Low Fat Baked Onion Rings

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Crispy and light with no greasy mess. Great as a snack or a perfect side dish to a nice juicy burger!

When I was a kid, I loved onion rings with my burger, but never loved that greasy after-taste. Baking them with a blend of Panko, cornflake crumbs and breadcrumbs gives these a fabulous crunch without all the fat.

If you can’t find cornflake crumbs you can make your own by pulsing corn flakes in the food processor. The best way to bread them so the breading doesn’t fall off is to avoid using your fingers, instead use tongs to take them out of the breadcrumbs. Also, you have to do this in 2 batches so the crumbs don’t clump.

Note: I was left with 2/3 of the crumb mixture and 2 cups of the buttermilk after these were done, which I deducted from the nutritional values.

3.5 from 2 votes
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Low Fat Baked Onion Rings

75 Cals 3 Protein 15 Carbs 0.6 Fats
Cook Time: 12 mins
Yield: 2 servings
COURSE: Appetizer, Side Dish
CUISINE: American


  • 1 medium onion, sliced into 1/4 inch rings
  • 2 1/4 cups low fat buttermilk
  • 1/2 cup panko bread crumbs
  • 1/4 cup Italian seasoned whole wheat bread crumbs
  • 1/4 cup crushed corn flake crumbs
  • salt to taste
  • olive oil baking spray, I used my Misto


  • Place slices of onion in a shallow dish.
  • Pour the buttermilk over the top and let them soak for about 1 - 2 hours, refrigerated.
  • Preheat oven to 450 degrees.
  • Line baking sheet with parchment paper or foil.
  • Combine panko, bread crumbs and corn flakes and place half of the crumbs in a large dish, season with salt. Reserve the rest for when the first batch is used up.
  • This should help avoid clumping and they should stick better to the onions.
  • Dip each soaked onion ring into the crumb mixture; coat well.
  • Place rings onto two cookie sheets.
  • Lightly spray with oil.
  • Bake about 12 minutes or until golden brown.
  • Serve immediately.


Adapted from Life as a Lofthouse


Serving: 1/2, Calories: 75kcal, Carbohydrates: 15g, Protein: 3g, Fat: 0.6g, Cholesterol: 1mg, Sodium: 53mg, Fiber: 2g, Sugar: 2g
Blue Smart Points: 2
Green Smart Points: 10
Purple Smart Points: 10
Points +: 2
Keywords: Kid Friendly, Vegetarian Meals