Baked onion rings are a guilt-free alternative to the classic deep-fried version.
These crispy rings are perfect as an appetizer, side dish, or snack.
With a flavorful coating and tender onion centers, they’re sure to be a hit at your next gathering.
Ingredients
2 large Vidalia onions
3/4 cup all-purpose flour
4 large egg whites
2 tablespoons mayonnaise
1 cup Italian-style breadcrumbs (see note below)
Cooking spray
Equipment
Large baking sheet
Instructions
Preheat the Oven:
Set your oven to 425°F (220°C).
Grease a large baking sheet with cooking spray.
Prepare the Onions:
Slice the onions into 1/2-inch wide rings.
Place the onion rings in a bowl of water.
Coating Process:
In a medium bowl, whisk together the flour, 1 teaspoon salt, and 1/4 teaspoon pepper.
In another bowl, whisk together the egg whites and mayonnaise.
Place the breadcrumbs in a third bowl.
Coat the Onion Rings:
Remove each onion ring from the water, shaking off excess moisture.
Dip the onion ring into the flour mixture, ensuring it’s thoroughly coated.
Next, dip it into the egg white mixture.
Finally, coat it with breadcrumbs, pressing firmly to adhere.
Arrange and Bake:
Place the coated onion rings on the prepared baking sheet.
Spray them lightly with cooking spray (optional but helps with browning).
Bake for 10 minutes, then flip the rings and bake for an additional 5 minutes until golden brown and crispy.
Serve Warm:
Enjoy with your favorite dipping sauce!
Nutritional Facts (per serving)
Calories: Approximately 150
Fat: 2g
Carbohydrates: 28g
Protein: 6g
Health Benefits
Lower Fat Content: Baking reduces the fat compared to deep frying.
Rich in Antioxidants: Onions contain quercetin, which has antioxidant properties.
Heart-Healthy: Mayonnaise provides healthy fats.
FAQs
Can I use regular breadcrumbs?
Yes, but Italian-style breadcrumbs add more flavor.
Can I make these gluten-free?
Absolutely!
Use gluten-free breadcrumbs.
Can I freeze leftovers?
Yes, reheat in the oven for best results.
Can I use red onions?
Certainly!
Adjust cooking time as needed.
Can I add spices to the coating?
Definitely!
Try paprika or garlic powder.