Un-Fried Onion Rings

We eat our fair share of cookies around here.  But you know what else we eat a lot of?  Lean meats (poultry and fish), whole grains, fresh veggies…

See, when I want a dessert, I want to know I’m eating dessert.  So as a trade off, 99% of our meals are very healthful.  We’ve been enjoying these “un-fried french fries” for years.  So when I came across this recipe for an “un-fried onion ring”…I had to try it.

Oh my!  These are absolutely delicious.  Everything you could expect from an onion ring.  Crispy coating, sweet onion inside.  Perfect alongside your favorite (veggie) burger.

 Baked Onion Rings

adapted from Martha Stewart Everyday Food        

  • 3 cups cornflakes
  • 1 cup plain dried breadcrumbs (I prefer Panko breadcrumbs.  Crispier crunch…)
  • 2 large egg
  • 1 cup low-fat buttermilk
  • 1/2 cup all-purpose flour
  • 1/4 teaspoon cayenne pepper
  • Coarse salt and ground pepper
  • 1 medium sweet onion, such as Vidalia, quartered crosswise and broken into rings (discard small center rings)
  • 2 tablespoons olive oil (I’m still not calling them fried)
  1. Preheat oven to 450 degrees. In a food processor, pulse cornflakes and breadcrumbs until fine crumbs form, then transfer  to a medium bowl (this crumb mixture gets pretty clumpy pretty quick.  My recommendation is to use 1/2 cup of the crumb mixture at a time.  Refill your bowl as you go).    In another medium bowl, whisk together egg, buttermilk, flour, and cayenne and season with salt and pepper.
  2. Dip onion rings in egg mixture (letting excess drip off) and dredge in cornflake mixture; place on a large plate. Pour oil onto a rimmed baking sheet. Place in oven and heat 2 minutes. Remove sheet from oven and tilt to coat evenly with oil. Arrange onion rings on sheet. (I love how they sizzle).  Bake, turning once, until onion rings are golden brown, about 16 minutes. Season with salt.

Try these.  You will not be disappointed!

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9 Comments:


  • By Jana@ delectablymine 13 Jan 2012

    Yum! I love finding healthier versions of tasty fried food. This looks like something I’ll have to try soon!

  • By Karen 13 Jan 2012

    I can’t wait to try these and your unfried french fries. They both look so good. Thanks!

  • By Jesica @ Pencil Kitchen 13 Jan 2012

    Definitely have to try these!! Would these work for Calamari???

    • By megantbradley 13 Jan 2012

      Jesica, I’ve never tried it with Calamari. I would imagine it would work. Try it and let me know!

  • By Danguole 13 Jan 2012

    I’m a big fan of baking fries and onion rings too! Frying oil isn’t worth the groggy, gross feeling to me. Dessert, absolutely.

  • By Cookie Sleuth 13 Jan 2012

    Perfect for summer!

  • By Valerie 14 Jan 2012

    I love onion rings, but rarely eat them because of all the fat. Maybe I’ll enjoy these instead!

  • By Cindy 16 Jan 2012

    I love this healthy version of “unfried” onion rings! That means I can eat more without feeling guilty the next day!

  • By Traci 16 Jan 2012

    This looks absolutely amazing! I will be making these for sure next time we have burgers!

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