Crispy crunchy Homemade Oven Baked Onion Rings are made with just a few simple ingredients, and much healthier than the fried version
5 from 6 votes

Homemade Oven Baked Onion Rings

This recipe for crispy crunchy baked, not fried, onion rings is super impressive! And, much healthier than the deep-fried ones, without losing any flavor of those greasy ones.
Course Appetizer
Cuisine American
Keyword baked, onion rings
Prep Time 20 minutes
Cook Time 28 minutes
Total Time 48 minutes
Servings 8 servings
Calories 81 kcal
Author Debi


  • 2 large sweet onions
  • 2 egg whites lightly beaten until frothy
  • 1 cup whole-wheat flour
  • ½ teaspoon salt
  • 1 teaspoon dried herbs and spices I like ½ t oregano, ¼ t basil, and ¼ t onion powder
  • Non-stick cooking spray


  1. Preheat oven to 400° F.
  2. Trim the root and the stem end off of the onion, and remove the papery onion skin. Cut the onions horizontally into 1/2 –inch to 1-inch rings. Separate out the larger usable rings from the smaller pieces, and save the smaller pieces for another recipe.
  3. Steam the onion rings over rapidly boiling water for 3 minutes. After cooking, rinse them with cold water to stop the cooking, and drain thoroughly.
  4. Combine the onion rings and the beaten egg whites in a large bowl, and mix to coat evenly.
  5. Cover a baking sheet with parchment paper or a silicone baking mat. Combine the flour, salt, and spices in a shallow dish, and mix well with a fork.
  6. Place the onion rings, one at a time, into the flour mixture, and toss to coat all sides of the ring. Place the coated onion ring on the prepared baking sheet, being careful not to overlap them.
  7. Generously spray the onion rings with non stick cooking spray and bake in the preheated oven for 10-15 minutes, or until golden brown.
  8. Remove the rings from the oven, leaving the oven on, and turn the onion rings over, using a fork, tongs, or your fingers. Spray them again with the non stick spray, and return them to the oven for 5-10 more minutes until golden brown on both sides. Watch them carefully, as they can burn if cut too small or baked too long.
  9. Serve immediately.
Nutrition Facts
Homemade Oven Baked Onion Rings
Amount Per Serving
Calories 81
% Daily Value*
Sodium 164mg7%
Potassium 165mg5%
Carbohydrates 17g6%
Fiber 2g8%
Sugar 4g4%
Protein 3g6%
Vitamin C 4mg5%
Calcium 24mg2%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.