Cottage Foodie Diet Recipes

Oven Baked Onion Rings – A Healthy Alternative to Frying

March 25, 2015

I was craving onion rings the other day so I sat down at my computer and read about 20 different recipes before coming up with a recipe of my own.  I wanted them to be baked, with no oil, and very little or no salt.  I am used to eating all my food sans salt, but if you like salt or feel that these need to be salted, grab that shaker and have at it.

I made one batch with a silpat and the other with parchment paper, and they both turned out the same.  The silpat batch took slightly longer to cook.  You can place the smaller rings inside the larger ones for faster baking.  One large onion = two batches.

Oven Baked Onion Rings

1 large white or yellow onion, peeled sliced and separated into rings

2 eggs, beaten

1 cup milk

1/2 teaspoon garlic powder

1/4 teaspoon cayenne pepper (optional)

2 cups Panko bread crumbs

1/2 cup flour (you can also use almond flour for a great, different taste)

1/2 cup corn meal

salt and pepper to taste

cooking spray

Preheat oven to 425 degrees F. Combine flour, garlic powder, salt and pepper in a bowl and set aside, In another dish, combine the break crumbs and corn meal, set aside. Spread out the onions in a flat dish and cover with milk.  Soak for about 15 minutes.  Add about two tablespoons of the milk to the beaten eggs. Dredge the rings first in the flour mixture,  then, one at a time, dip a ring in the egg mixture and then the bread crumb/cornmeal mixture and place on your baking sheet in a single layer. Spray with cooking spray (you only need to spray one side.) Bake for 15-25 minutes or until golden brown.  You can turn them over mid-way to crisp both sides, but it’s not necessary.


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  • Reply NanaDiana March 25, 2015 at 10:29 pm

    Gay- I am saving this recipe over. I LOVE the convenience of baking things that are usually fried. These look WONDERFUL!! Thanks for the recipe and my chance to have "onion breath"…lol xo Diana

  • Reply Junkchiccottage March 26, 2015 at 4:17 am

    My hubby's faves are onion rings and we do not have them that much with all the fat so I may have to try these out and see if he likes them. They look delish. Thanks for sharing the recipe with all of us.

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