Create a Healthier Version of a Favorite Snack

Enjoying your favorite snack doesn’t have to mean piling on the calories. These onion rings are baked, not fried, and still deliver delicious flavor.

Eating onions has other benefits. They contain quercetin, which helps to lower blood pressure and risk of heart disease, as well as antioxidants to help suppress the development and growth of various cancerous tumors.

Start snacking on these onion rings today! Click here to print the recipe.


  • 2 large sweet onions
  • 2 egg whites lightly beaten
  • 1 cup whole-wheat flour
  • ½ tsp. salt
  • ½ tsp. oregano
  • ½ tsp. onion powder
  • Non-stick cooking spray

Directions: Preheat oven to 400 degrees. Line baking sheet with parchment paper; set aside. Cut ends off onion and remove outer layer. Cut onions into 1 inch rings and steam over boiling water for 3 minutes. Immediately rinse with cold water and drain. In a large bowl, combine onion rings and egg whites, evenly coating. Combine dry ingredients in small bowl. One at a time, place onion ring into dry mixture, covering all sides.

Put coated ring on the prepared baking sheet in a single layer. Spray with non-stick cooking spray and bake for 12 minutes, or until golden brown. Using tongs, flip rings to other side, spray with non-stick cooking spray and cook for another 7-10 minutes or until golden brown on both sides.

Serves 4