Here’s a healthy version of the traditional deep fat fried onion rings.  These are dipped in egg whites instead of a rich batter, then they are baked instead of fried. They bake up crisp and golden and are almost as addictive as the original high calorie version.  Baked onion rings are light, low-fat, low-calorie and vegetarian.  Enjoy them as a snack or a side dish with your favorite beef, chicken or fish dishes during grilling season or year round.


  • ½ cup flour
  • 4 egg whites
  • 1 cup panko bread crumbs
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 2 large onions, cut into ½ inch rounds and separated into about 36 rings

Preheat the oven to 450 degrees.  Line two large baking sheets with aluminum foil and spray with non-stick spray.

Place flour in a large (gallon size) zip lock bag.

Place the egg whites in a mixing bowl and whisk well.

Place the panko bread crumbs, salt, pepper, garlic powder, onion powder and paprika in another mixing bowl and mix together well.

Add a few onion rings at a time to the zip lock bag, close the bag, and shake well so that the onions are coated with the flour.  Place the flour coated onions into the egg whites, then dip into the panko mixture.  Place breaded onion rings on prepared baking sheets.

Bake for about 25 minutes or until golden brown and crispy.

Makes about 3 dozen onion rings.