Low Syn Panko Onion Rings | Slimming World

We decided to try and make our own Low Syn Panko Onion Rings….

I think it’s safe to say that we love onion rings, but since starting on the Slimming World journey they have been added to the list of high syn foods that we prefer not spend a rather large portion of our syn allowance on.


For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

We’ve used Panko Breadcrumbs in a few recipes now, so we thought why not use them for an onion ring recipe. They give a crispy coating, which is essential for a good onion ring, and they go a long way. I think the end result was pretty good.

Panko Breadcrumbs are a Japanese breadcrumb, and it’s a pretty big crumb compared to flour so you tend to get more coverage. 25g of Panko should be more than enough to coat a decent sized onion. They can be found in the international aisle, near to the asian ingredients, in most supermarkets, or you can pick them up on Amazon.

Some of you love this Low Syn Panko Onion Rings recipe!

onion rings-sw_tj1990
One of our Instagram followers @sw_tj1990 made this dish and loved it!

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on Instagram, Facebook, & Twitter!

Whenever we need to replace oil in cooking we use Frylight. Perfect for everyday frying and cooking, it delivers exactly one calorie per spray, which makes it Syn free! The Sunflower or Olive Oil flavours are ideal for this Low Syn Panko Onion Rings recipe.

Frylight Find Out More


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Low Syn Panko Onion Rings | Slimming World

Votes: 4
Rating: 5
Rate this recipe!


Prep Time

Cooking Time

people 15 minutes 30 minutes



Slimming World 

121kcal 2

Smart Points (Flex/Freestyle)



Per people Per people Per people
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  1. Pre heat the oven to 220°C
  2. Peel the onion, cut into slices approximately 1cm thick and separate the rings
  3. In one bowl mix together the panko, paprika, salt and pepper
  4. In another bowl beat the egg
  5. Spray a baking tray with Frylight, then dip each onion ring into the egg, then lightly coat in the panko. Arrange the onion rings on the oiled tray making sure they do not touch each other
  6. Cook in the oven for 25 - 30 minutes, or until the onion rings are golden brown and starting to crisp. Turn once during cooking

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!


We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.


Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although pinchofnom.com attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will pinchofnom.com be responsible for any loss or damage resulting for your reliance on nutritional information.

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1 Comment
  1. Igave these a go these today and they worked really well.
    I used cajun spice instead of paprika.
    I will make the again for sure.

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Slimming World Recipes
A blog started by 2 chefs on their Slimming World journey, evolving into an epic adventure shared by many!