Photo of Oat-baked onion rings by WW

Oat-baked onion rings

Total Time
57 min
12 min
45 min
Onion rings are back on the menu. You didn't think it was possible, did you? We lightened up the ingredients by using egg whites, fat-free sour cream, and yes, instant oatmeal, instead of traditional additions like flour, milk or buttermilk, and cornstarch. We also found that baking them in the oven results in the flavor and texture of the golden, deep-fried original thanks to the crunchy oats.


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.