Crispy Cajun onion rings

For a simple side, try oven baking breaded onion rings rather than frying to dramatically cut the fat content

  • Prep:10 mins
    Cook:30 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 158
  • fat 1g
  • saturates 0g
  • carbs 32g
  • sugars 4g
  • fibre 2g
  • protein 7g
  • salt 0.6g


  • 50g plain flour
  • 1 large onion, cut into 1cm slices, rings separated
  • 2 egg whites
  • olive oil, for greasing
  • 2 tsp Cajun seasoning
  • 100g breadcrumbs


  1. Heat oven to 200C/180C fan/gas 6. Put the flour in a large sealable plastic bag. Season, then tip in the onion and shake well. Whisk the egg whites until foamy, add the onions and stir to coat.

  2. Lightly oil a baking sheet. Add the seasoning and breadcrumbs to the bag; then, working in batches, add the eggy onion rings and coat in the crumbs. Arrange onion rings, in a single layer, on the baking sheet and cook for 25-30 mins, turning halfway through, until the onion is tender and the crumbs are golden.

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