| Prep: 15 mins | Cook: 25 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 200 | 7g | 2.5g | 29g |
| sugars | fibre | protein | salt |
| 5g | 3g | 7g | 0.8g |
There’s something incredibly satisfying about biting into a perfectly crispy, flavorful ring of onion, which is why I have a deep affection for the Baked Mayan Sweet Onion Rings recipe. Growing up in New Jersey, my love for hearty, delicious dishes was instilled in me by my Italian grandparents. What makes this recipe unique is its emphasis on baking instead of frying, making it a healthier alternative without sacrificing that wonderful crunch we all crave.
Health Benefits of Baked Onion Rings
When we talk about onion rings, health benefits might not be the first thing that comes to mind. However, this recipe uses Mayan Sweet Onions, which offer a host of nutritional advantages. These onions are rich in antioxidants and vitamins, especially Vitamin C and folate, both of which are essential for maintaining good health. Furthermore, by baking instead of frying, we significantly reduce the fat content, making it a guilt-free indulgence that pairs wonderfully with a range of dishes.
A Family-friendly Recipe
Preparing meals that everyone loves can sometimes be a challenge, especially when you have a large family like mine. The Baked Mayan Sweet Onion Rings are a hit with both the kids and adults, making them a versatile addition whether you’re serving them as a snack or a side dish. They also work beautifully alongside some of my other Italian-American favorites, like spaghetti and meatballs or a hearty vegetable lasagna.
These onion rings are also quite similar to other crispy veggie treats, such as zucchini fries or even baked eggplant parmesan. The Parmesan cheese in the breading adds a layer of depth and richness that perfectly complements the natural sweetness of the onions. Plus, these rings are uncomplicated to make—when you involve the whole family in rolling the slices in flour, buttermilk, and panko breadcrumbs, it becomes a fun and engaging activity!
Last but not least, they pair splendidly with your favorite dipping sauce, allowing you to customize the flavor to your liking. Whether you prefer a classic marinara, a spicy sriracha aioli, or even a tangy ranch, the options are endless.
So, if you’re seeking a nutritious, delicious, and family-friendly recipe, look no further than Baked Mayan Sweet Onion Rings. Not only are they a nod to comforting, nostalgic flavors, but with their healthier baked approach, you won’t feel an ounce of guilt enjoying them.
What You’ll Need
- 2 large Mayan Sweet Onions
- 1 cup all-purpose flour
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup buttermilk
- 2 large eggs
- 2 cups panko breadcrumbs
- 1/4 cup grated Parmesan cheese
- Cooking spray
- Your favorite dipping sauce (optional)
Method
Step One
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly coat it with cooking spray.
Step Two
Peel the Mayan Sweet Onions and cut them into 1/2-inch thick slices. Separate the slices into individual rings and set aside.
Step Three
In a shallow bowl, combine the all-purpose flour, paprika, garlic powder, salt, and black pepper. Mix well to distribute the spices evenly.
Step Four
In another bowl, whisk together the buttermilk and eggs until well combined.
Step Five
In a third bowl, mix the panko breadcrumbs and grated Parmesan cheese.
Step Six
Dredge each onion ring first in the flour mixture, shaking off any excess. Dip it into the buttermilk and egg mixture, allowing the excess to drip off. Finally, coat the ring with the panko and Parmesan mixture. Ensure each ring is well-coated before placing it on the prepared baking sheet.
Step Seven
Once all the rings are coated and arranged on the baking sheet, lightly spray the tops with cooking spray to help them crisp up in the oven.
Step Eight
Bake in the preheated oven for 15-20 minutes, or until the onion rings are golden brown and crispy. Flip the onion rings halfway through the cooking time to ensure even baking.
Step Nine
Remove the baked onion rings from the oven and let them cool slightly. Serve warm with your favorite dipping sauce, if desired. Enjoy!
