These Oven Baked Onion Rings are a healthier version on the the classic with whole wheat flour and a little chili powder for added flavor. Ready in under 30 minutes, they are the perfect side to your favorite BBQ meals.

Oven Baked Onion Rings

These homemade Oven Baked Onion Rings are a healthier spin on the oil-laden classic. These are a healthier option compared to their deep-fried counterparts for a few reasons. For one, they’re cooked in oil that’s already present in the ingredients, rather than being submerged in hot fat. This helps to minimize the amount of oil that’s absorbed by the food. Additionally, baking them allows you to control the temperature, so you can avoid overcooking and burning the onion rings.

When it comes to taste, oven-baked onion rings have a slight edge over deep-fried ones as well. The natural sweetness of onions is more pronounced when they’re not drowned in grease. And because they’re not as greasy, these are also less likely to leave you feeling heavy and sluggish after eating them.

Baked Onion Rings

Ingredients Needed for Oven-Baked Onion Rings

  • Onions of course!
  • Egg Whites
  • Whole Wheat Flour
  • Cornmeal
  • Salt and Pepper
  • And our secret ingredient – chili powder!

What Equipment Do You Need to Make Baked Onion Rings?

  • Microwave
  • A Microwave-safe plate
  • Wax Paper
  • Paper towels
  • Sealable plastic bags
  • A baking sheet
  • A bowl
  • An oven
Onion slices for onion rings

What to Eat With Your Onion Rings

Baked Onion Rings are a delicious, healthy alternative to the deep-fried versions. They can be served as a side dish or appetizer, and pair well with many different foods. We’re thinking hot dogs, hamburgers, and even air-fried chicken tenders. Yum!

Try dipping these in ketchup, BBQ sauce, or ranch dressing. Serve them alongside roasted vegetables or a green salad for a complete meal. For a fun twist, top a burger or sandwich with Oven-Baked Onion Rings instead of traditional French fries.

Air Fryer Onion Rings

Can You Make Onion Rings In The Air Fryer?

Sure can! In fact, that’s what we did with the batch above! The downside is that you can’t fit as many onion rings in the air fryer (depending on the size of yours!) than the oven. The up side is that they are ready in about 8-10 minutes and you don’t have to turn on the oven!

How to make Air Fryer Onion Rings

To make onion rings in the air fryer follow the steps below, but instead of putting them in the oven, preheat your air fryer to 350 degrees and cook for 8 – 10 minutes, flipping half way through the time. Then enjoy as a side dish to your favorite meal!

How to make Onion Rings in the air fryer

How Long Do Oven-Baked Onion Rings Last?

Onion rings will last for about 2-3 days in the fridge. However, we recommend eating them fresh out of the oven. After that, they’ll start to lose their crunch and flavor. But, if you’re looking to keep your onion rings fresh, it’s best to reheat them in the oven and consume them within a few days of baking.

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Oven Baked Onion Rings

Amanda Keefer
These Oven Baked Onion Rings are a healthier version on the the classic made with whole wheat flour and a little chili powder for added flavor.
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 30 minutes
Course Entree & Main Dishes
Servings 4
Calories 124 kcal


  • 1 sweet onion sliced into 1/4-inch think rings
  • 2 large egg whites beaten
  • 1/2 cup whole wheat flour
  • 1/4 cup cornmeal
  • 1/8 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon chili powder


  • Preheat oven to 425°F.
  • Separate onion rings, place half on microwave-safe plate and sprinkle with 1 Tbsp. water. Cover with wax paper and microwave on HIGH 1 minute. Repeat with remaining onions, pat dry and cool.
  • Combine onion rings and egg whites in large bowl. In sealable plastic bag, combine flour, cornmeal, salt, pepper and chili powder. A few at a time, place onion rings inside bag and shake well. Shake off excess flour and place each ring single layer on parchment-lined baking sheet.
  • Bake 10-15 minutes, or until crispy.


Calories: 124kcalCarbohydrates: 25gProtein: 5gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.1gSodium: 249mgPotassium: 208mgFiber: 3gSugar: 4gVitamin A: 108IUVitamin C: 4mgCalcium: 56mgIron: 1mg
Keyword onion, onions, side dish
Tried this recipe?Let us know how it was!

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Quick Pickled Red Onions