Oven-Baked Onion Rings


These easy baked onion rings are super crunchy and almost as good as any made in a deep fryer. No-muss, no-fuss!

Prep Time:
15 mins
Cook Time:
15 mins
Total Time:
30 mins


  • cooking spray

  • 2 large egg whites

  • 2 tablespoons milk

  • 1 pinch cayenne pepper, or to taste

  • 3 cups panko bread crumbs, or more if needed

  • ½ cup all-purpose flour

  • salt and ground black pepper to taste

  • 1 large yellow onion - ends trimmed off, peeled, and cut crosswise into 1/2-inch slices


  1. Preheat the oven to 450 degrees F (230 degrees C). Spray a large rimmed baking sheet with cooking spray.

  2. Whisk egg whites, milk, and cayenne pepper together in a bowl until thoroughly combined. Place panko into a separate bowl.

  3. Toss a few onion slices in milk mixture with tongs until coated. Lift up so excess liquid drips back into the bowl, then place into panko and shake the bowl until rings are coated. Transfer to the prepared baking sheet and repeat with remaining onions. Spray coated onions lightly with cooking spray.

  4. Bake in the preheated oven until onions are tender and crumbs are light golden brown, 12 to 15 minutes.

Nutrition Facts (per serving)

289 Calories
3g Fat
72g Carbs
13g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 289
% Daily Value *
Total Fat 3g 4%
Saturated Fat 1g 5%
Cholesterol 1mg 0%
Sodium 428mg 19%
Total Carbohydrate 72g 26%
Dietary Fiber 1g 4%
Protein 13g
Vitamin C 3mg 14%
Calcium 21mg 2%
Iron 1mg 4%
Potassium 111mg 2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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