Baked Onion Rings

Onion rings is a delicious side to almost anything, but they can be greasy and heavy. My oven baked onion rings takes care of both of those issues because they are not fried, but give the same deliciousness. And best of all, you probably have all of the ingredients right in your pantry. With just a few basic ingredients, a baking pan, and parchment paper (optional), anyone can make these for a side dish or just to munch on. This is a fun way to get your kids in the kitchen to help prep because it can get a bit messy with kids love.


This recipe has three layers and you’ll want to salt and pepper each layer for flavor.

Preheat the oven to 450. Line a baking sheet with parchment paper and set aside. Grab an onion or two depending on their size. Cut off the top and bottom (just a bit) and remove the outer paper. Cut 4 slices across the onion (across the round part) and separate each inner layers. Put the larger sizes to one side and the smaller (closer to the inside) to the other side of a plate. This will make sense later. Grab three bowls. Put the flower, all the spices, and a pinch of salt and pepper in one bowl and whisk them together. In the second bowl put the egg and a pinch of salt and pepper. For the last bowl put in the 1/3 of the panko and reserve the rest of the panko to use as you go because the panko will get soaked and you will want to change it out with dry panko. Take the larger pieces of then onion and one at a time dip it into the flour, then dip it in the egg and let the egg run off, then dip it in the panko and cover the entire piece. Take that onion piece and place it on the baking sheet. Repeat with all the large onion pieces. When the panko gets moist it won’t adhere to the onion, so replace it with more panko and repeat when necessary.  Then repeat the process with the small pieces and put these smaller pieces inside the larger onion pieces.This saves room on the baking sheet. Spray them all with cooking spray and put them in the oven for 15-20 minutes.

Check them after 15 minutes to make sure they don’t burn. You might want to spray them again if they look dry. I served mine with a side a fat free ranch, but these pair will with bbq sauce or a sweet chili sauce.

Servings 2-4   |   Prep Time 10-15 minutes   |   Cook Time 15-20 minutes


  • Baking sheet (cookie sheet)
  • Parchment paper (optional, you can use extra cooking spray right on the baking sheet or tinfoil)
  • Whisk


  • 1-2 onions cut into large slices (4 slices across)
  • 1/2 cup flour
  • 1/2-1 cup egg substitute and tablespoon water
  • 1-2 cups panko
  • Teaspoon cayenne pepper
  • Teaspoon paprika
  • Teaspoon onion powder
  • Teaspoon garlic powder
  • Few pinches salt and pepper
  • Cooking spray


  1. Preheat oven to 450
  2. Line a baking sheet with parchment paper
  3. Remove the outer paper from the onion(s)
  4. Cut them across 4 times to make large rings
  5. Separate the layers (large layers on one side of a plate and small on the other side of the plate)
  6. Grab 3 bowls
  7. Bowl one: Add the flour, all the spices, and a pinch of salt and pepper
  8. Bowl two: Add the egg substitute and a pinch of salt and pepper
  9. Bowl three: Add a1/3 of the panko and a pinch of salt and pepper
  10. Starting with the larger onion rings, dip them into the flour, then the egg, then the panko
  11. Place it on the baking sheet
  12. Repeat with all the larger onion rings
  13. When the panko gets moist, discard it and replace with another 1/3  of dry panko
  14. Then start the dipping process with the smaller onion rings and place them inside the larger onion rings
  15. Spray them with cooking spray
  16. Cook for 15-20 minutes
  17. Spray them again at the last few minutes of cooking
  18. Serve with your choice of dipping sauce

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s