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Photo: Van Chaplin; Styling: Rose Nguyen Photo by: Photo: Van Chaplin; Styling: Rose Nguyen

Crispy "Fried" Onion Rings

Southern Living JUNE 2007

  • Yield: Makes 3 servings (serving size: 4 onion rings)
  • Cook time: 6 Minutes
  • Prep time: 20 Minutes
  • Bake: 6 Minutes


  • 1 large sweet onion
  • 1/2 cup low-fat buttermilk
  • 1 egg white
  • 1/2 cup all-purpose flour
  • 2 tablespoons olive oil
  • Vegetable cooking spray
  • 1/2 teaspoon coarse kosher salt


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. 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. Place fried onion rings on an aluminum foil-lined baking sheet coated with cooking spray.

5. Bake at 400° for 3 minutes. Turn onion rings, and bake 3 more minutes. Remove from oven, and sprinkle with salt. Serve immediately.

Beer-battered "Fried" Onion Rings: Prepare recipe as directed through Step 1. 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.

Per serving (4 onion rings): Calories 118 (0% from fat); Fat 5.8g (sat 0.8g, mono 4.1g, poly 0.7g); Protein 3g; Carb 13.5g; Fiber 1g; Chol 0mg; Iron 0.6mg; Sodium 340mg; Calc 19mg.

Nutritional Information

Amount per serving
  • Calories: 119
  • Calories from fat: 0.0%
  • Fat: 5.9g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 4.1g
  • Polyunsaturated fat: 0.7g
  • Protein: 3.1g
  • Carbohydrate: 13.6g
  • Fiber: 1g
  • Cholesterol: 1mg
  • Iron: 0.6mg
  • Sodium: 345mg
  • Calcium: 24mg

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Crispy "Fried" Onion Rings Recipe