Low Sodium Crispy Onion Crisps
Transform snack time with these irresistible Low Sodium Crispy Onion Crisps—a healthier twist on a classic favorite. Crafted from sweet onions, these oven-baked delights are coated in a flavorful blend of garlic powder, paprika, and black pepper, then dipped in a homemade buttermilk-style batter before being dusted with low-sodium panko breadcrumbs for maximum crunch. Perfectly golden in just 25 minutes, these crisps are a guilt-free, crowd-pleasing appetizer or side dish. Whether you're looking for a low-salt option or simply love the satisfying crunch of onion rings, this recipe delivers flavor without compromise. Simple to prepare and packed with savory goodness, they’re an easy way to elevate your snack game.
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Recipe Information
Ingredients
- 2 large sweet onions
- 0.5 cup all-purpose flour
- 0.25 cup cornstarch
- 1 teaspoon baking powder
- 0.5 teaspoon garlic powder
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon paprika
- 0.75 cup milk (low sodium or unsweetened plant-based)
- 1 tablespoon apple cider vinegar
- 1 cup panko breadcrumbs (low sodium)
- olive oil cooking spray
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.
Peel the onions and slice them into 1/4-inch thick rings. Separate the rings gently with your fingers.
In a large bowl, whisk together the flour, cornstarch, baking powder, garlic powder, black pepper, and paprika.
In another bowl, mix the milk with the apple cider vinegar and let it sit for about 5 minutes to create a buttermilk-like mixture.
Pour the milk mixture into the dry ingredients, stirring until no lumps remain. This will be your batter.
Place the panko breadcrumbs in a shallow dish or plate.
Dip each onion ring into the batter, allowing any excess to drip off, and then coat it with the panko breadcrumbs, pressing lightly to ensure they adhere.
Arrange the coated onion rings in a single layer on the prepared baking sheet. Lightly spray the tops with olive oil cooking spray.
Bake in the preheated oven for about 20-25 minutes, or until the onion crisps are golden brown and crispy, flipping them halfway through the cooking time.
Remove from the oven and let cool slightly before serving. Enjoy your low sodium crispy onion crisps!
Nutrition Facts
Calories |
891 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.1 g | 8% | |
| Saturated Fat | 0.3 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 561 mg | 24% | |
| Total Carbohydrate | 189.1 g | 69% | |
| Dietary Fiber | 10.8 g | 39% | |
| Total Sugars | 50.5 g | ||
| Protein | 22.9 g | 46% | |
| Vitamin D | 1.9 mcg | 9% | |
| Calcium | 419 mg | 32% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 1244 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
