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Baked Onion Rings

I am a huge fan of onion rings, and I love to make them at home or order them at restaurants when I go out to eat. However, I know that they are not good for my body. Therefore, I went on a mission to try to find a healthy version of onion rings that would still be satisfying for me, but that would be healthier for my body. I tried out quite a few recipes before I came across this great recipe that I doctored up, but it was completely worth it. My mom likes to say that they are so good that you’d think they were fried (but they are fully baked, not fried)! I now have a delicious recipe for healthy baked onion rings that is great for my taste buds and still nice to my waist! Give it a try, and let me know what you think!


Serve these hot out of the oven with ketchup and enjoy! If you liked these baked onion rings, try out our recipe for baked french fries!



1 large sweet yellow onion

2/3 cup whole wheat flour

3 cup + 2 tablespoons low sodium vegetable broth

2 tablespoons arrowroot powder (cornstarch will substitute)

1 teaspoon salt

1/2 teaspoon cayenne pepper

1/2 cup cornmeal

1 cup whole wheat breadcrumbs

1 -2 tablespoons black sesame seeds

tablespoons garlic powder

2 tablespoons Italian seasoning



Preheat the oven to 425 degrees. Line a cookie sheet with parchment paper. (Note: By using parchment paper instead of foil, there is no need to use olive oil because the vegetables won’t stick to the parchment paper.)


Slice the onion into 1/2″ rings, and separate the rings.


In one bowl, mix the whole wheat flour, the arrowroot powder or cornstarch, the salt, the cayenne pepper, and the vegetable broth. Stir this mixture until it is well mixed. Put the batter aside.


In another bowl, mix the cornmeal, the whole wheat breadcrumbs, the sesame seeds, the garlic powder, and the Italian seasonings.


With a fork, dip an onion in the batter and let the excessive batter drip off. Then toss it in the breadcrumb mixture until it is fully coated with breadcrumbs. Continue this until all the onion rings are coated and breaded.


Bake the onion rings for 18 minutes, and then turn the onion rings over and bake an additional 10 minutes.

Microwave, uncovered, on high for 1 minute. Remove mug and stir. Cook for an additional 1 minute, or until eggs are completely set! Remove from microwave.

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