Oat-Baked Onion Rings

Total Time
57 min
12 min
45 min
Onion rings are back on the menu. We lightened up the ingredients and then baked them to get the flavor and texture of the deep-fried original.

cooking spray

4 spray(s)

egg white(s)

2 large

fat free sour cream

½ cup(s)

uncooked onion(s)

2 large, yellow, sliced into 1/4-inch-thick rounds and separated into rings

uncooked instant oatmeal

5 packet(s), 1 oz each (about 2 cups total)

garlic powder

2 tsp

table salt

1 tsp

dry mustard

½ tsp


  1. Preheat oven to 400ºF. Coat 2 large baking sheets with cooking spray.
  2. In a large shallow bowl or dish, whisk together egg whites and sour cream. Add onion rings and turn to coat. Transfer onion rings to a large bowl and set aside.
  3. In a small bowl, combine remaining ingredients. Sprinkle mixture over onions and toss to coat. Spread onions out on prepared baking sheets and lightly coat with cooking spray.
  4. Bake until tender and golden, about 40 to 45 minutes. Yields 1/4 of onion rings per serving.

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