Crisp Baked Onion Rings
Crisp Baked Onion Rings deliver a crunchy panko crust that gives way to sweet, tender onion centers, all without the heaviness of deep frying. A hint of cayenne and black pepper adds gentle heat, making them perfect as a game-day snack, a casual appetizer, or a lighter side for burgers and sandwiches.
- Prep15 mins
- Cook15 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Crisp Baked Onion Rings, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 17 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityPoor
- 22 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 56
- Heart Health
- 68
- Metabolic
- 38
- Digestive
- 36
- Inflammatory
- 17
- Performance
- 29
- General Wellness
- 1
Preheat the oven to 450 degrees F (230 degrees C). Lightly coat a large rimmed baking sheet with cooking spray.
- 2
Whisk the egg whites, milk, and cayenne pepper in a bowl until well combined. In a large resealable plastic bag, mix the flour, salt, and pepper. Put the panko in a separate bowl.
- 3
Add the onion slices to the bag and shake until they are well coated with the flour mixture.
- 4
Working in batches, move a few onion slices to the milk mixture and use tongs to toss until coated. Lift them to let excess drip back into the bowl, then transfer to the panko and toss until evenly coated. Place on the prepared baking sheet and repeat with the remaining onions. Lightly spray the coated onions with cooking spray.
- 5
Bake in the preheated oven until the onions are tender and the crumbs are light golden brown, 12 to 15 minutes.
- Calories 879.03 kcal High 44%
- Protein 15.48 g Good Source 31%
- Carbohydrate 124.23 g 45%
- Total Fat 33.49 g High 43%
- Saturated Fat 2.14 g Moderate 11%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.25 mg Low Source 0%
- Sodium 308.13 mg Moderate 13%
- Dietary Fiber 4.89 g Moderate 17%
- Total Sugars 5.9 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 17.53 mg Low Source 1%
- Iron 2.23 mg Moderate 12%
- Potassium 50.18 mg Low Source 1%
- Vitamin A 4.87 mcg Low Source 1%
- Vitamin C 0.0 mg Low Source 0%
- Vitamin D 0.09 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
- Onions 🧅
About This Recipe
Crisp Baked Onion Rings is made with 8 ingredients and serves 4. It takes about 30 mins and is rated easy. Key ingredients include All Purpose Flour, Cayenne Pepper, Cooking Spray, and Egg Whites. Each serving provides about 879.03 kcal, and is a good source of protein.
Recipe Questions
- What is Crisp Baked Onion Rings made of?
- The main ingredients are All-Purpose Flour, Cayenne Pepper, Cooking Spray, Egg Whites, Milk. The full list of 8 is above.
- How long does it take to make Crisp Baked Onion Rings?
- About 30 mins in total: 15 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 879.03 kcal. The full nutrition breakdown is above.
- Is Crisp Baked Onion Rings easy to make?
- This recipe is rated easy, with 8 ingredients and 5 steps.
- Is Crisp Baked Onion Rings healthy?
- Crisp Baked Onion Rings has an easyChef Pro health score of 35/100. Per serving, it provides 879.03 calories and 15.48 g of protein, or 31% of the Daily Value. Worth noting per serving: sodium at 308.13 mg (13% of the Daily Value) and saturated fat at 2.14 g (11% of the Daily Value). It contains Eggs, Milk, Wheat, Gluten and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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