Oven Fried Onion Rings Recipe

Name: Oven Fried Onion Rings
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: olive oil flavored cooking spray; 3 slices of well-toasted whole wheat bread; 1 cup whole wheat flour; 8 ounces silken tofu; 1 cup soymilk; 1 lemon, juice of; 1 teaspoon garlic powder; ½ teaspoon dry mustard; 1 teaspoon table salt; 1 pinch baking powder; ¼ teaspoon cayenne; 2 large onions, sliced into 1/4-inch-thick rounds and separated into rings

Servings: persons

olive oil flavored cooking spray
3 slices of well-toasted whole wheat bread
1 cup whole wheat flour
8 ounces silken tofu
1 cup soymilk
1 lemon, juice of
1 teaspoon garlic powder
½ teaspoon dry mustard
1 teaspoon table salt
1 pinch baking powder
¼ teaspoon cayenne
2 large onions, sliced into 1/4-inch-thick rounds and separated into rings

1
Preheat the oven to 400F; adjust the oven racks so they are spaced evenly.
2
Spray 2 nonstick baking sheets with nonstick spray.
3
In a food processor, mince the pieces of toast, and then in a blender, blend them until the crumbs are really fine like the ones you find in the store.
4
Dump them into a big bowl with the flour.
5
In the blender, blend tofu, soy milk, lemon juice, and seasonings.
6
Coat each onion ring on both sides with the tofu mixture, shaking off the excess; then coat lightly with the bread crumb mixture.
7
Use batches of the bread crumbs in a small Tupperware so they don't get all gooey.
8
Arrange the rings on the baking sheet, and spray the tops with nonstick cooking spray.
9
Bake until lightly browned, about 20 minutes, turning rings once in the middle and swapping rack positions if you're using two cookies sheets.

192

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: olive oil flavored cooking spray, 3 slices of well-toasted whole wheat bread, 1 cup whole wheat flour, 8 ounces silken tofu, and more.

Yes, Oven Fried Onion Rings falls under the General category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Oven Fried Onion Rings

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions