You either love or you hate onion rings. If you love them, you need to give this recipe a try because these crispy baked onion rings are healthy and actually good for you. But they’re still crispy! The secret to keeping these onion rings crispy is to make sure they have room to bake well in a hot oven.
If you hate onion rings, you still need to give these a try- it might be a game changer for you. They’re flavorful and crispy without the heavy grease from the deep fryer. You can eat a batch of these and still feel good afterward. No sluggish or super full stomach after eating these. You also get a little protein out of these with the addition of the string cheese sticks. The added cheese is a nice little bonus you’ll love.
Three reasons why you need to make this recipe!
They are a healthy version of onion rings without the fried oil.
Save yourself a ton of deep fried calories by baking your onion rings instead of frying them. In a hot oven, you can still get them crispy - which is the best part.
It’s like a fried mozzarella stick and onion ring all in one.
Two of the best appetizers have come together with these crispy baked onion rings. The string cheese in the middle will give you a melty, but crunchy texture. It’s oozing yummy with goodness!
There are only 5 ingredients.
We love a super simple recipe. Five ingredients are all you need to whip these up, and three of them you’re guaranteed to already have. Flour and breadcrumbs are always somewhere in the back of the pantry, and eggs are a breakfast staple. You’ll only need to get an onion and some string cheese sticks.
- Onion, cut into rings. Sweet or Red onion is best.
- Light string cheese sticks, cut into 4 pieces lengthwise each
- 1 egg
- ¼ cup flour
- ⅓ cup bread crumbs or panko crumbs
- Preheat the oven to 375F and line a baking sheet with parchment paper.
- Cut the onion up into rings. To make one crispy baked onion ring, you need two pieces of onion, One smaller than the other so it can easily fit inside the big slice. Cut each cheese string into 4 long pieces.
- Place the smaller ring inside the large one and then use 2 pieces of the string cheese and place them between the two rings, so it looks like there is a cheese ring in between the two onion rings.
- Whisk the egg in a small shallow bowl, and place the flour and bread crumbs onto separate plates.
- Very carefully dip the onion/cheese ring into the flour, then the egg, and then roll it in the bread crumbs. This can be a little tricky and you might have the odd ring fall apart, just do your best to put it back together again.
- Place on the baking sheet and bake in the oven for 12 minutes. Flip the onion rings and then bake another 8 minutes.
- The egg, flour, and bread crumbs should be enough to cover 6-8 rings depending on the size.
- I am not including nutritional info as it really depends on what cheese strings you use and how many onion rings you get out of it. See the tips and tricks for calculating the nutrition info.
- Serve warm and enjoy!
- Onion 0 points
- Light string cheese 1-2 points each
- Egg 0 points
- All Purpose flour 3 points
- Bread crumbs or panko crumbs 4 points
- If you’re a fan of traditional onion rings, skip the string cheese and make the recipe with just the onion rings.
- Use Italian flavored breadcrumbs for more flavor.
- You could add a few tablespoon of ranch seasoning or taco seasoning to plain breadcrumbs to mix up the flavors.
- Serve with zero point ranch, no sugar added marinara sauce, or G Hughes sugar free BBQ sauce. The options are endless since these are so healthy!
- Add up however many string cheese sticks you use, multiply by 1-2 points depending on what brand you use, then add in the flour and bread crumb points. Divide this by the number of onion rings you make to get the total points per onion ring.
- Alternatively, you can put all of the ingredients into MyFitnessPal or MacrosFirst and divide by how many onion rings you get. That will give you the calories, protein, carbs, fats, sodium, fiber, and sugar for each onion ring.
- You can easily make these in an air fryer if you have one. Air fry on 375 for 10-12 minutes - until crispy!
- These don’t keep well - they will get soggy in the fridge. So plan to consume them right after baking. They do not freeze well.
- You can prep the onion and cheese ring ahead of time and let them sit in the
- fridge until you’re ready to bake. Just dip into the flour, egg, and bread crumbs right before baking.
- If you find the egg isn’t enough to dip the onion rings in, you can whisk in some almond milk to make a thinner egg wash. It will still bind the coating to the onion rings.
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CRISPY BAKED ONION RINGS
- Onion cut into rings (I used red onion)
- Cheese strings cut into 4 pieces each
- 1 egg
- ¼ cup flour
- ⅓ cup bread crumbs or panko crumbs.
- Preheat oven to 375F, line a baking sheet with parchment paper.
- Cut your onion up into rings, to make one ring you need two pieces of onion and one has to easily fit inside the other. Cut each cheese string into 4 long pieces.
- Place your smaller ring inside your large one and then use 2 pieces of your cheese string and wrap between the two rings.
- Whisk your egg in a small bowl, and place your flour and bread crumbs onto separate plates.
- Very carefully dip your onion ring into your flour, then your egg and them roll in your crumbs. This can be a little tricky and you might have the odd ring fall apart, just do your best to put back together again..
- Place on baking sheet and bake in oven for 12 minutes, turn oven and bake another 8 minutes.
- The egg, flour and crumbs should be enough to cover 6-8 rings depending on size.
- I am not including nutritional info as it really depends what cheese strings you use, and the flour won't all be used nor will the egg.. If your cheese strings are 2 SP each then each onion ring will be 2 SP if your cheese strings are 1 SP each then your rings will be 1 SP each, best served warm.