Heart Healthy Onion Rings Recipe

The classic crunch and deliciously tender interior that you love without all of the calories. Bite into this crisp, spicy, and surprisingly low-fat onion ring recipe for an unforgettable finger food experience.
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Ingredients
Recipe yields 8 servings
1 lb sweet onion
3/4 cup all-purpose flour
2 tsp baking powder
3 egg whites
1/4 cup cornmeal
3/4 cup dry panko bread crumbs
1/4 tsp salt
2 tsp dried thyme
1 tsp paprika
1/8 tsp black pepper
1/4 tsp cayenne pepper (optional)
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Helpful how to videos
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Directions
Step 1

Preheat oven to 400°. Place a wire rack on top of a baking sheet.

Step 2

Cut off ends of each onion and peel. Slice onions into 1/2-inch-thick slices and separate into rings. Place rings in bowl and cover with ice water. Soak for 30 minutes. Drain.

Step 3

In a large plastic bag, combine flour and baking powder. Add onion rings to bag and shake to coat with flour mixture. Remove from bag, shaking off the excess. Set aside.

Step 4

In a shallow bowl, beat egg whites until foamy. In another shallow bowl, combine cornmeal, panko bread crumbs, salt, thyme, paprika, black pepper and cayenne (if using). Working with one ring at a time, dip the onion ring in the egg whites. Then dip in bread crumb mixture to coat evenly, shaking off the excess. Arrange coated onion rings in a single layer on rack on baking sheet.

Step 5

Generously coat onion rings with olive oil cooking spray. Bake for 25 to 30 minutes, turning halfway through cooking, or until golden and crisp. Serve immediately.

Prep Time: 60 minutes
Servings: 8
Calories: 109
Make this for: Healthy Kids
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
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Nutrition facts
Serving Size: 4 onion rings
Per serving:
calories:109
total fat:1g
sat fat:0g
cholesterol:0mg
sodium:104mg
total carb:22g
fibers:1g
proteins:4g

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Heart Healthy Onion Rings Recipe

Ingredients
Recipe yields 8 servings
1 lb sweet onion
3/4 cup all-purpose flour
2 tsp baking powder
3 egg whites
1/4 cup cornmeal
3/4 cup dry panko bread crumbs
1/4 tsp salt
2 tsp dried thyme
1 tsp paprika
1/8 tsp black pepper
1/4 tsp cayenne pepper (optional)
Directions
Step 1

Preheat oven to 400°. Place a wire rack on top of a baking sheet.

Step 2

Cut off ends of each onion and peel. Slice onions into 1/2-inch-thick slices and separate into rings. Place rings in bowl and cover with ice water. Soak for 30 minutes. Drain.

Step 3

In a large plastic bag, combine flour and baking powder. Add onion rings to bag and shake to coat with flour mixture. Remove from bag, shaking off the excess. Set aside.

Step 4

In a shallow bowl, beat egg whites until foamy. In another shallow bowl, combine cornmeal, panko bread crumbs, salt, thyme, paprika, black pepper and cayenne (if using). Working with one ring at a time, dip the onion ring in the egg whites. Then dip in bread crumb mixture to coat evenly, shaking off the excess. Arrange coated onion rings in a single layer on rack on baking sheet.

Step 5

Generously coat onion rings with olive oil cooking spray. Bake for 25 to 30 minutes, turning halfway through cooking, or until golden and crisp. Serve immediately.

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