Crunchy Whole Wheat Baked Onion Rings ~ SERIOUSLY Crunchy

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Crunchy Whole Wheat Baked Onion Rings. And why these matter.  Story: my college boyfriend and his gaggle of athletic basketball buddy friends cooked. One staple was homemade onion rings made with bisquick and deep fried in corn oil. I entered college a lanky long-haired, semi hippie who enjoyed the boys’ cooking. Junior year, I caught a glimpse of my bikini clad bod in the window of my beach apartment… GASP.  Was that lumpy body MINE?  (The only mirrors in my apartment were neck-up or obstructed by my aquarium. True.)

That was my second Come To Jesus experience fattening up from too many calories. At 16, I landed a waitressing job at Mr. Steak, and the place had a milk dispenser. All shift long, I’d take shots of whole milk. What could POSSIBLY be wrong with that?  A Christmas photo of my ass was the shocker. No more milk. Slimmed down. Then, off to college…

The outcome of this story is, I’ve proven I can get fat. That is not to sound superior. People ask me a lot how I can have a three-decade career in food and not be fat. Fear helps. Watch what I eat. And burn off more calories than I consume.

That college flat tire is now a muffin top that shows up via vacations and holidays. Eat less after that. Move more. There is a four-mile hike here in Playa Vista, good for revving up my metabolism motor.

Larry is more disciplined than I am. When he wants to lose some pounds, he is very focused. So these onion rings are thumbs-up.  Baked, not fried. Light, low fat and SUPER crunchy. Seriously, wouldn’t it be GREAT if you could get whole wheat, crunchy baked onion rings at a restaurant?  If you have seen them, let me know!

NOTE: I received a sneak preview box of Kikkoman’s Whole Wheat Panko bread crumbs as a gift at a food conference. Their website says they aren’t out yet. So, keep your eyes peeled.

Crunchy Whole Wheat Baked Onion Rings

  • 1 cup whole wheat panko bread crumbs
  • 1 tablespoon olive oil
  • 1/2 teaspoon Kosher salt
  • 1/2 teaspoon fresh cracked pepper
  • 1/3 cup liquid eggs OR two whole eggs, slightly beaten
  • 1 cup flour
  • 1 large sweet onion, sliced separated into 1/4 inch rings

Preheat the oven to 450 degrees F.

In a medium bowl, toss the bread crumbs together with the olive oil, salt and pepper.  Spread on a baking sheet and toast in the oven for 3 to 5 minutes, turning once.  Don’t over-bake.  Transfer the crumbs to a wide, shallow dish.

Place the flour in a small bowl, place the eggs in another small bowl.

Dip one onion ring at a time first into the flour, then the egg, coating all sides. Then pat them with bread crumbs, place on the baking sheet in even distances from each other. Bake for 12 to 14 minutes, until crunchy.

One onion served the two of us.

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{ 5 comments… read them below or add one }

1 Alexandra robertson August 13, 2015 at 1:53 pm

That’s what I guessed lol. I was dead set on trying these for my husband. My breadcrumbs burned the first time and the second time I just toasted them without the oil since they already have oil in them and it worked great. He loveeeedd them and I will definitely make them again! Thank you!

2 Worth The Whisk August 13, 2015 at 11:32 am

Alexandra, THANK YOU for pointing this out. The oil is tossed with the bread crumbs. The flour is the first coating of the rings of onions, but I left it out of the list of ingredients. SO SORRY. You are a great reader, thank you.

3 Alexandra robertson August 6, 2015 at 1:47 pm

yum! when do you use the oil?

4 Cathy @ She Paused 4 Thought September 17, 2013 at 9:52 pm

OMG… I can’t stop laughing. Growing up in Iowa I was raised on raw milk… what is wrong with that? Ok, I won’t ask that question, but seriously, I had a rude awakening in college with the weight vs. food challenge. Your onion rings looks fabulous, and thank heavens for aquariums. I might need one if I eat too many of these. 🙂

5 sippitysup April 18, 2013 at 10:06 am

Yeah but ‘fried in corn oil’ that phrase makes me smile. GREG

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