Saturday, December 17, 2022

MAKE IT: Baked onion rings

baked onion rings

Onions, the most commonly used member of the allium family, are not only fantastic sources of flavor for food but also provide a nutritional punch. They are rich in Vitamins C and B, fiber, calcium, magnesium, zinc, and iron. They are not only nutrient-dense but have also been widely used in traditional medicine for millennia. The organosulfur compounds that give onions their characteristic tear-inducing qualities also provide noted health benefits that include promoting cardiovascular health through antiplatelet and antithrombotic functions, reducing unhealthy bacterial loads, providing cancer-preventing antioxidants, and promoting improved respiratory health.

These humble root vegetables are shelf-stable, and easily stored for long periods of time, especially if kept cool and in the dark (root cellars are a great choice for onion storage!). This longevity ensures that onions can be kept on hand for regular use, even during the long and cold Adirondack winters. Add them to hot soups and stews, use them in fresh salads and as toppings on tacos, or enjoy them as onion rings! A healthier twist on a favorite fried treat, these baked onion rings are crunchy, delicious, and very easy to make. Pair them with your favorite dipping sauce or eat as-is. Enjoy!

Servings: 4

Time to make: 45 minutes (15 prep, 30 bake)


  • 2-3 large sweet onions sliced (around ¼ – 1/8 inch thick), inner circles separated
  • 1 cup milk (unsweetened plant milk can be substituted)
  • ½ cup flour
  • ¼ cup nutritional yeast
  • 1 cup plain Panko bread crumbs
  • ½ cup cornmeal
  • 3 teaspoons garlic powder
  • 1 teaspoon Montreal Steak Rub seasoning (optional)
  • 3 teaspoons cayenne pepper (optional)
  • Salt


  1. Slice onions horizontally, making slices between ¼ – 1/8 inch thick. Separate rings and place in a microwave-safe bowl.
  2. Sprinkle salt on onion slices, carefully mixing to cover each onion slice.
  3. Microwave on high for around 5 minutes, or until onions are soft (I typically cook mine a little longer so that the onions are super-soft).
  4. Rinse onions well, and pat dry.
  5. In one medium-sized bowl, blend together milk, flour, and nutritional yeast. This will make the batter (first dip).
  6. In another medium-sized bowl, blend together Panko bread crumbs, cornmeal, garlic powder, Montreal steak rub seasoning, and cayenne pepper if desired (second dip).
  7. Cover a baking tray with parchment paper, and pre-heat oven to 425 degrees Fahrenheit.
  8. One onion ring at a time, dip first into batter, then the breading, making sure to completely cover each ring with each mixture.
  9. Place covered rings on parchment paper-covered baking tray, making sure to not overlap any.
  10. Bake at 425 degrees Fahrenheit for around 30 minutes, or until lightly browned.
  11. Serve with your favorite dip and enjoy!

Baked Onion Rings

Nutrition Facts

Serving Size: 1 Serving

Amount Per Serving

% Daily Value*






Total Fat





Saturated Fat





Trans Fat













Total Carbohydrate





Dietary Fiber













Vitamin A



Vitamin C









* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. 

Full Info at

*Recipe adapted from Kathy’s Vegan Kitchen

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MB, an ADK 46-R, is an Assistant Professor and Director of the Online MPH Program at George Mason University. In her free time, she can usually be found scampering up and over mountains whilst munching on eggplant bacon, writing odd things, or doing zoomies with Sig and Bella, the shollie and entledoodle dynamic duo who own me. She can also be found at:

3 Responses

  1. TonyF says:

    I’ll be saving this recipe. Thank you

  2. Joe says:

    I dont have a microwave.I am off grid. Any other way to get them soft in order for this recipe to work?

    • MB says:

      Yes! You can steam them for a few minutes, or cook them in a little bit of water, but be careful to not stir them too much so that they do not break up their ring shape. I have cooked the onions this way before making the rings with success, but didn’t mention it in the article because it does take a little bit more work. Good luck!

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