Baked Parmesan Onion Straws

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Baked Onion Straws are a delicious, healthier alternative to everyone’s favorite side dish. Made with fresh onions, parmesan cheese, and an array of delicious spices, these healthy onion straws come together in less than 30 minutes.

94 CAL 13g CARBS 6g FAT 4g PROTEIN 2

I don’t know about you, but I am a sucker when it comes to onion rings. There is just something about the flavor and that crunch that makes me choose them over french fries every single time.

That being said, I won’t pretend that traditional onion rings aren’t loaded with unhealthy carbohydrates, saturated fats, and sodium. As delicious as they are, the ones you order at your favorite restaurant definitely aren’t the healthiest side dish. Therefore, I’ve been on the hunt for the perfect healthier version of my favorite salty snack.

And the results? Mouth-watering. Drool-worthy. Absolute perfection. This recipe for Baked Onion Straws is exactly what I’ve been looking for! Made with sweet Vidalia onions, parmesan cheese, olive oil, and flavorful spices, these healthier onion rings have the same addictive flavor without all the unwanted fat and sodium.

These homemade baked onion straws pair beautifully with burgers, sandwiches, barbecue dinners, and anything else that you might pair french fries with. I also love pairing them with a homemade dipping sauce and enjoying them as an afternoon snack. If you need a little sauce inspiration, I’ve got some great recommendations listed below.

Are you still looking for traditional onion rings? I also have these super tasty Baked Onion Rings.

Crispy baked Parmesan onion straws in a bowl and on a baking sheet with parchment paper.

Key Ingredients

To make these delicious, homemade onion straws, you will need a few key ingredients:

  • Vidalia onions: These onions are on the sweeter side, but are still mild in flavor and easy to pair with a variety of spices. I recommend using larger onions, as they are easier to slice into strips.
  • Parmesan cheese: The parmesan cheese gives these onion straws a delicious salty flavor, while simultaneously acting as a sort of breading. Feel free to add as much or as little cheese as you would like!
  • Olive oil: A quality olive oil is essential for getting the onions nice and crispy, while helping them to caramelize as well. If needed, you could swap it out for avocado oil instead.
  • Spices: I like to season my onion straws with a flavorful combination of paprika, red pepper flakes, and black pepper. However, feel free to add any of your favorite spices like garlic powder or onion powder.

Onion Straws Recipe Tips

Here are some of my top tips for bringing these delicious, healthy onion straws to life:

  • Cook them until they are about to burn. This might sound crazy, but the crispier the better! These Baked Onion Straws taste better the crispier they are, so I recommend cooking them until they are just about to burn. When some of the smaller pieces start to burn, this is when you should remove them from the heat.
  • Spread your strips in an even layer. To ensure your onion straws come out crispy and delicious, you will need to arrange them on a single layer on the baking sheet. Be careful to avoid touching edges, or they may end up steaming instead of crisping up.
  • Soak the onions in water beforehand. Soaking your onions dilutes the sulfur content, giving the onions a sweeter and milder flavor. This will also help them to get extra crispy, which is what we want.

Onion straws coated with Parmesan cheese and spices on a baking sheet with a saptula.

How to Serve Baked Onion Straws

Baked Onion Straws make the ultimate healthy side dish, appetizer, or snack for any occasion. Whether you’re serving burgers, sandwiches, or barbecue, these onion straws will definitely take your meal to the next level. Not sure what to make? Here are some of my favorite dishes to serve with onion straws:

What’s the perfect side dish without the ultimate dipping sauce to go along with it? Here are some of my top recommendations for delicious dipping sauces:

How to Store Baked Onion Straws

Trust me when I say that this is one of those recipes you will want to double up on and save for later. While they are definitely best when fresh, you can easily enjoy them later as well. Because these delicious onion straws pair well with a variety of foods, I recommend making a big batch to have on hand for lunches or snacks throughout the week.

To store, wait for the onion straws to cool entirely, then transfer the leftovers to an airtight storage container or bag. Then, you will be able to store them in one of two ways:

  • In the fridge for up to 3-4 days.
  • In the freezer for up to 3 months.

Frequently Asked Questions

Here are some of the most frequently asked questions about these healthy baked onion straws:

Yes! While traditional onion rings are packed with carbohydrates, saturated fats, and sodium, this healthier version acts as a low-carb, low-sodium alternative. When paired alongside a sandwich or homemade burger, it makes for a perfectly healthy meal.

Of course. While I personally prefer Vidalia onions in this recipe, you can easily use white onions instead. These have a similar texture, flavor, and aroma to Vidalia onions.

A secret to keeping your onion straws crispy is to soak your onions in cold water for about 10 minutes before slicing them. Not only will this ensure your onion straws come out nice and crispy, but it will help soften and sweeten the flavor of the onions as well.

To reheat frozen onion straws, preheat your oven to 350°F. Then, nuke the thawed onion straws in the microwave for about 10 seconds, just to ensure the middle gets warm. Next, put the onion rings in the oven and cook for about 5 minutes, or until they become hot and crispy.

Absolutely! If you prefer a more traditional crunchy breading, you can add 1/4-1/2 cup of Panko breadcrumbs to the Parmesan cheese. This will add a more traditional breaded exterior, however it will be loose breading. For a full breading, you need to coat the onion straws with egg first so the breading sticks.

Onion straws that have been baked with a crispy Parmesan coating in a white bowl with ketchup on the side.
The Recipe
Baked onion straws with a crispy Parmesan coating on parchment paper with dipping sauce on the side.

Baked Parmesan Onion Straws

94 CAL 13g CARBS 6g FAT 4g PROTEIN 2
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  • 2 sweet Vidalia onions, cut into strips
  • 1 tbsp olive oil
  • 1/3 cup Parmesan cheese
  • 1/4 tsp paprika
  • 1/4 tsp red pepper flakes
  • 1/4 tsp. black pepper

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Preheat the oven to 425 degrees. Toss the onions with olive oil, Parmesan, paprika, red pepper flakes, and black pepper.

Onions in a bowl being tossed with olive oil and spices.

Arrange in a single layer on a baking sheet covered in foil, parchment, or coated in cooking spray. 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.

Baked onion straws with crispy browned edges on a baking sheet.
Nutritional Facts
Serving Size: 2/3 cup (74g)
Amount Per Serving
Calories 94
Calories from Fat 49
% Daily Value *
Total Fat 6g
Saturated Fat 2g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 5mg
Sodium 127mg
Total Carbohydrate 13g
Dietary Fiber 2g
Sugars 8g
Protein 4g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
On Baked Parmesan Onion Straws
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May 10, 2022 - 08:27
Add a Rating:
I made these and used too small a sheet pan, so the strips were touching and (aghast!) even overlapping. They didn't crisp up. However, they were still good. So good in fact, our 15 year-old son asked for them again this week! That says a lot. I'm going to use a suitable size pan so they don't touch. Here's my question. I soaked the strips in water for 10 minutes. Then I tried to dry them, but there was still moisture on them when I tossed them with the oil, cheese and spices. I thought that moisture may have contributed to the steaming effect. Any ideas about soaking/drying?

Thanks so much for your work.
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April 24, 2022 - 07:08
Can’t wait to try these! Approximately how wide should you cut the strips, and do you soak the onions whole and peeled?
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Megan Eaton
February 27, 2016 - 20:05
Add a Rating:
OMG, where have these been all my life!!!! So delicious and definitely making them about ten times more this week!
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