Onion Rings With Garlic and Chive Dip

  • 15MINS
  • 25MINS
  • 191KCAL

Crispy breadcrumbed onion rings served with a delicious garlic and chive yoghurt dip; the perfect side dish for diet plans like Weight Watchers!

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NutritionPer Serving

  • Calories191
  • Carbs33g
  • Protein11g
  • Fat1.3g
  • Saturates0.4g
  • Sugars5.8g

Onion Rings With Garlic and Chive Dip - Pinch of Nom Slimming Recipes

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 to know in the blurb!

When you think of onion rings, what image comes to mind? Soggy, limp, deep-fried onion rings that don’t deserve their prime spot on the buffet? Not anymore! We’ve jazzed up and slimmed down the humble onion ring into crispy bite-sized rings that are full of flavour without the extra calories from frying. Served with a creamy garlic and chive dip that’s reminiscent of your favourite takeaway, this is one side dish you’ll want to enjoy again and again. We love using panko breadcrumbs, as a little goes a long way and they always give food a delicious crunch which is exactly what you want in an onion ring! With just a hint of spice in the coating mixture, you could increase the amount of cayenne pepper if you’d prefer a little more of a kick, as the cooling yogurt in the dip will help keep it balanced. Serve these Onion Rings with Garlic and Chive Dip as a side dish, a weekend snack, or even as part of a snack buffet on special occasions.

What diets are these Onion Rings with Garlic and Chive Dip suitable for?

This Onion Rings with Garlic and Chive Dip recipe is suitable for vegetarian diets.

Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.

How Weight Watchers friendly are these Onion Rings with Garlic and Chive Dip?

  • You need to count 5 Points per portion of this Onion Rings with Garlic and Chive Dip recipe if you’re on WW Green.
  • You need to count 5 Points per portion of this Onion Rings with Garlic and Chive Dip recipe if you’re on WW Blue.
  • You need to count 5 Points per portion of this Onion Rings with Garlic and Chive Dip recipe if you’re on WW Purple.

Do you need any special ingredients to make these Onion Rings with Garlic and Chive Dip?

Panko breadcrumbs are large, airy breadcrumbs that crisp up wonderfully when baked. You can usually find them in a box or bag down the baking aisle at the supermarket.

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A couple of good quality baking trays will last for years, and they’re ideal for getting a crispy coating. You can find them on Amazon.

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A set of small serving bowls is a great way of including more sauce options without leaving bottles everywhere. We think they look great on the table!

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How many calories are in these Onion Rings with Garlic and Chive Dip?

There are 191 calories per portion in this Onion Rings with Garlic and Chive Dip, which means it falls into our Everyday Light category.

This Onion Rings with Garlic and Chive Dip is perfect if you’re following a calorie-controlled diet and fits well with any one of the major diet plans such as Weight Watchers.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

 

Step 1

Preheat the oven to 200ºC.

Step 2

Mix together the cornflour, salt and cayenne pepper and place on a plate.

Step 2 pinchofnom.com

Step 3

Beat together the egg whites and milk with a fork and place on a plate.

Step 3 pinchofnom.com

Step 4

Dip the onion rings in the cornflour mixture, turning to coat on all sides.

Step 4 pinchofnom.com

Step 5

Dip the floured onion rings in the egg white mixture, turning to coat on all sides.

Step 6

Place the breadcrumbs on a plate and dip the onion rings in the breadcrumbs, turning to coat on all sides.

Step 6 pinchofnom.com

Step 7

Spray 2 baking trays with low calorie cooking spray and use to grease the tray.

Step 8

Place the bread-crumbed onion rings on the baking trays.

Step 8 pinchofnom.com

Step 9

Mix together the yoghurt, garlic granules, salt, pepper, lemon juice and chives. Place the yogurt dip in a small serving bowl.

Step 9 pinchofnom.com

Step 10

Place the onion rings in the preheated oven for 20 – 25 minutes, turning occasionally, until the onion is tender and the breadcrumbs are golden.

Step 11

Serve the onion rings with the dip and garnish with chives.

Onion Rings With Garlic and Chive Dip - Pinch of Nom Slimming Recipes

What could I serve with these Onion Rings with Garlic and Chive Dip?

This dish makes a delicious addition to a burger or could be served alongside some other savoury sides for a tasty hot buffet!

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How do you know when these Onion Rings with Garlic and Chive Dip are cooked?

You should cook these Onion Rings with Garlic and Chive Dip until the breadcrumb coating is golden and the onion is tender. This will take around 25 minutes in the oven.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.

How long can you keep Onion Rings with Garlic and Chive Dip in the fridge?

Enjoy these onion rings fresh from the oven for the perfect crispy snack or side; they should be eaten straight away.

Can I freeze Onion Rings with Garlic and Chive Dip?

This recipe is best eaten fresh to avoid limp onion rings, due to the crispy coating. They’re so delicious, we don’t think they’ll last long enough anyway!

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Onion Rings With Garlic and Chive Dip

Crispy breadcrumbed onion rings served with a delicious garlic and chive yogurt dip; the perfect side dish for diet plans like Weight Watchers
  • Prep Time
    15 MINS
  • Cook Time
    25 MINS
  • KCals 191
  • Carbs 33G
  • WW Points:
  • 5 Green
  • 5 Blue
  • 5 Purple

Ingredients

  • 2 medium onions peeled and sliced into 1cm slices
  • 75 g cornflour
  • pinch of salt
  • ¼ tsp cayenne pepper
  • 4 egg whites
  • 4 tbsp semi skimmed milk
  • 125 g panko breadcrumbs
  • 300 g low fat Greek yoghurt
  • ½ tsp garlic granules
  • 25 g fresh chives chopped
  • 1 tsp lemon juice
  • salt and black pepper, to taste
  • low calorie cooking spray

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

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Instructions

  1. Pre-heat the oven to 200ºC.
  2. Mix together the cornflour, salt and cayenne pepper and place on a plate.
  3. Beat together the egg whites and milk with a fork and place on a plate.
  4. Dip the onion rings in the cornflour mixture, turning to coat on all sides.
  5. Dip the floured onion rings in the egg white mixture, turning to coat on all sides.
  6. Place the breadcrumbs on a plate and dip the onion rings in the breadcrumbs, turning to coat on all sides.
  7. Spray 2 baking trays with low calorie cooking spray and use to grease the tray.
  8. Place the bread-crumbed onion rings on the baking trays.
  9. Mix together the yoghurt, garlic granules, salt, pepper, lemon juice and chives. Place the yoghurt dip in a small serving bowl.
  10. Place the onion rings in the pre-heated oven for 20-25 minutes, turning occasionally, until the onion is tender and the breadcrumbs are golden.
  11. Serve the onion rings with the dip and garnish with chives.

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