Baked Onion Rings

5 from 1 vote

Say goodbye to fried onion rings and hello to baked ones!

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!

5 from 1 vote

Baked Onion Rings

Guilt-free, flavorful, and crunchy, these baked onion rings will be the highlight of your day.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Yield 4 people
Serving Size
Course Appetizer, Side Dish
Cuisine Universal
Author SkinnyMs.


  • 1 sweet onion or red onion, large, 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 set aside.
  • 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.


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.

Nutrition Information

Calories: 111kcal | Carbohydrates: 15g | Protein: 11g | Fat: 1g | Cholesterol: 3mg | Sodium: 139mg | Fiber: 2g | Sugar: 5g |
SmartPoints (Freestyle): 3
Keywords Budget-Friendly, Gluten-Free, Kid-Friendly, Vegetarian

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. I made these last night and they tasted great!! but I had a hard time as most of the batter ran off and just baked on the sheet and then I couldn't scrape them up easily? any suggestions? thanks!

  2. Flour (without the breadcrumbs) first, then I would dip them in the egg milk mixture, followed by a coating of the breadcrumb mixture. Put 'em on a rack to dry a bit before backing. They'll be crunchier.

    1. Hi Nadia, I’m so sorry your onion rings didn’t turn out! If you choose to make them again, spray your baking sheet with non-stick spray. Even if you’re using non-stick baking sheet. I would also recommend turning your oven down to 375, some ovens cook a little hotter than others. This make increase cooking time.

    1. Cymdi, I’ve never used an air fryer, but I’ve heard good things about it. I would suggest giving it a try. Please let us know how the onion rings turned out. 🙂

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