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Oven-Fried Onion Rings w Chili Garlic Dip
Prep Time
4 hrs
Cook Time
30 mins
Total Time
4 hrs 30 mins
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!
Servings: 24 onion rings
Calories: 49 kcal
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
  1. 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. 

  2. When ready to bake, preheat oven to 450 degrees. Place silicone baking liners on two baking sheets. 

  3. Place eggs in a small shallow bowl. Mix together cornmeal, seasoned panko, salt, paprika, and cayenne in a shallow dish. 

  4. 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! 

  5. Arrange rings on silicone baking sheets. Bake for 15 minutes. Flip onion rings and bake for another 10 minutes or until crispy. 

  6. Mix together dipping sauce ingredients and serve with onion rings.

Nutrition Facts
Oven-Fried Onion Rings w Chili Garlic Dip
Amount Per Serving
Calories 49 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Cholesterol 15mg 5%
Sodium 142mg 6%
Potassium 97mg 3%
Total Carbohydrates 7g 2%
Sugars 3g
Protein 2g 4%
Vitamin A 1.2%
Vitamin C 2%
Calcium 4.8%
Iron 1.9%
* Percent Daily Values are based on a 2000 calorie diet.

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