Low Sodium Crispy Onion Crisps

Indulge in the irresistible crunch of these Low Sodium Crispy Onion Crisps—a guilt-free twist on a classic favorite! Made with sweet onions and a perfectly seasoned batter of garlic powder, paprika, and pepper, these oven-baked treats are coated with low-sodium panko breadcrumbs for a light, golden crunch. The recipe swaps traditional frying for a healthier olive oil spray and baking method, ensuring a crisp exterior without the added fat. With just 20 minutes of prep time, this quick and easy snack is perfect for health-conscious eaters, offering all the flavor with less salt. Serve them as a satisfying appetizer, a side dish, or a crunchy addition to your favorite sandwiches and salads!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 large sweet onions
• 0.5 cup all-purpose flour
• 0.25 cup cornstarch
• 1 teaspoon baking powder
• 0.5 teaspoon garlic powder
• 0.5 teaspoon ground black pepper
• 0.5 teaspoon paprika
• 0.75 cup milk (low sodium or unsweetened plant-based)
• 1 tablespoon apple cider vinegar
• 1 cup panko breadcrumbs (low sodium)
• 0 olive oil cooking spray

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.

Step 2

Peel the onions and slice them into 1/4-inch thick rings. Separate the rings gently with your fingers.

Step 3

In a large bowl, whisk together the flour, cornstarch, baking powder, garlic powder, black pepper, and paprika.

Step 4

In another bowl, mix the milk with the apple cider vinegar and let it sit for about 5 minutes to create a buttermilk-like mixture.

Step 5

Pour the milk mixture into the dry ingredients, stirring until no lumps remain. This will be your batter.

Step 6

Place the panko breadcrumbs in a shallow dish or plate.

Step 7

Dip each onion ring into the batter, allowing any excess to drip off, and then coat it with the panko breadcrumbs, pressing lightly to ensure they adhere.

Step 8

Arrange the coated onion rings in a single layer on the prepared baking sheet. Lightly spray the tops with olive oil cooking spray.

Step 9

Bake in the preheated oven for about 20-25 minutes, or until the onion crisps are golden brown and crispy, flipping them halfway through the cooking time.

Step 10

Remove from the oven and let cool slightly before serving. Enjoy your low sodium crispy onion crisps!

Nutrition Facts

Serving size	(1025.6g)

Amount per serving	% Daily Value*
Calories	891.0

Total Fat 6.1g	0%
Saturated Fat 0.3g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 560.8mg	0%
Total Carbohydrate 189.1g	0%
Dietary Fiber 10.8g	0%
Total Sugars 50.5g
Protein 22.9g	0%

Vitamin D 75.0IU	0%
Calcium 418.7mg	0%
Iron 6.5mg	0%
Potassium 1244.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 6.1%

Protein: 10.1%

Carbs: 83.8%