Onion Rings

Onion Rings

Published March 15, 2013 | Written by

Published by: Healthline Exclusive

Servings: 6
Total Time: 60 min

Prep Time: 20 min | Cook Time: 20 min


Bring home a pub favorite with this recipe! When working with onions with a pungent smell, soak slices in ice water for 10 to 15 minutes before cooking. This will pull out a lot of the overpowering aroma.

Nutrition Facts
Serving size: approx. 3 rings
Calories per serving: 146
% Daily Value*
Total Fat 6.1g 9%
Saturated Fat 1.3g 7%
Sodium 311mg 13%
Protein 3.1g 4%
Percent Daily Values are based on a 2,000 calorie diet.


  • 1/2 cup low-fat milk
  • 1-1/2 teaspoons fresh lemon juice
  • 1 large yellow onion
  • 1/4 cup egg substitute
  • 2/3 cup all-purpose flour
  • 1 teaspoon freshly cracked black pepper
  • 1/4 teaspoon ground red pepper
  • 2 tablespoons olive oil
  • Vegetable cooking spray

Step by Step:

  1. Preheat oven to 400°. Whisk together milk and lemon juice and set aside.
  2. Cut onion into 1/4-inch slices and separate into rings. Remove the largest rings and place in a large bowl of ice water. Let stand for 10 minutes. Drain and pat dry. Reserve remaining onions for another use.
  3. Whisk together milk mixture and egg white in a small bowl until combined. Pour mixture into a shallow dish.
  4. Combine flour and black and red peppers in another shallow dish. Toss onion rings in flour mixture. Remove, tapping to shake off excess flour. Dip rings into milk mixture, coating well. Coat with flour.
  5. Heat 1/4 of the oil in a large frying pan over medium-high heat. Add 1/4 of the onion rings in a layer and cook 1 minute per side or until golden brown. Remove and place on paper towels to drain. Repeat procedure 3 more times with remaining onion rings and oil, wiping out frying pan between each use.
  6. Place fried onion rings on baking sheet and bake 6 minutes, turning once. Serve immediately.