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Low Fat Baked Onion Rings & Amazing Sauce Recipe

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2 hours 30 minutes
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Onion Rings are my love language, but make them healthy, and they are my everything. These Low Fat Baked Onion Rings are simple, delicious, and full of flavor. They come together quickly and are so easy to make.
Low Fat Baked Onion Rings & Amazing Sauce Recipe
I have been seeing a few recipes for baked onion rings and thought I better try one. My husband and I LOVE onion rings.
 
Whenever we go out, we just have to get some. I combined a few of the recipes I had seen and came up with these (and they were SO GOOD). They would be perfect at a summer BBQ or just as a delicious snack.
 
We make these with our hamburgers all year long, and during the winter, I snack on them and dream of winter.
 
They are so fresh, crisp, and I honestly like them more than the deep fried stuff.
 
They don’t leave my stomach feeling funny, and are full of more rich onion flavor, but not too overpowering.
 

Could I use any salty cracker?

This recipe calls for Ritz crackers, however, you could totally replace it with other crackers that you have on hand.

We recommend using a butter based cracker. Here are a few of our favorite:

-Club Crackers
-Zips
-Saltine Crackers
-Flips
-Pretzels
-Triscuits
-White Cheddar Wheat Thins

 

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Looking for another healthy side dish recipe? watch how to make one of our favorites:

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I love adding a little fruit into my dinners. Especially when it has grapes. My kids especially love grapes, so when I can incorporate it into a fruit salad, I usually try to.

Our Easy Grape Salad, quickly became a family favorite, and it is so easy to make, I can’t say no, when it is requested. You could eat this as a side dish, or a main dish.

Watch how to make our Easy Grape Salad recipe, here:

Looking for more healthy snacks, sides and desserts? Here are a few of our favorites:

 
 
Baked Onion Rings Pinterest Image

Low Fat Baked Onion Rings and Amazing Sauce Recipe

These Low Fat Baked Onion Rings are simple, delicious, and full of flavor. They come together quickly and are so easy to make.
Serving8
Prep Time 2 hours 15 minutes
Cook Time 15 minutes
Total Time 2 hours 30 minutes
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Ingredients

  • 2 Vidalia Onions, Sliced into thick rings
  • 2 ¼ cups whole milk
  • ½ cup Panko Bread crumbs
  • ¼ cup Italian seasoned Bread crumbs
  • ¼ cup Ritz Crackers, crushed
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ½ teaspoon oregano
  • ¼ teaspoon cayenne pepper, optional
  • 1 ½ cups brown sugar
  • 6 Tablespoons buffalo sauce, hot
  • 4 Tablespoons water
  • 1 ½ cups ranch dressing

Equipment

Instructions

  1. Place sliced onions and milk in a bowl and let soak for 1-2 hours in the refrigerator.
  2. Preheat oven to 450.  Line baking sheet with parchment paper or foil.
  3. Combine panko, bread crumbs, crushed cracker crumbs, salt, pepper, oregano and cayenne pepper. 
  4. Place half of crumb mixture in a bowl and reserve the other half for later to avoid clumping and to stick better to the onions. 
  5. Dip each soaked onion ring into mixture and coat both sides with crumb mixture. 
  6. Place rings onto baking sheet and bake for 12-15 minutes until golden and the onion is soft. Serve immediately. Mix brown sugar, buffalo sauce and water in saucepan over medium heat until sugar is dissolved. 
  7. Remove from heat and add ranch. 
  8. Mix completely.

Nutrition

Calories: 481 kcal · Carbohydrates: 60 g · Protein: 4 g · Fat: 26 g · Saturated Fat: 5 g · Cholesterol: 22 mg · Sodium: 1124 mg · Potassium: 285 mg · Fiber: 2 g · Sugar: 49 g · Vitamin A: 158 IU · Vitamin C: 6 mg · Calcium: 159 mg · Iron: 1 mg
Cuisine: American
Course: Appetizer
Did You Make This Recipe?We’d love to hear your thoughts! Leave a review or a question in the comment section below the post.

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Published: June 25, 2011Updated: April 24, 2024

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Questions & Reviews

  1. Camille says:
    I am totally making these tonight! Thanks Lu!
  2. Chef in Training says:
    these look great elyse! haha! i didn't even know you posted that sauce today too! I did a repeat recipe post of the wingers sticky fingers on my blog today because we moving and building furniture for the nursery and I don't really have time to make anything. but your onion rings look DELICIOUS! and baked! yum! you guys have a fabulous blog! i love reading it! Definitely going to have to try those lunch lady peanut butter bars! i think about those bars at elementary school all the time and now I have the secret recipe! :)
  3. Confessions of a Stay at Home Mommy says:
    YUM!! I would love it if you would link to my Tuesday Confessional link party going on now
  4. Our Italian Kitchen says:
    Sounds really yummy and much better than frying!
  5. Kirsten @ Mushki Loves says:
    Oh my yumminess! I am going to be making these! I love onion rings..and healthy onion rings make it even better! I HAVE to pin these! LOVE IT!
  6. A NEW DAY says:
    Baking spray -- didn't see mention of it in recipe. I'm guessing you spray the rings before baking?
  7. Michelle says:
    Wow, another yummy! My husband would love these!! So have to make for him.
  8. Six Sisters says:
    Yes, you spray the rings before baking. Sorry about that!
  9. John, Terri, Addie and Inara says:
    tried them, they weren't crispy but very soggy. the breading barely stuck to the onions. i followed recipe exactly, and i did use cooking spray on the rings before baking. bummer. i noticed no one has posted a comment AFTER making them, just that they WANT to. oh well. it was worth the try nonetheless.
  10. chatty says:
    how many calories is this???
  11. Six Sisters says:
    Hi Chatty,

    I don't know the exact calorie count, but you can go to the link provided and enter the ingredients and it will tell you. Thanks!

  12. Yvonskier says:
    Oh I sprayed the parchment paper! Whoops. Came out great though anyway. :) I cut the rings too thin though, so next time, more thicker like your picture.
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