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Diabetic Recipe: Baked Onion Rings

Makes 2 servings


  • 1 Vidallia or yellow onion 
  • 2¼ cups of low-fat buttermilk 
  • ¼ cup crushed Corn Flakes
  • ¼ cup whole-wheat bread crumbs 
  • ½ cup Panko bread crumbs 
  • Olive oil spray
  • ¼ cup seasoning of choice: paprika, cayenne pepper, black pepper, garlic powder, etc.
  • Salt 


1. Slice the onion to your preferred thickness and place the rings in a bowl filled with buttermilk.  Soak and refrigerate for at least one hour.

2. Preheat oven to 450 degrees F.

3. Line a baking sheet with parchment paper or foil.

4. Combine all of the seasoning and crumbs in a bowl.

5. Dip each ring in the seasoning mixture and place onto the lined baking sheet.  Spray lightly with olive oil.

6. Bake for 12-15 minutes, until golden brown. 

7. Salt to taste and serve while hot.

Nutrition per Serving  

Calories: 75
Protein: 3 g
Fat: <1 g
Carbohydrate: 15 g

It's important to pay attention to serving size. Everyone's dietary needs and restrictions are unique. Check with your diabetes care team about specific questions or concerns.

Recipe adapted from and