Baked Onion Rings

Written by Jamie on February 11, 2012


Onion rings are a timeless comfort food classic, yet do not exactly fit in well with "healthy eating".  However, I am here to inform the world that non-fried, tasty onion rings do indeed exist!  Here is a recipe that can be made two ways: All buttermilk or half buttermilk, half egg whites. 

The all buttermilk version is easier, and tastes great.  The use of egg whites does add an extra element of crunch, but also is trickier to pull off without a helper, as the egg whites loose volume quickly.  Keep this in mind.  Also, make sure to coat the onion rings with panko well, even if it means manually pressing panko into the onion ring.  You'll thank me later!!

  • 4 large Vidalia onions, cut into 1/2-inch-thick-slices
  • 2 cups Buttermilk
  • 2 cups whole-wheat flour
  • 2 cups whole-wheat panko breadcrumbs
  • 4 large egg whites (optional)
  • Salt and freshly ground black pepper
  • 1/4 tsp Cayenne pepper
  • Nonstick cooking spray


  1. Separate the rings, and only use the larger rings.
  2. Pour the buttermilk into a rectangular baking pan
    1. Place onions into the pan, and allow to soak for 20 minutes
    2. Flip halfway
  3. Preheat oven to 425.
    1. LIne two baking sheets with foil and a wire baking rack (optional)
    2. Spray foil or wire baking rack with nonstick cooking spray
  4. Place the flour and panko in separate small dishes
    1. Mix the cayenne into the flour
  5. All Buttermilk Steps
    1. Remove onion rings from the buttermilk, and pour buttermilk into a large bowl.
    2. Working in batches
      1. Dip an onion ring in buttermilk, then dredge in flour, shaking off any excess.
      2. Slowly dip the onion ring in buttermilk again, making sure the onion ring is well coated
      3. Then, immediately dip in the panko, coating completely
      4. Place on prepared baking sheet
  6. Half Eggwhite, Half Buttermilk Steps
    1. In another large bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks.
    2. Working in batches
      1. Remove onion from buttermilk, then dredge in flour, shaking off any excess.
      2. Add the rings to the egg whites and toss to coat completely.
      3. Then, add the rings, a few pieces at a time, to the panko and coat completely
      4. Place on a prepared baking sheet
  7. Season the rings generously with salt and pepper
    1. Mist them with Olive Oil (via Misto) or cooking spray
    2. Bake until the panko is a deep golden brown and crispy and the onions are tender, about 20-30 minutes.
    3. Flip onion rings half-way, and recoat with Olive Oil or Cooking Spray

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One of the best recipe of onion which I ever have read.Thanks for your fabulous work and effort in bringing such dish to us.

Thanks! I'm glad you like it.

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