Crispy "Fried" Onion Rings

Vegetarian
Health score
8%
Crispy "Fried" Onion Rings
26 min.
3
215kcal

Suggestions


If you're craving a crunchy, indulgent snack that won't derail your healthy eating goals, look no further than these Crispy "Fried" Onion Rings! Perfectly vegetarian and packed with flavor, these golden bites are an ideal starter for any gathering, a wholesome antipasti option, or a satisfying snack to enjoy anytime.

With a delightful combination of sweetness from the large onion and the light, airy batter, these onion rings mimic the classic fried version without the extra oil and calories. The low-fat buttermilk adds a tangy richness that beautifully complements the savory depth of the onion. Plus, with just a handful of ingredients—many of which you might already have on hand—this recipe comes together in under 30 minutes, making it a breeze for busy weeknight meals or spontaneous entertaining.

Whether served alongside your favorite dipping sauce or enjoyed on their own, these crispy onion rings will surely impress everyone at the table. And for those looking to add an extra twist, try the beer-battered variation, which adds a fun, festive flavor that’s perfect for gatherings. Don't miss out on this delicious treat that promises to satisfy both your taste buds and your desire for a lighter option!

Ingredients

  • 0.5 teaspoon kosher salt 
  •  egg whites 
  • 0.5 cup flour all-purpose
  • 0.5 cup buttermilk low-fat
  • tablespoons olive oil 
  • large onion sweet

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • whisk
  • aluminum foil

Directions

  1. Cut onion into 1/4-inch-thick slices, and separate into rings. Select largest 12 rings, reserving remaining onion slices for another use.
  2. Whisk together buttermilk and egg white in a small bowl until blended.
  3. Dredge onion rings in flour; dip into buttermilk mixture, coating well. Dredge again in flour, and place on a baking sheet.
  4. Heat 2 tsp. oil in a 10-inch skillet over medium-high heat. Tilt pan to coat bottom of skillet.
  5. Add 4 onion rings to skillet, and cook 1 minute on each side or until golden. Wipe skillet clean. Repeat procedure twice with remaining onion rings and oil.
  6. Place fried onion rings on an aluminum foil-lined baking sheet coated with cooking spray.
  7. Bake at 400 for 3 minutes. Turn onion rings, and bake 3 more minutes.
  8. Remove from oven, and sprinkle with salt.
  9. Serve immediately.
  10. Beer-battered "Fried" Onion Rings: Prepare recipe as directed through Step Reduce buttermilk to 1/4 cup, and whisk together with 1/4 cup light beer and 1 egg white. Proceed with Steps 3, 4, and 5 as directed.
  11. Per serving (4 onion rings): Calories 118 (0% from fat); Fat 8g (sat 8g, mono 1g, poly 7g); Protein 3g; Carb 5g; Fiber 1g; Chol 0mg; Iron 6mg; Sodium 340mg; Calc 19mg.

Nutrition Facts

Calories215kcal
Protein10.03%
Fat41.71%
Carbs48.26%

Properties

Glycemic Index
25
Glycemic Load
11.5
Inflammation Score
-5
Nutrition Score
7.1017391279988%

Flavonoids

Epigallocatechin 3-gallate
0.09mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
1.26mg
Myricetin
1.26mg
Quercetin
16.02mg

Nutrients percent of daily need

Calories:214.85kcal
10.74%
Fat:10.07g
15.49%
Saturated Fat:1.58g
9.9%
Carbohydrates:26.22g
8.74%
Net Carbohydrates:24.66g
8.97%
Sugar:7.58g
8.42%
Cholesterol:1.6mg
0.53%
Sodium:472.81mg
20.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.45g
10.9%
Folate:65.9µg
16.48%
Selenium:10.42µg
14.88%
Vitamin B1:0.22mg
14.85%
Vitamin B2:0.23mg
13.56%
Manganese:0.23mg
11.44%
Vitamin E:1.4mg
9.32%
Phosphorus:89.39mg
8.94%
Vitamin B6:0.17mg
8.34%
Iron:1.34mg
7.43%
Calcium:72.63mg
7.26%
Vitamin B3:1.41mg
7.05%
Vitamin C:5.7mg
6.9%
Potassium:230.46mg
6.58%
Fiber:1.56g
6.22%
Vitamin K:6.05µg
5.76%
Magnesium:20.02mg
5.01%
Copper:0.1mg
4.94%
Vitamin B5:0.33mg
3.28%
Zinc:0.46mg
3.08%
Vitamin B12:0.1µg
1.62%
Source:My Recipes