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Baked Onion Rings

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The healthy baked onion rings are crispy and light with no greasy mess!

Baked Onion Rings

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.

Baked Onion Rings

3.50 from 2 votes
The healthy baked onion rings are crispy and light with no greasy mess!
Course: Appetizer, Side Dish
Cuisine: American
Baked Onion Rings
Prep: 10 mins
Cook: 12 mins
Total: 22 mins
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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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 “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!

  5. Pingback: Tasty Onion Recipes You'll Love (Even If You Hate Them) - FabFitFun

  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

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    Linda Heminway

    I'm gluten free and Kellogs Corn Flake Crumbs are NOT GF. I'm going to try this with corn meal instead along with the Panko GF crumbs.

  10. Gina you should really remove this recipe. The bread crumbs do NOT stick to the onions at all. We just wasted a lot of ingredients for nothing. We followed the directions exactly as written. Then out of desperation we tried egg. That didn't work either 🙁

      1. Mine, as well as several others on here do not stick, so please….share your secret. We can’t all be wrong, and the few I see on here who say they get them to stick say it’s time consuming, which it should not be.

  11. Fabulous! I didn't have buttermilk so I used an egg. They were crispy and wonderful and I can't wait to make them again!

  12. Very good. I love the taste and the fact that it is much healthier then other recipes. I enjoy reading these recipes, and will be back soon for another.
    Fat Burners UK

  13. I made these tonight but they never got crisp or crunchy. No one else seemed to mention that as a problem. What did I do wrong?

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    Laura @ Mrs. in the Making

    Just made these… O M G!!! Thank you SO much. So, so, so good. I broiled them right at the end to make them extra crispy, very yum.

  15. Avatar photo

    I am making these now, they're in the oven but I have a problem. My crumbs were so soggy not even half way through the first half of the crumbs. What can i do for next time to keep the crumbs from getting soggy?? Thank you.

  16. Woah, gotta try this! My boyfriend who's a fast food addict in recovery might like it. Just read somewhere that you can substitute butter milk for a cup of milk + 1 tablespoon of lemon. Good to know. Now I need to go and buy Panko bread crumbs!