My favorite fast food restaurant used to be Burger King, not because I liked their burgers but because I LOVE onion rings and McDonalds didn’t serve them.  It’s been a very long time since I’ve had fast food but not so long since I’ve had onion rings.  Thanks to this super easy and simple recipe you can enjoy them as often as you like!


  • 2 yellow or sweet onions, peeled
  • 3/4 cup whole wheat flour
  • 2 -3 egg whites, slightly beaten
  • 3/4 cup plain whole wheat bread crumbs
  • 2 tsp Italian seasoning
  • 1 1/2 tsp garlic powder
  • 1 1/2 tsp onion powder
  • 1/2 tsp salt


  1. Preheat the oven to 400 degrees.
  2. Line a baking sheet with non stick foil.

    Cut onions to your desired thickness

  3. Slice the onions width wise and then break them apart into rings. (Make them as thick or as thin as you would like.  I cut mine about 1/2 inch thick.)

    One bowl with flour, egg whites and breadcrumbs

  4. Put the flour in one bowl, the egg whites into a second, and into the third put the bread crumbs and all the spices.
  5. Dip the onion ring into the flour, then the egg whites, and then the bread crumbs.

    Place rings on baking sheet

  6. Place the coated ring on the baking sheet and then repeat with the next rings until they are all coated.
  7. Bake them all for about 20 minutes or until crispy.

Nutritional Info:

Makes 4 servings.

Serving size about fifteen 1/2 inch thick rings.

Nutrients per serving:  Calories: 81, Cal. from Fat: 5.5, Total Fat: 0g, Sat. Fat: 0g, Carbs: 14.5g, Fiber: 2.5g, Sugars: 3.5g, Protein: 3.5g, Sodium: 16mg, Chol: 0mg


These onion rings do not save well.  To reduce the number of servings simply make half a recipe.

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  1. Linette says:

    Onion rings were one of my favorite fast food sins too (Burger King, and Culvers), I’ll definitely have to give these a try!


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