Name: Low Fat Baked Onion Rings Recipe
Prep time: 3 min
Cook time: 12 min
Total time: 15 min
Yield: 2
Cuisine: American
Ingredients: 1 medium onion; 1¼ cups low fat buttermilk; ½ cup panko bread crumbs; ¼ cup Italian seasoned whole wheat bread crumbs; ¼ cup corn flake crumbs; salt; olive oil baking spray

Transform the humble onion into a crispy, guilt-free delight with this low fat baked onion rings recipe. Perfect for a snack or a side dish, these onion rings are packed with flavor and crunch, without the extra calories.

Photos of Low Fat Baked Onion Rings Recipe

While most ingredients for this recipe are pantry staples, you might need to pick up a few items from the supermarket. Panko bread crumbs are Japanese-style breadcrumbs that give a lighter, airier texture. Corn flake crumbs add an extra crunch and can be found in the cereal aisle. Lastly, low fat buttermilk might not be a regular in your fridge, so make sure to grab some from the dairy section.

Ingredients for Low Fat Baked Onion Rings Recipe

onion: A medium-sized bulb essential for making these rings.

low fat buttermilk: Adds moisture and a tangy flavor while keeping it low fat.

panko bread crumbs: Provides a light and crispy coating.

italian seasoned whole wheat bread crumbs: Infuses extra flavor and whole grain goodness.

corn flake crumbs: Adds an extra crunch to the coating.

salt: Enhances the overall flavor.

olive oil baking spray: Helps achieve a golden-brown, crispy exterior.

One reader, Corliss Southern says:

These low fat baked onion rings are a game-changer! Crispy, flavorful, and guilt-free, they make the perfect snack or side dish. The combination of panko, whole wheat, and corn flakes creates an amazing crunch. Soaking in buttermilk adds a nice tang. Highly recommend for a healthier indulgence!

Corliss Southern

Techniques for Achieving Perfectly Crispy Baked Onion Rings

How to slice an onion: Peel the onion and cut it into 1/4-inch thick rings. Separate the rings carefully to avoid breaking them. How to soak onion rings: Place the onion rings in a shallow dish and pour the buttermilk over them. Let them soak for 1 to 2 hours in the refrigerator. How to combine breading ingredients: Mix panko bread crumbs, Italian seasoned whole wheat bread crumbs, and corn flake crumbs in a large dish. Season with salt. How to coat onion rings: Dip each soaked onion ring into the crumb mixture, ensuring they are well-coated. How to bake onion rings: Preheat the oven to 450 degrees F. Line a baking sheet with parchment paper or foil, place the coated onion rings on the sheet, lightly spray with olive oil, and bake for about 12 minutes or until golden brown.

How To Make Low Fat Baked Onion Rings

These crispylicious onion rings are best for snacking and as a burger filling addition. These treats also take the grease out by being oven-baked!

Preparation: 3 minutes

Cooking: 12 minutes

Total: 15 minutes

Serves:

Ingredients

1medium onion,sliced into ¼-inch rings
1¼cupslow fat buttermilk
½cuppanko bread crumbs
¼cupItalian seasoned whole wheat bread crumbs
¼cupcorn flake crumbs,crushed
salt,to taste
olive oil baking spray

Instructions

Place slices of onion in a shallow dish.
Pour the buttermilk over the top and let them soak for about 1 to 2 hours then refrigerated.
Preheat oven to 450 degrees F.
Line baking sheet with parchment paper or foil.
Combine panko, bread crumbs, and corn flakes. In a large dish, place half of the crumbs; season with salt. Reserve the rest for when the first batch is used up.
Dip each soaked onion ring into the crumb mixture; coat well.
Place rings onto two cookie sheets.
Lightly spray with oil.
Bake for about 12 minutes or until golden brown. Serve immediately.

Nutrition

Calories: 241.35kcal
Fat: 7.11g
Saturated Fat: 1.65g
Monounsaturated Fat: 3.82g
Polyunsaturated Fat: 0.82g
Carbohydrates: 35.63g
Fiber: 2.14g
Sugar: 11.32g
Protein: 9.16g
Cholesterol: 6.13mg
Sodium: 568.87mg
Calcium: 243.95mg
Potassium: 343.93mg
Iron: 2.05mg
Vitamin A: 38.59µg
Vitamin C: 6.34mg

Expert Advice for Mastering Low Fat Baked Onion Rings

To achieve an even coating on the onion rings, use one hand for dipping the rings into the buttermilk and the other hand for coating them with the crumb mixture. This will help prevent clumping and ensure a consistent, crispy texture.

Time-Saving Tips for Preparing Baked Onion Rings

Prepare the onions in advance: Slice the onion and soak in buttermilk the night before to save time on the day of cooking.

Use a food processor: Quickly blend panko bread crumbs, whole wheat bread crumbs, and corn flake crumbs together for a uniform coating mix.

Preheat the oven early: Start preheating your oven while you prepare the onion rings to ensure it's ready when you are.

Line baking sheets ahead: Prepare your baking sheets with parchment paper or foil in advance to streamline the process.

Batch coating: Coat multiple onion rings at once by placing them in a large dish with the crumb mixture.

Substitute Ingredients For Low Fat Baked Onion Rings Recipe

onion - Substitute with shallots: Shallots have a milder flavor and can provide a slightly sweeter taste, making them a good alternative for onion rings.
low fat buttermilk - Substitute with low fat yogurt: Low fat yogurt can provide the same tangy flavor and moisture as buttermilk, while keeping the fat content low.
panko bread crumbs - Substitute with crushed rice cereal: Crushed rice cereal can mimic the light, crispy texture of panko bread crumbs.
italian seasoned whole wheat bread crumbs - Substitute with whole wheat bread crumbs with Italian seasoning: You can create your own by mixing whole wheat bread crumbs with Italian herbs like oregano, basil, and garlic powder.
corn flake crumbs - Substitute with crushed bran flakes: Crushed bran flakes can provide a similar crunchy texture while adding a bit more fiber.
salt - Substitute with sea salt: Sea salt can be used as a direct substitute and may offer a slightly different flavor profile.
olive oil baking spray - Substitute with canola oil baking spray: Canola oil spray can provide a similar non-stick effect and is also low in saturated fats.

Plating Ideas for Crispy Baked Onion Rings

Use a sleek, white plate: Choose a minimalist, white plate to make the baked onion rings stand out and look elegant.
Create a dipping sauce trio: Serve the onion rings with three small ramekins of dipping sauces, such as low-fat ranch, spicy ketchup, and honey mustard.
Garnish with fresh herbs: Sprinkle finely chopped parsley or chives over the onion rings for a pop of color and freshness.
Stack the onion rings artistically: Arrange the onion rings in a pyramid or tower formation to add height and visual interest to the plate.
Add a side salad: Include a small, vibrant side salad with mixed greens, cherry tomatoes, and a light vinaigrette to complement the onion rings and add balance to the dish.
Drizzle with a light sauce: Lightly drizzle a balsamic reduction or garlic aioli over the onion rings for an extra layer of flavor and sophistication.
Use microgreens for garnish: Place a small bunch of microgreens on top of the onion rings tower to add a touch of elegance and freshness.
Serve with a lemon wedge: Add a lemon wedge to the plate for a burst of acidity that can be squeezed over the onion rings to enhance their flavor.

Essential Kitchen Tools for Making Baked Onion Rings

Shallow dish: Used to soak the onion slices in buttermilk, allowing them to absorb the flavor and moisture.
Refrigerator: Keeps the onion slices and buttermilk mixture chilled during the soaking process.
Oven: Preheats to 450 degrees Fahrenheit to bake the onion rings until they are golden brown.
Baking sheet: Provides a flat surface to arrange the onion rings for baking.
Parchment paper: Lines the baking sheet to prevent the onion rings from sticking and makes for easy cleanup.
Foil: An alternative to parchment paper for lining the baking sheet.
Large dish: Used to combine and hold the panko, bread crumbs, and corn flake crumbs for coating the onion rings.
Cookie sheets: Used to arrange the coated onion rings for baking, ensuring they have enough space to cook evenly.
Olive oil baking spray: Lightly sprayed over the onion rings to help them achieve a golden brown color while baking.

Storing and Freezing Baked Onion Rings for Later

Here are the storing and freezing guidelines for low fat baked onion rings:

Let the onion rings cool completely before storing. This will help prevent them from getting soggy.
Store the cooled onion rings in an airtight container or resealable plastic bag. Place a sheet of paper towel at the bottom of the container to absorb any excess moisture.
Refrigerate the stored onion rings for up to 3 days. To reheat, place them on a baking sheet and bake at 350°F for 5-10 minutes or until crispy and heated through.
To freeze the onion rings, arrange them in a single layer on a baking sheet and freeze until solid. Once frozen, transfer them to a freezer-safe container or resealable plastic bag. Freeze for up to 2 months.
To reheat frozen onion rings, preheat the oven to 375°F. Place the frozen rings on a baking sheet and bake for 10-15 minutes or until crispy and heated through. Do not thaw before reheating, as this can make the onion rings soggy.

How To Reheat Leftover Baked Onion Rings

The best way to reheat leftover low fat baked onion rings is to place them on a baking sheet lined with parchment paper or foil and bake in a preheated oven at 400°F (200°C) for about 5-7 minutes, or until they are heated through and crispy again. This method helps to restore their crunchiness and avoid sogginess.
Another option is to reheat the onion rings in an air fryer. Preheat the air fryer to 350°F (175°C) and place the rings in a single layer in the basket. Cook for 3-5 minutes, shaking the basket halfway through, until they are hot and crispy.
If you're in a hurry, you can also reheat the onion rings in the microwave, but be aware that they may lose some of their crunchiness. Place them on a microwave-safe plate lined with a paper towel and microwave on high for 20-30 seconds at a time, checking their temperature and texture after each interval.
For a quick and easy snack, you can also enjoy leftover low fat baked onion rings cold, straight from the refrigerator. They make a tasty addition to salads or can be served as a side dish with your favorite dipping sauce.
If you find that your reheated onion rings have lost some of their flavor, try sprinkling them with a little salt, garlic powder, or paprika before serving to give them an extra boost of taste.

Interesting Trivia About Onion Rings

A random fact about this recipe is that using panko bread crumbs instead of regular bread crumbs helps achieve a lighter and crispier texture for the onion rings.

Budget-Friendly Baked Onion Rings: Is It Possible?

This low fat baked onion rings recipe is quite cost-effective for a household. The main ingredients like onion, buttermilk, and various bread crumbs are inexpensive and easily accessible. The use of olive oil baking spray is minimal, adding to the affordability. Overall, I would rate this recipe an 8 out of 10 for cost-effectiveness. The approximate cost for a household of 4 people would be around $6-$8 USD, making it a budget-friendly option for a delicious and healthier snack.

Are Baked Onion Rings a Healthy Choice?

The low fat baked onion rings recipe is a healthier alternative to traditional deep-fried onion rings. By using buttermilk for soaking and a combination of panko, whole wheat bread crumbs, and corn flake crumbs for coating, the recipe reduces the amount of oil needed while still providing a crispy texture. Baking the onion rings instead of frying them further reduces the fat content. The use of whole wheat bread crumbs adds a small amount of fiber to the dish.

However, there are a few areas where the recipe could be improved to make it even healthier:

Use a higher proportion of whole wheat bread crumbs to increase the fiber content
Experiment with alternative coatings such as almond meal or crushed nuts for added nutrition
Incorporate herbs and spices into the coating mixture to enhance flavor without relying on salt
Serve the onion rings with a low-fat dipping sauce made with Greek yogurt or avocado for a healthier accompaniment

By making these adjustments, the low fat baked onion rings can be a guilt-free snack or side dish that still satisfies cravings for something crispy and flavorful. The recipe showcases how simple substitutions and cooking methods can transform a traditionally unhealthy dish into a more nutritious option without compromising on taste.

Editor's Opinion: Are Baked Onion Rings Worth the Effort?

This low-fat baked onion rings recipe is a delightful, healthier alternative to traditional fried versions. The combination of panko, whole wheat bread crumbs, and corn flake crumbs provides a satisfying crunch, while the buttermilk soak ensures the onions remain tender and flavorful. Baking at a high temperature with a light spray of olive oil helps achieve a golden brown finish without excess fat. Overall, it's a well-balanced recipe that delivers on taste and texture, making it a great option for those seeking a lighter snack or side dish.

Enhance Your Low Fat Baked Onion Rings Recipe with These Unique Side Dishes:

Roasted Garlic Mashed Potatoes: Imagine the creamy goodness of potatoes infused with the rich, aromatic flavor of roasted garlic. This side dish pairs perfectly with the crispy texture of the baked onion rings, creating a harmonious blend of flavors and textures that will leave your taste buds dancing.

Grilled Asparagus with Lemon Zest: Add a touch of elegance to your meal with grilled asparagus, lightly charred to perfection and finished with a sprinkle of lemon zest. The bright, citrusy notes complement the savory crunch of the onion rings, making for a refreshing and delightful combination.

Spicy Mango Salsa: Bring a burst of tropical flavor to your table with a spicy mango salsa. The sweetness of mangoes mingles with the heat of jalapeños, creating a vibrant and zesty side that adds a refreshing contrast to the savory onion rings.

Creamy Avocado Dip: Dive into the smooth and luscious world of avocado with a creamy dip that's perfect for dunking your baked onion rings. The rich, buttery texture of the avocado pairs beautifully with the crispy coating, offering a delightful balance of flavors.

Tomato Basil Soup: Warm up with a comforting bowl of tomato basil soup, where the tangy sweetness of tomatoes meets the fragrant aroma of fresh basil. This classic soup serves as a cozy and flavorful companion to the crunchy onion rings, making for a satisfying and heartwarming meal.

Similar Recipes to Try If You Love Baked Onion Rings

Crispy Zucchini Fries: Crispy Zucchini Fries are a delightful alternative to traditional fries. These vegetable sticks are coated in a crunchy panko and parmesan mixture, then baked to perfection. Serve them with a tangy yogurt dipping sauce for a healthy twist.

Baked Sweet Potato Wedges: Baked Sweet Potato Wedges are a delicious and nutritious side dish. These sweet potatoes are cut into thick wedges, tossed in a blend of olive oil, paprika, and garlic powder, then baked until crispy on the outside and tender on the inside.

Cauliflower Buffalo Bites: Cauliflower Buffalo Bites are a spicy and satisfying appetizer. Cauliflower florets are coated in a buffalo sauce and baked until crispy. Serve them with celery sticks and blue cheese dressing for a game-day favorite.

Parmesan Crusted Asparagus: Parmesan Crusted Asparagus is a simple yet elegant dish. Fresh asparagus spears are coated in a mixture of parmesan cheese and breadcrumbs, then baked until golden and crispy. This makes for a perfect side dish or appetizer.

Perfect Main Courses and Desserts to Pair with Baked Onion Rings

Main Courses:

Grilled Lemon Herb Chicken: Elevate your dinner with Grilled Lemon Herb Chicken. This dish features succulent chicken breasts marinated in a zesty blend of lemon juice, garlic, and fresh herbs. The chicken is then grilled to perfection, ensuring a smoky char that enhances the citrusy and herbal flavors. Serve it with a side of roasted vegetables or a light salad for a balanced meal that’s both nutritious and delicious.

Stuffed Bell Peppers: Delight your taste buds with Stuffed Bell Peppers. These vibrant peppers are filled with a savory mixture of ground turkey, quinoa, and black beans, all seasoned with cumin and paprika. Topped with a sprinkle of cheese and baked until tender, this dish is a wholesome and satisfying main course. Pair it with a side of guacamole or salsa for an extra burst of flavor.

Desserts:

Chocolate Lava Cake: Indulge in the rich, molten center of a Chocolate Lava Cake. This dessert combines the decadence of chocolate with the warmth of a freshly baked cake. The exterior is perfectly baked, while the interior remains gooey and irresistible. Pair it with a scoop of vanilla ice cream or a dollop of whipped cream for an extra touch of luxury. The contrast between the warm cake and the cold ice cream creates a delightful experience for your taste buds. Perfect for a special occasion or a cozy night in, this dessert is sure to impress.

Lemon Meringue Pie: Experience the zesty delight of a Lemon Meringue Pie. This classic dessert features a tangy lemon curd filling topped with a fluffy, golden-brown meringue. The crust is buttery and flaky, providing the perfect base for the vibrant lemon filling. The meringue adds a light and airy texture that balances the tartness of the lemon. Serve it chilled for a refreshing treat that will brighten up any meal. Ideal for spring and summer gatherings, this pie is a crowd-pleaser that brings a burst of sunshine to your table.

Why trust this Low Fat Baked Onion Rings Recipe:

This low fat baked onion rings recipe is a must-try for health-conscious snack lovers. Soaking the onion in low fat buttermilk ensures a tender and flavorful bite. The combination of panko bread crumbs, whole wheat bread crumbs, and corn flake crumbs creates a crispy, golden exterior without the need for deep frying. Using olive oil baking spray keeps the fat content low while still achieving that satisfying crunch. Trust this recipe for a guilt-free, delicious treat.

Share your thoughts and experiences with this healthy, low-fat baked onion rings recipe in the Healthy Eating forum.

FAQ:

How do I make sure the onion rings turn out crispy?

To get crispy onion rings, make sure to coat them well with the crumb mixture and spray them lightly but evenly with olive oil baking spray before baking. Also, don't overcrowd the baking sheet; give each ring some space.

Can I use regular bread crumbs instead of panko and corn flake crumbs?

You can, but panko and corn flake crumbs add extra crunch. If you only have regular bread crumbs, you might not get the same level of crispiness.

How long should I soak the onion rings in buttermilk?

Soak the onion rings in buttermilk for about 1 to 2 hours in the refrigerator. This helps to tenderize the onions and allows the crumbs to stick better.

Can I use a different type of milk instead of low-fat buttermilk?

You can use regular buttermilk or even make your own by adding a tablespoon of lemon juice or vinegar to a cup of milk. However, low-fat buttermilk keeps the recipe lighter.

What should I do if the onion rings aren't browning evenly?

If the onion rings aren't browning evenly, try rotating the baking sheets halfway through the baking time. Also, make sure your oven is fully preheated to 450 degrees F before you start baking.