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Baked Onion Rings

by Skinny Ms.

Baked Onion Rings

Need a little more crunch in your life? And maybe a little more flavor? And maybe something like fried food, but without all the guilt? Introducing Skinny Ms. baked onion rings! In their words, “We are onion rings with all the satisfying crunch and all the fun flavor -but without the fried fat. We’re baked!”

Nothing says summertime like some good old fashioned onion rings. They’re great for parties, great for snacks, and great for kiddie finger food. And they’re easy to make -you only need an onion, some bread crumbs, flour, baking powder, an egg, salt & pepper, and milk -and you’re good to bake! After just 20 painless minutes (ok, they might be a little bit painful because of the anticipation . . . :) ), you will have an enviable treat to share -or not! Hey, no judgment here.

Add these crunchy baked onion rings to your favorite casseroles or have as an appetizer. Either way, they are delicious!

Baked Onion Rings

Baked Onion Rings

Yields: 4 servings | Serving Size: 1/4 of recipe | Calories: 111 | Total Fat: 1 g | Saturated Fat: 0 g | Trans Fat: 0 g | Previous Points: 2 | Points Plus: 3 | Cholesterol: 3 | Carbohydrates: 15 g | Sodium: 139 mg | Dietary Fiber: 2 g | Sugars: 5 g | Protein: 11 g |


  • 1 large sweet or red onion, thinly sliced into rings
  • 1/2 cup gluten-free Panko, or whole grain bread crumbs (bread crumb recipe)
  • 1/2 cup flour, optional gluten free flour
  • 1/2 teaspoon baking power
  • 1/4 teaspoon black pepper
  • Kosher or sea salt to taste
  • 1 egg white
  • 3/4 cup low-fat milk or low-fat buttermilk


Preheat oven to 400 degrees.

In a medium mixing, combine panko or whole wheat bread crumbs, flour, salt, pepper and baking powder. Separate the onion slices into individual rings and add to the flour mixture, gently toss and make sure all the rings are coated. Remove onions and place on a place.

Whisk together milk and egg white, add to the leftover flour mixture and stir to combine. Dip onion rings into batter, allow excess to drip off and place on a non-stick cookie sheet. Lightly spray or drizzle extra-virgin olive oil on the onion rings. Flip onion rings after 10 minutes. Continue baking until golden and crispy, 10 to 15 additional minutes.

Note: If using this recipe for Green Bean Casserole, reduce cooking time by 5 minutes as the onion rings will continue to brown while on top of the casserole.

Check out our recipe for Green Bean Casserole.

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