crispy light onion rings
  • (2 medium) yellow onions, sliced into 1/2 in. thick
  • (3/4 cup) all-purpose flour
  • (2 tsp.) baking powder
  • (3 large) eggs, lightly beated
  • (1 1/2 cups) whole-wheat, fine dry breadcrumbs
  • (1 Tbsp.) seasoning blend, such as Cajun, jerk or Old
  • Olive oil or canola oil cooking spray



Crispy Light Onion Rings

Thick onion rings coated in seasoned breadcrumbs and baked until crispy.

Preparation Time

About 40 minutes

Cook Time

About 20 minutes


  1. 1Place oven racks in the top and bottom positions, preheat oven to 450°F. Spray 2 baking sheets with
    cooking spray.
  2. 2Separate onion slices into rings, discard small rings. Cover with cold water and set aside.
  3. 3Set out 3 shallow dishes. To first, add flour and baking powder. To second, add eggs. To third, add breadcrumbs and seasoning blend.
  4. 4Use one hand to coat each ring in flour. Use other hand to dip in egg, then use first hand again to coat in breadcrumbs. Place on baking sheets, then spray with cooking
  5. 5Bake 18-20 minutes, turning halfway through. Enjoy!

Nutritional Information

Serving Size: 6 onion rings

Amount Per Serving:

  • Calories 175
  • Total Fat 3 g
  • Total Carbohydrate 29 g
  • Protein 7 g
  • Cholesterol 79 mg
  • Sodium 557 mg
  • Fiber 2 g

Additional Information

Recipe Category: Snack

Recipe Subcategory: Miscellaneous

Recipe Ethnicity: N/A

Dietetic Info:

  • Glycemic Index:
  • Gluten Free: No

Vegetarian/Allergen Info: Contains Eggs

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.