Low Fat Baked Onion Rings & Amazing Sauce

Onion Rings are my love language, but make them healthy, and they are my everything. These Low Fat Baked Onion Rings are simple, delicious, and full of flavor. They come together quickly and are so easy to make.

I have been seeing a few recipes for baked onion rings and thought I better try one. My husband and I LOVE onion rings.
Whenever we go out, we just have to get some. I combined a few of the recipes I had seen and came up with these (and they were SO GOOD). They would be perfect at a summer BBQ or just as a delicious snack.
We make these with our hamburgers all year long, and during the winter, I snack on them and dream of winter.
They are so fresh, crisp, and I honestly like them more than the deep fried stuff.
They don’t leave my stomach feeling funny, and are full of more rich onion flavor, but not too overpowering.

could I use any salty cracker?

This recipe calls for Ritz crackers, however, you could totally replace it with other crackers that you have on hand.

We recommend using a butter based cracker. Here are a few of our favorite:

-Club Crackers
-Saltine Crackers
-White Cheddar Wheat Thins

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looking for another healthy side dish recipe? watch how to make one of our favorites:

Did you know we have a Youtube Channel? We created it just for you. We wanted to show you how simple and delicious our recipes are.

We take you through each recipe, step by step, and show you exactly how to make it. We answer all your questions, and help you get the recipe, perfect, each and every time you make it.

If you are looking for more simple and delicious recipes, head over to our channel and check them out.

I love adding a little fruit into my dinners. Especially when it has grapes. My kids especially love grapes, so when I can incorporate it into a fruit salad, I usually try to.

Our Easy Grape Salad, quickly became a family favorite, and it is so easy to make, I can’t say no, when it is requested. You could eat this as a side dish, or a main dish.

Watch how to make our Easy Grape Salad recipe, here:

looking for more healthy snacks, sides and desserts? here are a few of our favorite:

Skinny Frozen Strawberry Bites
Skinny Banana Split
Skinny No Bake Coconut Bars
Skinny Mint Chocolate Chip Ice Cream
Skinny Chunky Monkey Cookies

Low Fat Baked Onion Rings & Amazing Sauce
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  • 2 vidalia onions, sliced into thick rings
  • 2 1/4 cups whole milk (I'm sure lowfat milk would work just fine)
  • 1/2 cup panko bread crumbs
  • 1/4 cup Italian seasoned bread crumbs
  • 1/4 cup crushed Ritz crackers
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper (optional)
  • Nonstick cooking spray
  • 1 1/2 cups brown sugar
  • 6 Tablespoons Franks Hot Buffalo Sauce
  • 4 Tablespoons water
  • 1 1/2 cups ranch dressing


  1. Place sliced onions and milk in a bowl and let soak for 1-2 hours in the refrigerator.
  2. Preheat oven to 450.  Line baking sheet with parchment paper or foil.
  3. Combine panko, bread crumbs, crushed cracker crumbs, salt, pepper, oregano and cayenne pepper. 
  4. Place half of crumb mixture in a bowl and reserve the other half for later to avoid clumping and to stick better to the onions. 
  5. Dip each soaked onion ring into mixture and coat both sides with crumb mixture. 
  6. Place rings onto baking sheet and bake for 12-15 minutes until golden and the onion is soft. Serve immediately. Mix brown sugar, buffalo sauce and water in saucepan over medium heat until sugar is dissolved. 
  7. Remove from heat and add ranch. 
  8. Mix completely.



483 cal


18 g


58 g


22 g
Click Here For Full Nutrition, Exchanges, and My Plate Info

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12 Responses to “Low Fat Baked Onion Rings & Amazing Sauce”

  1. Chef in Training
    these look great elyse! haha! i didn't even know you posted that sauce today too! I did a repeat recipe post of the wingers sticky fingers on my blog today because we moving and building furniture for the nursery and I don't really have time to make anything. but your onion rings look DELICIOUS! and baked! yum! you guys have a fabulous blog! i love reading it! Definitely going to have to try those lunch lady peanut butter bars! i think about those bars at elementary school all the time and now I have the secret recipe! :)
  2. John, Terri, Addie and Inara
    tried them, they weren't crispy but very soggy. the breading barely stuck to the onions. i followed recipe exactly, and i did use cooking spray on the rings before baking. bummer. i noticed no one has posted a comment AFTER making them, just that they WANT to. oh well. it was worth the try nonetheless.

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