Oven-Fried Onion Rings w Chili Garlic Sauce

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5 from 1 vote

Oven-Fried Onion Rings w Chili Garlic Dip

Lighten up your favorite fast food indulgence by soaking sweet onions in buttermilk to soften them up, then coat them in a spiced cornmeal panko coating for super crispy straight from the oven results!
Prep Time4 hrs
Cook Time30 mins
Total Time4 hrs 30 mins
Course: Appetizer
Cuisine: American
Servings: 24 onion rings
Calories: 49kcal


Onion Rings

  • 2 large sweet onions cut into ½” thick rings
  • 3 cups low fat buttermilk
  • 2 eggs beaten
  • 1/3 cup cornmeal
  • 1 cup seasoned panko
  • ½ tsp kosher salt
  • ½ tsp paprika
  • pinch cayenne
  • cooking spray

Chili Garlic Dipping Sauce

  • 2 TB light mayonnaise
  • 1 TB ketchup
  • 1 TB buttermilk
  • 2 tsp chili garlic sauce


  • Place onion rings in a large zippered baggie and soak in buttermilk for 4 hours to overnight. Note: there’s no need to separate the rings. 
  • When ready to bake, preheat oven to 450 degrees. Place silicone baking liners on two baking sheets. 
  • Place eggs in a small shallow bowl. Mix together cornmeal, seasoned panko, salt, paprika, and cayenne in a shallow dish. 
  • Remove rings from buttermilk, dip in egg and dredge in cornmeal mixture. It’s ok if some rings don’t separate – using 2 rings together results in thicker onion rings! 
  • Arrange rings on silicone baking sheets. Bake for 15 minutes. Flip onion rings and bake for another 10 minutes or until crispy. 
  • Mix together dipping sauce ingredients and serve with onion rings.


Calories: 49kcal | Carbohydrates: 7g | Protein: 2g | Fat: 1g | Cholesterol: 15mg | Sodium: 142mg | Potassium: 97mg | Sugar: 3g | Vitamin A: 1.2% | Vitamin C: 2% | Calcium: 4.8% | Iron: 1.9%

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