Clean & Crispy Onion Rings

One of my favorite things in life is treat night. Yea, I said it. I’m learning to accept the fact that I can really, really care what I put in my body and still have the desire to indulge in crappy food. The fact that I limit it to once a week is a win in my mind. Either way, fried food… am I right?


Are you getting sick of me posting recipes that include a crazy kitchen contraption that you don’t own? You guessed it, this recipe features the air fryer. I have only one suggestion; get one! These recipes aren’t going anywhere because this little appliance can do anything, and do it with a guilt-free attitude! It’s seriously changed the way that we “do food” around here. I think the ladies in my challenge group got just as tired of hearing about it too, because lots of them have been sharing that they went out and got one!


This is the one I have, but I’m sure any one would get the job done, which is why we’re here in the first place! Onion rings. Oh wait, I’m not ready to talk about the recipe yet… I first must include a back story, which is what I started doing at the beginning of this post: treat night. We almost always go to the same restaurant for our treat, Flip Side. If you’re around the Columbus area, I can’t say it enough – go and eat food there. There are others as well, hopefully you’re lucky enough to have one near by. When we went there most recently, I really wanted to get onion rings, but I felt the need to make a decision between them and my beloved sweet potato fries. Ultimately, the fries won. They were amazing (obvi) but I couldn’t shake the feeling of reallllly wanting a big O. Onion ring..gosh, stick with me here.


It wasn’t long after we left Flip Side, like literally on the drive home, I decided I was going to give these babies a whirl – and boom, healthy onion rings were born. I always want to hamper your expectations, these are not buttermilk battered, fair-fried onion rings here – but they are good and won’t bring you the guilt of indulging on a Tuesday night.


I’m in the process of developing some dipping sauce idea, because let’s be honest, if onion rings are good, onion rings with a designated dipping sauce (#condimentwhore) are better. Stay Tuned!


Clean & Crispy Onion Rings
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  • 1/2 white onion, sliced into rings
  • 1/2 cup whole wheat flour
  • 1/2 cup panko crumbs (store bought or see homemade recipe below)
  • 1 egg
  • 1/4 cup coconut milk
  • salt and pepper to taste
  • Home-made Panko Crumbs
  • 1 slice whole grain bread of choice


  1. Pre-heat air fryer to 400 degrees and spray with non-stick coconut oil
  2. Place flour, eggs, coconut milk + salt and pepper, and breadcrumbs in 3 separate bowls
  3. Dip onion rings into flour, egg mixture, and then panko crumbs
  4. Cook in air fryer for 10 minutes, moving around gently after 5 minutes
  5. Home-made Panko Crumbs
  6. Pre-heat broiler to 500 degrees
  7. Toast bread until crisp, without burning
  8. Place bread into food processor and process until it's been completely brown down into small pieces
  9. Line a cookie sheet with aluminum foil
  10. Spread bread crumbs onto sheet and place under broiler for 2 minutes, or until crisp without burning

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