A while ago one of my readers suggested that I tackle a recipe for onion rings.

Of course I was excited by her suggestion, as I had thought about it before as well but just never got around to it.

I have seen quite a few recipes on the internet for baked onion rings and wanted mine to be different. Yesterday I decided to get to work and bake up some BBQ flavored onion rings!

Oh yes I did. 😉

BBQ Flavored Baked Onion Rings

A low-fat baked onion ring, loaded with BBQ flavor! Thick, sweet onions are dipped in hickory BBQ sauce, coated in a crispy BBQ chip and whole wheat bread crumb mixture and baked to perfection!

Serves 3-4

Ingredients

• 1 large onion (I used white)
• 1 flax egg (2 tablespoons ground flax seed + 3 tablespoon warm water)
• 3/4 cup hickory flavored BBQ sauce (I used Bulls Eye)
• 1 tablespoon cornstarch
• 2 cups crushed BBQ potato chips (I used Lays)
• 1 cup whole wheat bread crumbs
• 1/2 teaspoon sea salt

Directions

Peel and cut the onion into 1/2 inch thick rings.

Separate the onion rings, saving the middle part of the onion to dice up for another recipe.

I found that one large onion had plenty of rings. This recipe served all four of us.

Whisk together the flax seed and warm water in a small dish and set aside to thicken. Add the BBQ sauce and cornstarch and whisk until combined. Transfer the flax/BBQ mixture into a shallow dish. In a separate shallow dish combine the crushed chips, bread crumbs and sea salt.

Preheat the oven to 400°F and line a large baking sheet with parchment paper. Have all of your ingredients ready.

Using a fork, dip each onion ring into the flax/BBQ sauce mixture and swirl to coat.

Shake off any excess sauce and place the coated onion ring into the crushed chip and breadcrumb mixture.

Coat the onion on each side in the crumbs, then place the onion ring onto the parchment paper lined baking sheet.

This part could get a little messy, you may have to wash and dry your hands frequently in between coating the onion rings in the crumb mixture. I found using a fork was easiest.

Repeat with all of the remaining onion rings.

Place the onion rings into the preheated oven to bake for 20-25 minutes, until browned and crispy.

Allow to cool a little before eating.

Chow Down! 🙂

These were soooooooooooooooo delicious! I am not even exaggerating! They were pretty spicy, so if you like spicy food I would suggest using the Bulls Eye Old West Hickory sauce, it is extreme on flavor. You can use whatever sauce you like though.

Autumn didn’t seem to mind the spicy factor at all and devoured most of the rings.

And here is a sneak peek at our onion ring making fun!

Well, what are you waiting for? Go make them! 🙂