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Crispy Parmesan Onion Straws

In the world of burger side dishes, I will choose onion rings every time. Not the french fries, not the sweet potato fries, never the coleslaw or potato salad, always the almighty onion ring.

Normally when I want to make a healthier version of onion rings at home, I make these Baked Barbecue Rings but lately I have been experimenting with some lower carb versions and this one came out terrific. The onions are sliced into thin strips and then tossed with olive oil, Parmesan, red pepper flakes, and lots of black pepper. Then they are roasted until they are just about to burn. Really…keep them in there until you think if you left them in one minute longer they would burn to a crisp, some of the really thin ones may even burn. If you love onions like me, these will quickly become a favorite, they are seriously addictive and delicious.

Crispy Parmesan Onion Straws
Servings: 4
Serving Size: 1/4 recipe
Nutritional Information: 77 calories, 5.1g of fat, 5.5g of carbohydrates, 1.3g of fiber, 2.7g of protein, 2.4g of sugar
Weight Watchers® PointsPlus®: 2 *


  • 2 Vidalia or yellow onions, cut into strips
  • 1 tbsp. olive oil
  • 1/4 cup Parmesan cheese
  • 1/4 tsp. paprika
  • 1/4 tsp. red pepper flakes
  • Black pepper


  1. Preheat the oven to 425 degrees.
  2. Toss the onions with olive oil, Parmesan, paprika, red pepper flakes, and black pepper.
  3. Arrange in a single layer on a baking sheet covered in foil, parchment, or coated in cooking spray.
  4. Bake for 12 minutes and then shake the baking sheet. Bake for 5-15 minutes longer until crispy. The cooking time varies so much because the size of the onions and your oven will make a big difference in this recipe. You want to take them out when they are beginning to brown, caramelize, and crisp up on the edges.

* PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.

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I’m Kristen and I couldn’t be happier you are here. You will find a variety of healthy and delicious recipes that will not only taste great, but help you fit in your favorite jeans.

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11 Response to Crispy Parmesan Onion Straws

  1. Christine on March 3, 2014

    Great recipe Kristen! I’m curious on the Parmesan cheese– did you use the powdery like Kraft Parmesan cheese (like what you put on pizza) or the grated variety?

    • Kristen on March 3, 2014

      Either would work but I actually like the way it turns out with the powdery kind since it stays on a bit better.

  2. Amy on March 3, 2014

    This sounds awesome! I too am an onion ring lover!! I would love to make a variation of this tonight but don’t have any parm. Any suggestions for substitutes?

    • Kristen on March 4, 2014

      You could use almond meal or flax seed meal for a low carb version. Breadcrumbs would also work.

  3. Kara Sokol on March 4, 2014

    I made this tonight–OMG. Onions have no business being this good. Crunchy, satisfying, and crazy delicious. It reminds me of the Bloomin’ Onion from Outback. Thank you thank you!

    • Kristen on March 4, 2014

      I know! So happy to hear you enjoyed them :)

  4. Kim (Feed Me, Seymour) on March 28, 2014

    These look right up my alley! I’d definitely eat them for a healthy, salty snack. Can’t wait to try them!

  5. beaconridge on June 22, 2014

    I just joined recently, and I have also ordered the meal plans, so I am looking forward to that. I love that you do real food and real snacks – I love raw veggies like carrots and broccoli – but sometimes I just really crave something like these Parmesan Onion Straws. Eating tasty food makes it so much easier to stay on track. Thanks!

  6. beaconridge on June 22, 2014

    BTW – If you can come up with a low-cal wine that is delicious, you are my new hero! “-)

    • Kristen on June 23, 2014

      I know! Wouldn’t that be amazing!! My only low calorie trick for wine is to make spritzers using half wine and half soda water in the warmer months so that I get two glasses for the price of one :)

  7. Sally on April 13, 2015

    I cannot wait to try these! I just started cleaning out all the processed sugar items in my house today! My body is craving real food and it’s time I give it what it wants. Can’t wait!


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