Skinny Seasoned Baked Onion Rings

This recipe for Skinny Seasoned Baked Onion Rings from makes a simple side dish of homemade and low fat onion rings that’s so much healthier than fried.

This version has a spiced breadcrumb coating that will make it a new family favorite.Want to be healthier but can’t give up onion rings?

Homemade onion rings don’t have to be unhealthy – this version coats the onion rings in spices too to give them a kick of flavor.

I absolutely LOVE onion rings.  It’s one of those things that if I see them on a menu, I almost always give in to temptation.

Ya know what ruins an onion ring? Grease.

There is nothing worse than biting into an onion ring and getting equal amounts if grease in your mouth.  It happens a lot.

As you may know, I am on a diet and I have been playing around with a lot of different foods to find healthier versions.

Seasoned Baked Potato Wedges

Oven Fried Chicken

Baked Breaded Garlic Mushrooms

These onion rings are one of those recipes.  I make thing with low fat cooking spray which makes them not only low fat, but it resolves the issue of greasy onion rings as well.

I soak the onions in low fat buttermilk.  This is to help make the onions as tender as possible when cooked.

I’ll be honest, for photographic purposes, I coated mine twice to get a nice thick coating for the photos.

To do that, I followed the recipe instructions and then chilled them for an hour before adding the second coating.

Chilling the onion rings between coats helps keep the breading on when you deep them in the egg mixture a second time.

They are delicious with one coating or two so it’s up to you on how much time you want to put into it.

Cook’s Tips:

• For a thicker coating like I have, chill the onion rings after applying the breading for one hour and then repeat the coating instructions again.

★ Did you make this recipe? Please give it a star rating below!

5 from 2 votes

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Skinny Seasoned Baked Onion Rings

These baked onion rings are incredible! There is no way that you feel like you are eating healthy and low fat when you eat these. 

Course side dishes

Cuisine American

Keyword Baked, low-fat, side dish

Prep Time 20 minutes

Cook Time 20 minutes

Total Time 40 minutes

Servings 4 servings

Calories 388 kcal

Author Erren @ Erren's Kitchen

Ingredients

• 1 cup all-purpose flour
• 1 teaspoon smoked paprika
• 1 teaspoon paprika
• 2 teaspoons salt
• ½ teaspoon ground black pepper
• 1 teaspoon garlic powder
• 1 cup low fat buttermilk
• 2 eggs
• 2 cups plain breadcrumbs
• 2 large yellow sweet onions such as Maui, sliced ¼-to-½- thick
• Cooking spray

Cups - Metric

Instructions

1. Preheat the oven to 450 degrees F. Place baking paper onto 2 baking sheets and set aside.
2. In a small bowl, combine the flour, smoked paprika, paprika, 1 teaspoon of salt, pepper and garlic powder.
3. In another bowl or shallow dish, whisk together the buttermilk and eggs. Add half of the flour mixture to the buttermilk and beat until smooth and thickened.
4. In a separate bowl, combine the breadcrumbs, olive oil and remaining teaspoon of salt.
5. Lightly dredge the onion rings in the flour mixture and then drop into the buttermilk. Drain the excess batter and then dredge in the breadcrumbs. For a thicker coating, chill the coated onion rings for one our and then repeat this step (as I did).
6. Arrange on the prepared baking sheets in a single layer. You can place smaller rings inside bigger ones if necessary, just make sure there is space between them.
7. Spray generously with the cooking spray.
8. Bake 20 to 30 minutes. Halfway through the cooking time, flip over each onion ring over and spay with cooking spray to ensure even crisping and browning.

Nutrition Facts

Skinny Seasoned Baked Onion Rings

Amount Per Serving

Calories 388 Calories from Fat 45

% Daily Value*

Total Fat 5g 8%

Saturated Fat 1g 5%

Cholesterol 84mg 28%

Sodium 1654mg 69%

Potassium 291mg 8%

Total Carbohydrates 67g 22%

Dietary Fiber 3g 12%

Sugars 6g

Protein 15g 30%

Vitamin A 12.8%

Vitamin C 0.7%

Calcium 18.5%

Iron 25.9%

* Percent Daily Values are based on a 2000 calorie diet.

Are you making this recipe? I LOVE to see your creations so snap a photo and tag @ErrensKitchen on Instagram with the hashtag #ErrensKitchen and please give a star rating below ★