Spicy Oven Baked Onion Rings
Crispy, golden, and packed with bold flavors, these Spicy Oven Baked Onion Rings are a healthier twist on a classic favorite! Coated in a zesty blend of paprika, garlic powder, and cayenne pepper, these onion rings deliver just the right amount of heat while staying light and crunchy thanks to a panko-parmesan crust. Skip the fryer and enjoy guilt-free indulgence with this oven-baked version that comes together in just 45 minutes from start to finish. Perfect for parties, game-day snacks, or a savory side dish, they pair beautifully with your favorite dipping sauces. Easy to make and packed with flavor, these baked onion rings are an irresistible crowd-pleaser!
Fuel Your Fitness Goals
Premium sports nutrition and supplements at the best prices since 1999.
Over 25 years of sports nutrition excellence
Recipe Information
Ingredients
- 2 large onions
- 1 cup all-purpose flour
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 0.5 teaspoon cayenne pepper
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup buttermilk
- 2 large eggs
- 2 cups panko breadcrumbs
- 0.5 cup parmesan cheese, grated
- 1 as needed cooking spray
Instructions
Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper.
Peel the onions and slice them into 1/2-inch thick rings. Separate the rings and set aside.
In a shallow bowl, combine the flour, paprika, garlic powder, cayenne pepper, salt, and black pepper.
In a separate shallow bowl, whisk together the buttermilk and eggs until well combined.
In a third bowl, mix the panko breadcrumbs and grated parmesan cheese.
Dip each onion ring into the flour mixture, ensuring it is evenly coated. Shake off excess flour.
Place the floured ring into the buttermilk mixture, ensuring it is fully coated, and then transfer it to the breadcrumb mixture. Press the breadcrumbs onto the onion ring to ensure they stick well.
Place the coated onion rings onto the prepared baking sheet in a single layer. Be sure not to overcrowd them.
Lightly spray the onion rings with cooking spray to help them brown and crisp up in the oven.
Bake for 20-25 minutes, flipping the onion rings halfway through, until they are golden brown and crispy.
Remove from the oven and serve immediately with your favorite dipping sauces.
Nutrition Facts
Calories |
484 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.1 g | 12% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 110 mg | 37% | |
| Sodium | 1199 mg | 52% | |
| Total Carbohydrate | 79.1 g | 29% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 10.7 g | ||
| Protein | 19.2 g | 38% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 262 mg | 20% | |
| Iron | 4.4 mg | 25% | |
| Potassium | 371 mg | 8% | |
*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.
