If you’re craving onion rings but want a healthier version that fits into the Weight Watchers (WW) program, you can make a lighter, baked version rather than the traditional fried one. Here’s a simple recipe for WW-friendly Baked Onion Rings that are crispy, flavorful, and much lower in calories.
Weight Watchers Baked Onion Rings Recipe
Ingredients:
- 1 large onion (preferably a sweet onion like Vidalia), sliced into ½-inch rings
- ¾ cup whole wheat breadcrumbs (or panko breadcrumbs for extra crispiness)
- 2 tablespoons grated Parmesan cheese (optional, for added flavor)
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon salt (or to taste)
- ¼ teaspoon black pepper
- 1 egg (or 2 egg whites for fewer calories)
- 1 tablespoon Dijon mustard (optional, for extra flavor)
- 1 tablespoon olive oil spray (for lightly coating)
Instructions:
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly spray it with cooking spray.
- Prepare the onion: Slice the onion into ½-inch thick rings and separate them carefully.
- Make the coating: In a shallow bowl, combine the breadcrumbs, Parmesan cheese (if using), garlic powder, paprika, salt, and pepper.
- Prepare the wet mixture: In another bowl, whisk the egg (or egg whites) and Dijon mustard together until well combined.
- Coat the onion rings:
- Dip each onion ring into the egg mixture, allowing any excess to drip off.
- Then, dredge the onion ring in the breadcrumb mixture, pressing gently to coat it evenly.
- Arrange the rings: Place the coated onion rings in a single layer on the prepared baking sheet. Lightly spray the tops with olive oil spray to help them crisp up.
- Bake for 15-20 minutes, flipping halfway through the cooking time, until the onion rings are golden brown and crispy.
- Serve: Let the onion rings cool for a few minutes before serving. They’re great on their own or with a dipping sauce like a low-fat ranch, BBQ sauce, or ketchup.
Points Calculation (Approximation):
- Servings: This recipe makes about 4 servings (depending on how many onion rings you slice from your onion).
- Points: Each serving (about 4-5 onion rings) is approximately 2-3 WW points on the Green, Blue, or Purple plans. You can adjust the points by using different breadcrumbs or skipping the Parmesan if you want to reduce the point value.
These baked onion rings give you that crispy, savory crunch you love without all the extra fat from frying. They’re the perfect healthier side dish or snack!
