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Healthy Crunchy Onion Rings


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Rate this recipe 4.5/5 (46 Votes)


  • 2 large vidalia onions
  • 1 quart of buttermilk
  • 4 egg whites
  • 1 cup medium ground cornmeal
  • 1 cup panko bread crumbs
  • 1/2 cup whole wheat flour
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 teaspoon smoked paprika



Step 1

12-24 hours ahead of time, slice onions into 1/2-inch thick rings. Season the onion rings with 1/2 teaspoon salt and pepper each. Place in a baking dish and pour buttermilk over top. Let soak for 12-24 hours.

When ready to bake, heat oven to 450 degrees F. In a small bowl, whisk egg whites. In a large bowl, combine cornmeal, flour and panko with 1/2 teaspoon salt, 1/2 teaspoon pepper and 1 teaspoon paprika. Line a baking sheet with aluminum foil and place a wire rack on top. Spray the wire rack with non-stick spray.

Remove each onion ring from the buttermilk and dip in egg whites. Immediately dip in the breadcrumb mixture and press to coat. If bread crumbs won’t adhere, dip in egg whites and try again. Lay each ring on the wire rack. When all rings are ready, give each a quick spritz with olive oil or non-stick spray. Bake for 15 minutes, then gently flip with tongs and spray again with olive oil or non-stick spray. Bake for 10 minutes more.

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