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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.

Low Fat Baked Onion Rings

3.50 from 2 votes
Course: Appetizer, Side Dish
Cuisine: American
Yield: 2 servings
Serving Size: 1 /2


  • 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.

Last Step:

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Adapted from Life as a Lofthouse


Serving: 1 /2, Calories: 75 kcal, Carbohydrates: 15 g, Protein: 3 g, Fat: 0.6 g, Cholesterol: 1 mg, Sodium: 53 mg, Fiber: 2 g, Sugar: 2 g


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190 comments on “Low Fat Baked Onion Rings”

  1. Unfortunately, this recipe was the biggest (only?) fail I’ve ever had from this site. The bread crumb mixture did NOT stick to anything! I basically put into the oven some onions with scattered crumbs randomly stuck to it. My second batch I went old school and took from the buttermilk to seasoned flour, back into buttermilk and then the crumbs and worked much better, but that first batch was a dud. Sorry. Crumb mix was good, technique was not.

  2. Avatar photo
    Saralyn Peritz

    Sounds yummy, but I don’t think the freestyle points are calculated correctly. Just the point value for the panko, bread, and cornflake crumbs comes to 5 per serving, and that’s before however much buttermilk would be absorbed. Is there really that much leftover crumbs or is there a problem with the calculation??


    1. Hi Saralyn. Are you using the recipe builder? The only accurate way to determine any recipe’s SmartPoints® value is to plug the ingredients into the recipe builder on the Weight Watchers website (Click on “My Foods,” select “Recipe,” and click “Create a recipe.”) which does not count fruits and vegetables in recipes in the calculations as they are now 0 points.

      The SmartPoints® calculator isn’t meant for recipes and will often give you the wrong points (usually higher) because it’s counting the fruits and vegetables. So if you see a recipe with a SmartPoints® value that’s different from what the calculator tells you, now you know why.

  3. Avatar photo
    vicky Blackwell

    LOVED THEM!…..relatively easy to make. Getting the bread crumb mixture to coat well was a challenge and the most time consuming part of the recipe. Was very tasty and crunchy…Will make again

  4. Tried these last night and they were GREAT. My fiance does not typically appreciate healthy substitutes or alternatives and he loved them. After reading through others’ struggles with keeping the breading on the onions i soaked the onions in buttermilk all day and then floured, dipped back in the buttermilk, and then covered in breadcrumbs and had no problem getting them to stick. I’m sure this makes them a little less healthy but it’s still a better substitute for the fried version!

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  6. I’m looking forward to making these for my family! Tonight we’re having your jalapeño popper stuffed chicken and fiesta lime rice. I’m so happy to have found your site! Working on losing weight and eating healthier. Also reducing my father’s cholesterol.

  7. My husband recently had a tripple by-pass so I’m looking for low (or no) fat recipes. Tried this one tonite and it was great. I followed the direedtions exactly and they came out great. Soaked the onions in buttermillk for 3 hours. Thanks for this recipe!!! My husband loved them!!

  8. My 13 year old makes these about once a week. The only change she makes is to use our Actifry instead of the oven. They turn out amazing