Zesty Baked Onion Rings Recipe

Crisp Zesty Baked Onion Rings Recipe | ASpicyPerspective.comCrisp Zesty Baked Onion Rings Recipe, a fabulous side dish and party snack!

Zesty Baked Onion Rings Recipe | ASpicyPerspective.com
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There are days only onions rings will do… Tender silky-sweet onions surrounded by crispy deep-fried breading. Swoon!

Usually this happens when I’m 3 days into a strict diet, and can’t even look at fried foods without caving in.

Healthy Zesty Baked Onion Rings Recipe | ASpicyPerspective.com

Fortunately for me, I’ve figured out a way to put the smack down on my cravings. It’s a low fat version of onion rings, made with sweet onions, nonfat buttermilk, egg whites, a simple crusty breading. Baked instead of fried.

Believe it or not, you can make crispy delicious onion rings in the oven. In fact, my Zesty Baked Onion Rings Recipe is so authentic tasting, your family might even think you pulled out the fry daddy.

How to Make - Zesty Baked Onion Rings Recipe | ASpicyPerspective.com

To make awesome baked onions rings, I need to share a few secrets with you.

1) Be patient. Once cut, the onions need to soak in a nice long buttermilk bath to tenderize. This is extremely important. If you skimp on the soak time the onions will be rubbery in texture. (This is true when you fry them as well.)

Step 2 - Zesty Baked Onion Rings Recipe | ASpicyPerspective.com

2) After soaking the onions in buttermilk, they need to be dunked into frothy egg whites. The egg whites glue the breading to the onion, while keeping a light crispy texture. Buttermilk alone will result in a soggy crust.

3) Use a mix of textural ingredients to create an ultra crispy crust. I used a blend of panko bread crumbs, cornmeal, and whole wheat flour to add a bit of substance to the breading.

Make - Zesty Baked Onion Rings Recipe | ASpicyPerspective.com

4) The breading needs a boost of flavor. I like to add Old El Paso Taco Seasoning to my breading mixture to give it a little wow-factor. The taco seasoning adds a spicy intrigue that really takes the Zesty Baked Onion Rings Recipe to the next level. That way, they taste fabulous whether you decide to dunk them in ketchup or not.

old el paso

5) Once the Zesty Baked Onion Rings Recipe is spread out on baking sheets, give them a little coating of nonstick cooking spray to help the breading crust up in the oven.

Low Fat Zesty Baked Onion Rings Recipe | ASpicyPerspective.com

Follow these guidelines, and you will be amazed by the outrageous taste and texture of these healthy onion rings.

The Best Zesty Baked Onion Rings Recipe | ASpicyPerspective.com

This Zesty Baked Onion Rings Recipe is an absolute must-make to fight fried food cravings. They give you the crunch you desire, without the added fat and calories!

Easy Zesty Baked Onion Rings Recipe | ASpicyPerspective.com


Zesty Baked Onion Rings Recipe

Yield: 8 servings

Prep Time:15 minutes (active time)

Cook Time:12 minutes

5 / 5 (2 Reviews)
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Zesty Baked Onion Rings Recipe made with fresh onions, crispy coating, and spices. This healthy onion ring recipe is loaded with flavor and crunch.


  • 1 1/2 pounds large sweet onions
  • 1 quart nonfat buttermilk
  • 3/4 cup eggs whites (about 6 egg whites)
  • 1 1/2 cups panko bread crumbs
  • 1 cup cornmeal
  • 3/4 cup whole wheat flour
  • 1 packet Old El Paso Taco Seasoning
  • 2 teaspoon sea salt
  • Oil-based cooking spray (like Pam)


  1. Peel and slice the onions into 1/3 – 1/2 inch rounds. Separate the onions rings and place them in a baking dish (or a large ziplock bag.) Pour the buttermilk over the onion rings, cover, and refrigerate for 4 to 12 hours to marinate.
  2. Once the onion rings have had a long soak in buttermilk, preheat the oven to 450 degrees F and line several baking sheets with parchment paper.
  3. Mix the panko, cornmeal, flour, Old El Paso Taco Seasoning, and salt in a pie pan or shallow dish. In another pie pan, whisk the egg whites until they are very frothy.
  4. Dip the onion rings in the egg whites, followed by the seasoned breading. Make sure to coat them thoroughly. Then lay them on the baking sheets. Whisk the egg whites again if they deflate.
  5. Spray the tops of the onion rings with cooking spray. Bake for 12-15 minutes until very crispy and golden.

NOTE: The longer the onions soak in the buttermilk the more tender they will be after baking. Sometimes I prep them the night before so they have 12-18 hours to soak. Onions that haven’t soaked very long will seem rubbery.

Nutrition Information

Yield: 8 servings, Serving Size: 8

  • Amount Per Serving:
  • Calories: 278 Calories
  • Total Fat: 1.8g
  • Saturated Fat: 0.3g
  • Cholesterol: 3mg
  • Sodium: 1187mg
  • Carbohydrates: 51.6g
  • Fiber: 3.1g
  • Sugar: 13.3g
  • Protein: 13.3g
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Disclosure: this post is sponsored by Old El Paso. All opinions are my own.


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10 comments on “Zesty Baked Onion Rings Recipe

  1. Spicy Adamaposted July 18, 2016 at 12:27 am Reply

    These were really tasty BAKED Onions!! We have tried them with peanut salsa from Spicy Adama Brand!! Check it out at http://www.spicyadama.com

    Rating: 5
  2. Betty Lynneposted June 26, 2016 at 9:33 pm Reply

    I must say that I have tried “baked” onion rings in the past and have always been disappointed. Have never submitted said onion rings to such a long soak though. What a difference! Mine bathed overnight and the results were crispy, zesty onion rings that disappeared way too quickly. My daughter’s comment was, “we need to make more, way more, next time!” Thanks!

    Rating: 5
  3. chrisposted June 25, 2016 at 4:36 pm Reply

    HOW LONG is the very important SOAK in the buttermilk…. did I miss this??

    • Sommerposted July 10, 2016 at 5:55 pm Reply

      Hi Chris! The recipe states 4-12 hours, but you can soak them longer if you like. :)

  4. Gaby Dalkinposted June 14, 2016 at 2:32 am Reply

    Drooling! These look addictive!!

  5. Beverley Pressposted June 13, 2016 at 4:33 pm Reply

    what a great recipe and idea…I love it!! Thank you xoxo

  6. Heather Christoposted June 13, 2016 at 2:41 pm Reply

    these look so crispy! great technique!

  7. Kevin Lynchposted June 13, 2016 at 1:25 pm Reply

    Those onion rings look so nice and crispy and good!

  8. Mariaposted June 13, 2016 at 11:57 am Reply

    These look crispy and delicious!

  9. Emily @ Life on Foodposted June 13, 2016 at 5:57 am Reply

    I tend to think onion rings need to be fried however these look super delicious. I love the extra spice.