Baked Barbecue Onion Rings - Slender Kitchen

Baked Barbecue Onion Rings

By Kristen Mccaffrey
adapted from:
Weight Watchers® SmartPoints™
(4 PointsPlus®)

Recipes Content


This is the first in a series I like to call Superbowl Two A Days. For those of you who didn’t have fear inducing high school sports coaches, two a days or double sessions, are an evil creation where you have practice twice a day to get ready for the season to start. They are pretty brutal by all accounts. My body aches just thinking about them. But these two-a-days, they are way more fun. Two recipes every day leading up to the Superbowl to make sure you have a delicious spread. To kick things off today, let’s start with some skinny onion rings with yummy barbecue dipping sauce. They bake up crispy and crunchy and make a perfect game snack or appetizer.

Prep Time

Baked Barbecue Onion Rings

Prep Time: 
Cook Time: 
Total Time: 


  • 2 U sweet onions, sliced into rings
  • 1/2 cup all-purpose flour
  • 1/2 tsp salt
  • 1/2 tsp paprika
  • 1 tsp chili powder
  • 1/4 tsp red pepper flakes
  • 1/4 tsp garlic powder
  • 2 U egg whites
  • 1/4 cup buttermilk
  • 1/16 tsp. hot sauce
  • 1 cup panko bread crumbs
  • 1/4 cup nonfat plain Greek yogurt
  • 1/4 cup barbecue sauce

Nutritional Facts

Serving Size: 
15 + rings and 1.5 tbsp. sauce (94g)
Amount Per Serving
Calories 142
Calories from Fat 7
% Daily Value *
Total Fat 1g
Saturated Fat 0g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 0mg
Sodium 350mg
Total Carbohydrate 29g
Dietary Fiber 2g
Sugars 9g
Protein 5g


  1. Preheat the oven to 400 degrees.
  2. Whisk together the flour, salt, paprika, chili powder, red pepper flakes, and garlic powder in a shallow bowl.
  3. In another shallow bowl, whisk together the egg whites, buttermilk, and a dash of hot sauce.
  4. Add the panko bread crumbs to a plate or shallow bowl.
  5. Dip the onion ring in the flour mixture, then the egg, then the panko bread crumbs.
  6. Repeat until all the onion rings are coated with bread crumbs. Lay in a single layer on two baking sheets covered with parchment paper.
  7. Bake for 12 minutes and then carefully flip and bake for an additional 10-12 minutes.
  8. While the onion rings are baking, mix together the barbecue sauce and yogurt to make your barbecue dipping sauce.
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† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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