Panko Onion Rings

  • 15MINS
  • 30MINS
  • 121KCAL

These slimming friendly Panko Onion Rings make an amazing accompaniment whether you’re following Weight Watchers or calorie counting!

Easy Peasy Panko Onion Rings pinchofnom.com

NutritionPer Serving

  • Calories121
  • Carbs8g
  • Protein3g
  • Fat3g
  • Saturates1g
  • Sugars3g

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!

Panko breadcrumbs give a deliciously crispy coating to these onion rings and they really go a long way. Panko breadcrumbs are a Japanese breadcrumb, and they’re pretty big crumbs compared to flour so you tend to get more coverage. 25g of Panko should be more than enough to coat a decent sized onion.

We love these onion rings served with a sticky sauce for dipping – a sweet chilli sauce is a perfect match for the Asian inspired breadcrumb in this recipe! Why not add them to your menu next time you cook up an Asian Fakeaway?

What diets are these Panko Onion Rings suitable for?

This Panko Onion Rings recipe is suitable for vegetarian and dairy free diets.

It can be made gluten free as long as you swap out the following ingredients for gluten free versions;

  • Panko Breadcrumbs

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

How Weight Watchers friendly is this Panko Onion Rings recipe?

You need to count 3 Points per portion of this Panko Onion Rings recipe if you’re on WW Green.
You need to count 2 Points per portion of this Panko Onion Rings recipe if you’re on WW Blue.
You need to count 2 Points per portion of this Panko Onion Rings recipe if you’re on WW Purple.

Do you need any special ingredients to make Panko Onion Rings?

This post contains affiliate links: what this means

You can find Panko Breadcrumbs in the international aisle, near to the Asian ingredients, in most supermarkets. Or you can pick them up on Amazon.

How many calories are in Panko Onion Rings?

There are 121 calories per portion in this Panko Onion Rings recipe, which means it falls into our Everyday Light category.

To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment.

This Panko Onion Rings recipe 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

Pre heat the oven to 220°C.

Step 2

Peel the onion, cut into slices approximately 1cm thick and separate the rings.

Step 3

In one bowl mix together the Panko, paprika, salt and pepper.

Step 4

In another bowl beat the egg.

Step 5

Spray a baking tray with Low calorie cooking spray, 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.

Step 5 pinchofnom.com

Step 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.

 

What could I serve with these Panko Onion Rings?

Sweet Chilli Sauce pinchofnom.com
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  • 13KCal
BBQ Sauce pinchofnom.com
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  • 10KCal

How do you know when these Panko Onion Rings are cooked?

Cook in the oven for 25 – 30 minutes, or until the onion rings are golden brown and starting to crisp.

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 Panko Onion Rings in the fridge?

Once you’ve put it out, ideally you should eat it within 4 hours.

If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Panko Onion Rings in the fridge for approximately 3 days or so.

Can I freeze these Panko Onion Rings?

We don’t recommend freezing this recipe.

How do I reheat these Panko Onion Rings?

From chilled: Pop into a hot oven for 5-6 minutes, being careful not to let them burn.

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Panko Onion Rings

These slimming friendly Panko Onion Rings make an amazing accompaniment whether you’re following Weight Watchers or calorie counting!
  • Prep Time
    15 MINS
  • Cook Time
    30 MINS
  • KCals 121
  • Carbs 8G
WW Points
  • 3 Green
  • 2 Blue
  • 2 Purple

Ingredients

  • 1 large onion or 2 Small
  • 25 g panko breadcrumbs
  • 1 egg
  • 1 tsp paprika
  • sea salt to taste
  • freshly ground black pepper to taste
  • low calorie cooking spray

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

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Instructions

  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 low calorie cooking spray, 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

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1 comments

See what others have to say

JNSaturday 13th May 2017

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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