Skip to Content

Baked Onion Rings – Healthy and Delicious

One of my favorite restaurant side dishes in baked onion rings.  I love the crispiness of the outside and the hot and delicious onion flavor inside the coating.   But the original version is full of fat and calories.  These baked onion rings have all the flavor of deep fried ones but are much more healthy.

Oven Baked Onion Rings

Lightened up Baked Onion Rings.

I wanted something that had a crispy texture, so instead of deep frying, I chose to bake these.  The taste comes from the nice mixture of coating seasonings.

I have used egg whites and almond milk, to help the seasonings stick to the onion rings and combined them with ground oatmealto lighten up this delicious recipe.

The end result was a nice crunchy and savory onion ring that makes a great side dish or appetizer course for a party.

What do you use for coatings when you bake a previously fried recipe?  Please leave your comments below.

For more healthy recipes, please visit me on Facebook.

Yield: 2 servings

Baked Onion Rings

Baked Onion Rings

These baked onion rings have all the flavor of deep fried ones but are much more healthy.

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes


  • 1 Vidalia onion
  • 1/3 cup of rolled oats
  • 1/4 tsp black pepper
  • 1/4 tsp crushed red pepper
  • 1/4 tsp garlic salt
  • 1/4 tsp seasoned salt
  • 1/3 cup unsweetened almond milk
  • 2 egg whites


  1. Preheat the oven to 450 degrees.
  2. Meanwhile, put the oats into a food processor and pulse to grind it into a flour consistency
  3. Combine the spices with the ground oatmeal and set aside.
  4. Mix the almond milk with the egg whites in a separate bowl.
  5. Peel the onion and slice it and then separate it into rings.
  6. Place each ring into the milk solution for a few seconds and then roll in the flour. Place on a baking sheet lined with parchment paper.
  7. Cook for 10 minutes (watch to make sure it doesn't get too browned.)
  8. Serve with your favorite dipping sauce.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 128Total Fat: 2gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 457mgCarbohydrates: 23gFiber: 3gSugar: 9gProtein: 7g

Nutritional information is approximate due to natural variation in ingredients and the cook-at-home nature of our meals.


Disclosure of Material Connection: Some of the links in the post above are "affiliate links." This means if you click on the link and purchase the item, I will receive a small commission from the sale, but the price is the same for you. I am disclosing this in accordance with the Federal Trade Commission's 16 CFR, Part 255: "Guides Concerning the Use of Endorsements and Testimonials in Advertising."

Share on Social Media

cheesy penne pasta
Cheesy Penne Pasta With Tomatoes and Pecans
S'mores for a crowd
Camping Foods - Creative Ideas for Easy Meals