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+ servings
baked onion rings

Extra Crispy Baked Onion Rings

The perfect snack for a football watch party. Enjoy these baked onion rings with your favorite dipping sauce. 
Course Snack
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2
Calories 270kcal



  • Preheat oven to 450 degrees F. Line a baking sheet with parchment paper. Prepare the onion by slicing off both ends and making ~1/4" slices. Separate into single rings. 
  • Prepare three small bowls: one with the whole wheat flour, one with the egg whites, and one with the bread crumbs and seasonings.
  • Dunk each ring into the flour mixture, then into the egg whites, and then into the bread crumbs, until evenly coated. Place rings on the parchment lined baking sheet.
  • Spray rings with extra virgin olive oil spray. Bake for 15-20 minutes, flipping each ring with tongs half way through. 


*Use one hand for dunking the rings into the flour and panko mixtures, and the other hand for dunking them into the egg whites. This will prevent any mixing of the eggs and dry ingredients. 
*You can find extra virgin olive oil spray at most grocery stores, such as Trader Joe's. 
*These can be made gluten-free with gluten-free breadcrumbs and flour if desired.
*You can double or triple the recipe to serve a larger crowd.


Serving: 1serving | Calories: 270kcal | Carbohydrates: 49g | Protein: 14g | Fat: 3g | Saturated Fat: 1g | Sodium: 1170mg | Potassium: 321mg | Fiber: 6g | Sugar: 5g | Vitamin A: 246IU | Vitamin C: 4mg | Calcium: 78mg | Iron: 3mg