Baked Onion Rings

We spent a hot and steamy Memorial Day at a hot air balloon festival, eating delicious carnival food, listening to questionably good live music and watching our son enjoy the kid’s rides.  Most carnival food, if eaten out of context, is pretty unappetizing.  But, surrounded by the sounds, the fresh air and the crowds of people, this food seems like a special treat.  It’s as if I have permission, for a short time, to be baaaaad.  Funnel cakes.  Gyros.  Shaved ice.  Oh my!

My son, who despises beans and nuts, has a strange affinity for boiled peanuts.  Though the slimey texture is a put-off for me, it makes me smile to see him eating something…well, strange.

At home, though, I much prefer the healthier versions of “fun foods”.  They’re much easier on the conscience this way.  One of the easiest and tastiest is baked onion rings.  Yes, BAKED.  Don’t be fooled, though they are baked they are still incredibly crunchy and tasty.  You’ll barely miss the grease coating your mouth.

Baked Onion Rings (adapted slightly from Poor Met)

Printable recipe


  • 1 medium yellow onion
  • 1/2 cup all-purpose flour
  • 1/2 cup whole wheat bread crumbs
  • 2 eggs
  • cajun seasoning, Mrs. Dash or salt (or whatever seasoning you prefer)


1 Cut ends off of the onion and then slice into 1/2 inch wide sections. Remove each ring from the sections and place in cold water for 5 minutes or so.

Preheat oven to 450ºF.

Take each onion ring and shake dry. Place in bowl with flour and your choice of seasoning (shake off excess), then dip in egg (shake off excess), and cover with bread crumbs (yep… shake off the extra crumbs). Place on the baking sheet.

Lightly spray with cooking spray and bake for 7-8 minutes. Flip each onion ring over and bake for another 5-6 minutes.

One thought on “Baked Onion Rings

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