… because what is life without good food?

Oven Baked Onion Rings

with Avocado Cilantro Lime Dipping Sauce … Adapted from The Foodie Physician

Oven Baked Onion Rings ~ Sumptuous Spoonfuls #healthy #snack #recipe

This recipe has been on my to-do list for a while now … I love onion rings! But I hate the way fried foods make me feel. So I decided last Saturday it was time to try out my friend Sonali The Foodie Physician‘s healthier oven-baked version of them. I wasn’t sure how well they would work, especially because I didn’t have any buttermilk and I really didn’t want to run to the store, so I tried it with milk and it worked! The trick is to coat the onions in flour first. You wouldn’t think the flour would stick to the slippy onions, but it does.

These oven baked onion rings have the same lovely crunch and the oh-so-sweet tender onion inside that the fried ones do, but the lack of fat means you need something else to provide some flavor. I went with a spicy good dipping sauce and that totally satisfied my snacking experience.

It takes a little time to make these O’s happen, but they are SO worth it (in my book).

Oven Baked Onion Rings

Prep Time: 25 minutes

Cook Time: 15 minutes

Total Time: 40 minutes

Oven Baked Onion Rings


  • 1 medium sweet onion, peeled
  • For the breading:
  • 1 slice whole grain bread, toasted & ground into crumbs (about 1/2 cup crumbs)
  • 1/3 cup rice crispies or other rice cereal
  • 1/2 teaspoon Italian seasoning
  • 1 teaspoon Red Robin seasoning (recipe here)
  • For coating:
  • A bit of white whole wheat flour
  • A bit of lowfat milk
  • For dipping: Avocado Cilantro Lime Salad Dressing (recipe here)


  1. Preheat the oven to 425 and spray a baking sheet with cooking spray. Slice the onion into thick slices, then separate the slices into rings. Prepare the dipping sauce.
  2. Prepare the breading by whirling together all the breading ingredients in a handi chopper or food processor. Put the breading in a bowl.
  3. Now prepare a second bowl with milk and a third bowl with flour. Set the bowls side by side: flour, then milk, then breading, then the baking sheet. Dip each ring first in flour, coating it completely, then carefully transfer to the milk and coat it in milk, then set it carefully in the breading and use your fingers to cover it in breading. Gently lift the ring from the breading, trying not to knock too much of the little crumbs off the ring and set it on the baking sheet.
  4. Repeat for the rest of the rings, giving each ring a little space around it, then spritz the top of the rings with olive oil or canola oil cooking spray and set the baking sheet in the oven to bake for about 15 minutes or until the rings are golden brown and nicely crunchy.


RECIPE SOURCE: http://www.sumptuousspoonfuls.com/

© Copyright 2013, Sumptuous Spoonfuls. All images & content are copyright protected. I love it when you share, but please do not use my images on your own site/page without prior permission. If you want to publish any of my images, please ask first. Sharing, pinning, and tweeting is always appreciated as long as the shares and pins link back to here for the recipe. If you want to republish this recipe as your own, please re-write the recipe in your own words or link back to this post for the recipe.


Oven Baked Onion Rings ~ Sumptuous Spoonfuls #healthy #snack #recipe

This recipe was shared at Talking over the Fence TuesdayTuesday’s TableThe Wednesday RoundupWhat to Do WeekendsWeekend Potluck, Sweet & Savory Sunday, Munching MondayInspiration Monday and Moonlight & Mason Jars.

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11 Responses

  1. WOW – thank you! I love onion rings and love trying new recipes. Thanks for sharing over at Talking Tuesday! Hope to see you next week. co-host Sandra @ A Dash of Sanity

    December 3, 2013 at 11:39 pm

  2. Thank you, Ann! I can hardly wait to give these a try! Really good onion rings have always been a weakness, but I very rarely eat fried food any more… this looks like the perfect solution! Thank goodness I have some help in the kitchen… xoxo

    December 4, 2013 at 2:01 am

    • Ann

      I think it is! I hope you like them Michele 🙂

      December 4, 2013 at 7:25 pm

  3. Thanks so much for linking up at The Wednesday Roundup! This recipe looks amazing!!!!!!! Angela @ http://lemoinefamilykitchen.blogspot.com

    December 4, 2013 at 9:04 pm

  4. These look amazing! My husband and I love onion rings, but I’ve never tried making them myself. This doesn’t look hard at all! I should try them!

    December 4, 2013 at 9:44 pm

    • Ann

      You should Chelsea!

      December 5, 2013 at 8:24 am

  5. These look delicious and what a great appetizer for all these wonderful Christmas parties coming up! Thank you for sharing at Moonlight and Mason Jars!

    December 5, 2013 at 9:12 am

  6. Ann, these look like they are going to be my new favorite thing!! Baked? I am so excited to try them- PINNED! 😀

    Love, Joy

    December 7, 2013 at 3:47 pm

  7. Hi and TFS this recipe for onion rings at crafts a la mode! I pinned and thanks my family LOVES onion rings and it’s so nice to have them baked instead of frying them.
    Julie at Julie’s Lifestyle

    December 8, 2013 at 8:13 pm

  8. Ann

    Yum, Ann! I so need to make these!!

    December 12, 2013 at 9:02 am

    • Ann

      You do! I can’t wait to see yours 🙂

      December 12, 2013 at 7:17 pm