No-Fry Onion Rings Recipe

No-Fry Onion Rings

Oven-baked onion rings with the flavor and crunch of traditional deep-fried onion rings

Prep Time
Total Time
3.5 of 5 (2 ratings) Review This Recipe | See All Reviews


  • PAM® Olive Oil No-Stick Cooking Spray
  • 1 large sweet onion, cut into 1/2-inch-thick slices
  • 1/3 cup fat free milk
  • 1 cup Ultragrain® All Purpose Flour
  • 4 large egg whites, lightly beaten
  • 2 cups cornflake crumbs
Makes: 6 servings (about 4 rings each)

Nutrition Information Per Serving

Total Fat
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  1. Preheat oven to 450°F. Cover 2 baking sheets with aluminum foil; spray evenly with cooking spray.
  2. Separate onion slices into rings. Dip into milk, then into the flour, turning to evenly coat both sides of each onion ring. Dip coated onion rings in egg whites, then into cornflake crumbs, again turning to evenly coat both sides of each onion ring. Place in single layer on prepared baking sheets.
  3. Bake 12 to 15 minutes or until onions are tender and golden brown.

Cook's Tip

Variation: Omit cornflake crumbs. Prepare as directed, coating the onion rings with a mixture of 2/3 cup dry bread crumbs and 2 tablespoons sesame seeds.
Nutrition Information close
Amount per Serving
Calories 209  
  % Daily Value*
Total fat 1 g 2%
Saturated fat 0 g 0%
Cholesterol 0 MG 0%
Sodium 247 MG 10%
Carbohydrate 43 g 14%
Dietary fiber 2 g 8%
Sugars 5 g
Protein 8 g
Vitamin A   1%
Vitamin C   11%
Calcium   2%
Iron   46%
* Percent Daily Values are based on a 2,000 calorie diet.
About our Nutrition Information
Ratings & Reviews
2 Reviews for No-Fry Onion Rings
I love Onion Rings and French fries but I do not eat eggs - hope you can give a recipe w/o eggs or egg substitute. Love Jay
Apr 24, 2014
These were pretty good, especially for how low-fat they are. They were kind of messy to make and a little messy eating since the cornflakes are so crunchy. But overall, the flavor was good!
Mar 30, 2012
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* vs. leading cooking sprays (except olive oil), after spraying on glass bakeware, baking at 400°F for 30 min, cooling, and then washing in standard home dishwasher with detergent and repeating 4 times