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Low Fat Baked Onion Rings and Amazing Sauce Recipe

These Low Fat Baked Onion Rings are simple, delicious, and full of flavor. They come together quickly and are so easy to make.
Prep Time2 hrs 15 mins
Cook Time15 mins
Total Time2 hrs 30 mins
Course: Appetizer
Cuisine: American
Keyword: Baked Onion Rings, Low Fat appetizer, Low fat Onion Rings, Low fat snack
Servings: 8
Calories: 481kcal


  • Mixing Bowl
  • Baking Sheet


  • 2 Vidalia Onions Sliced into thick rings
  • 2 ¼ cups whole milk
  • ½ cup Panko Bread crumbs
  • ¼ cup Italian seasoned Bread crumbs
  • ¼ cup Ritz Crackers crushed
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ½ teaspoon oregano
  • ¼ teaspoon cayenne pepper optional
  • 1 ½ cups brown sugar
  • 6 Tablespoons buffalo sauce hot
  • 4 Tablespoons water
  • 1 ½ cups ranch dressing


  • Place sliced onions and milk in a bowl and let soak for 1-2 hours in the refrigerator.
  • Preheat oven to 450.  Line baking sheet with parchment paper or foil.
  • Combine panko, bread crumbs, crushed cracker crumbs, salt, pepper, oregano and cayenne pepper. 
  • 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. 
  • Dip each soaked onion ring into mixture and coat both sides with crumb mixture. 
  • 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. 
  • Remove from heat and add ranch. 
  • Mix completely.


Calories: 481kcal | Carbohydrates: 60g | Protein: 4g | Fat: 26g | Saturated Fat: 5g | Cholesterol: 22mg | Sodium: 1124mg | Potassium: 285mg | Fiber: 2g | Sugar: 49g | Vitamin A: 158IU | Vitamin C: 6mg | Calcium: 159mg | Iron: 1mg