Baked Onion Rings

This post may include affiliate links.

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 SkinnyMs. 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 | Cholesterol: 3 | Carbohydrates: 15 g | Sodium: 139 mg | Dietary Fiber: 2 g | Sugars: 5 g | Protein: 11 g | SmartPoints (Freestyle): 3 |


  • 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


  1. Preheat oven to 400 degrees.
  2. 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.
  3. 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.
  4. 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.
  5. Check out our recipe for Green Bean Casserole.

13 Comments on "Baked Onion Rings"

  1. Mickym96  March 21, 2013

    These are also good using Ground flax instead of panko crumbs.

  2. eep  January 28, 2015

    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!

    • SkinnyMs  January 28, 2015

      eep, Decrease the milk to 1/2 cup and when dipping, let any excess liquid drip off before placing on the pan.

  3. Gcook  May 6, 2015

    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.

  4. Rosetta Robinson  May 25, 2015

    Are these freezable does anyone know? x

  5. Evette  March 5, 2016

    What does place on a place mean?

  6. Emma  April 14, 2016

    Are these 3 smart points per serving or in total?

    • SkinnyMs.  April 15, 2016

      The nutritional data is calculated per serving.

  7. Nadia  January 29, 2017

    Mine burned and the batter stayed stuck on the pan.

    • Nichole Furlong  January 29, 2017

      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.

  8. Cymdi  January 21, 2018

    would this work with an air fryer.

    • Gale Compton  January 22, 2018

      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. 🙂


Leave a Comment

Your email address will not be published.