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Baked onion rings are the perfect option for a side or snack when you want a crunchy salty chip without guilt.  I love making these to go along with various other appetizers for game days and know you’ll love adding them to your burgers or just because. Onions, the right coating, and perfect bake time make this a great side!

Another healthier side you will love is my oven-roasted zucchini chips recipe!  There is nothing better than a great crunchy snack!

Healthy Baked Onion Rings

Baked Onion Rings

I am so in love with this recipe for baked onion rings!  It’s a perfect side for my chickpea burger recipe or my low carb burger bites recipe.  They are the same crunchy delicious side/snack that you’ve always loved, just without the guilt!

I think the combination of flour and panko breadcrumbs is the key to the crunch.  Panko just adds a bit more texture that is so desperately needed when trying for that deep-fried texture without all of the calories.  I love these with a bit of sriracha ketchup, but you can also serve with a ranch dressing or even guacamole as a fun dipping option.

A white plate of baked onion rings sitting on a purple and teal patterned napkin

What Ingredients You Need to Make Baked Onion Ring: 

  • yellow onion
  • low-fat buttermilk
  • whole-wheat white flour
  • salt
  • black pepper
  • paprika
  • egg
  • panko bread crumbs

How you make Healthy Baked Onion Rings?

You will want to begin by preparing your onions.  I have some tips on how to cut an onion that is helpful when you are slicing these into thick rings.

Ingredients for onion rings laying on a blue cutting board

Once you have your onions peeled and sliced, you will prepare them by soaking in buttermilk.  This is great to do overnight, but even just 2-3 hours is helpful.

Coating the onions with breading to be ready for baking

Next, you will coat each onion ring in the prepared breading, and place onto your baking sheet to bake as directed.

A large stack of onion rings ready to be eaten sitting on a white plate

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Healthy Baked Onion Rings

Created by: Brooke Farmer
Prep Time 20 minutes
Cook Time 14 minutes
Marinating Time 3 hours
Total Time 3 hours 34 minutes
Prep Time 20 minutes
Cook Time 14 minutes
Total Time 3 hours 34 minutes
4 servings (5 onion rings)
Classic food gets an upgrade with this delicious healthier baked version.


  • 1 yellow onion
  • 1 cup low-fat buttermilk
  • ½ cup whole-wheat white flour
  • ¼ teaspoon salt
  • teaspoon black pepper
  • ¼ teaspoon paprika
  • 1 egg
  • 1 egg white
  • 1 cup panko bread crumbs


  • Slice ends of the onion off, and take off the outer layer. Slice the onions in ½-inch to 1-inch rings and break the rings apart.
  • Place the onion rings in a shallow baking dish, like a 13x9-inch casserole dish, and pour the buttermilk over them. Cover and let soak in the refrigerator for at least 3 hours or up to overnight.
  • When ready to bake, preheat the oven to 425° F and line a baking sheet with parchment paper or a silicon baking mat.
  • In a shallow dish, stir together the flour, salt, pepper and paprika.
  • In a second shallow dish, whisk together the egg and egg white.
  • In a third shallow dish, pour the panko bread crumbs.
  • Pick up each onion ring individually and allow the excess buttermilk to drip off. Dip it in the flour, shaking off any excess.
  • Next, dip the onion ring in the egg wash allowing excess to drip off, and finally press into the panko breadcrumbs.
  • Line the onion rings in a single layer on the prepared baking sheet and bake until golden brown, 12-14 minutes.


When calculating WW points for this recipe, we did not add the full amount of buttermilk, flour, or Breadcrumbs to the calculations as they would not all cling to the onion.  I measured the remaining items after cooking, and came to the amounts listed below for my calculations.  I suggest measuring your own to verify before calculating. 
  • 1/3 cup buttermilk
  • 1/4 cup flour
  • 1/3 cup Panko
WW Blue Plan: 2 SmartPoints
WW Green Plan: 3 SmartPoints (the difference is due to egg being counted on this plan)
WW Purple Plan: 2 SmartPoints

did you make this recipe?

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Healthy Baked Onion Rings

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