Sodium: 167mg | Potassium: 315mg | Fiber: 4g | Sugar: 4g | Vitamin A: 3617IU | Vitamin C: 4mg | Calcium: 74mg | Iron: 3mg

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