Onion Rings Recipe

Finger food can be healthy. These low fat, low calorie onion rings are baked instead of fried. A bit of cooking spray just before baking makes them so crispy you’ll never miss the deep fryer.

Ingredients

  • 1 lb sweet onions
  • 3/4 cup all-purpose flour
  • 2 tsp baking powder
  • 3 egg whites
  • 1 cup dry whole wheat bread crumbs
  • 2 tsp dried thyme
  • 1 tsp paprika
  • 1/8 tsp black pepper
  • 1/4 tsp cayenne pepper, optional

Directions

  1. Preheat oven to 400°. Place a wire rack on top of a baking sheet.
  2. Cut off ends of each onion and peel. Slice onions into 1/2-inch-thick slices and separate into rings. Place rings in bowl and cover with ice water. Soak for 30 minutes. Drain.
  3. In a large plastic bag, combine flour and baking powder. Add onion rings to bag and shake to coat with flour mixture. Remove from bag, shaking off the excess. Set aside.
  4. In a shallow bowl, beat egg whites until foamy. In another shallow bowl, combine bread crumbs, thyme, paprika, black pepper and cayenne (if using). Working with one ring at a time, dip the onion ring in the egg whites. Then dip in bread crumb mixture to coat evenly, shaking off the excess.
  5. Arrange coated onion rings in a single layer on rack on baking sheet. Generously coat onion rings with canola or olive oil cooking spray.
  6. Bake for 25 to 30 minutes, turning halfway through cooking, or until golden and crisp. Serve immediately.

Nutrition Facts

Serving Size

Amount Per Serving

Calories
99
% Daily Value*
  • Total Fat
    1g
    2%
  • Saturated Fat
    0
    0%
  • Cholesterol
    0
    0%
  • Sodium
    212mg
    9%
  • Total Carbohydrate
    19g
    6%
  • Dietary Fiber
    2g
    8%
  • Sugars
  • Protein
    4g
    8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calories needs.