Food and Nutrition


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Oven-Baked Onion Rings

This healthy recipe comes from NDSU Extension Service.


  • 2 Tbsp. vegetable oil
  • 1 c. finely ground toasted bread crumbs (low-sodium)
  • 1/4 c. flour
  • 1/2 tsp. salt
  • 1 egg
  • 1 large milk onion, peeled and cut into 1/4-inch rings.


Preheat the oven to 425 F. Line a large, shallow baking sheet with foil. Brush with oil. Stir bread crumbs, flour, and salt together and spread on a large plate. Whisk the egg slightly. Separate the onion rings, dip in egg and press into the bread crumb mixture, turning to coat both sides. Place the breaded onion rings in a single layer on the pan and bake for 15 minutes or until golden and crispy.

Makes 4 servings.

Per Serving: about 150 calories, 9 grams (g) of fat, 15 g carbohydrate, 4 g protein, 1 g fiber and 350 mg sodium

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