The Recipe I Didn’t Want To Post: Baked Sriracha Onion Rings

😜The recipe I didn’t want to post, but it is too tasty to keep to myself!

🌶Sometimes, you just want an onion ring or something ‘fried’!🌶

But as we all know, deep fried foods are not inline with a healthier diet, so I am always on the prowl for great taste at a lower caloric price.  Now, my newfound love of air frying jumpstarted my culinary creative juices into my own version of spicy onion rings.  You can buy pre-made onion rings/veggies & that is obviously easier, but if you want to have a little fun and make them yourself, then I am listing the recipe.

I was hesitate to post a healthier recipe for this (you can find a zillion online).

Why?  Because, unlike most recipes, the measuring and tracking of your ingredients used, for this will require an extra step every time you make it. Baked Onion Rings or Baked Vegetables are not new, but when your goal is to make every calorie truly count, then making them yourself is a really big deal.

Please see my explanation below:

⚠️Two things to note on this recipe:⚠️

> ➡️Please calculate your own ingredients and save in the recipe builder as the size, amount, and type of ingredients you use for your baked veggies will affect the points and ANYTHING breaded could add up very quickly in the calorie/SmartPoint department.  (There is a recipe builder on the Weight Watchers app as part of their membership, but other sites of recipe builders as well, such as

> ➡️You may need a little MORE of the ingredients than you’ll actually use, so if you want to be exact with your points/calories, you’ll need to measure what you have left over and THEN calculate the SmartPoints or calories.

Why? Because when you are ‘dipping’ the flour, egg, and breadcrumbs, you need a little more than you’ll actually use.  So, I would actually DOUBLE the flour and the breadcrumbs amount listed below and then, as I say above, measure what is left at the end for more accuracy.  This is how I always do recipes like this so I can be as accurate as possible with hard-to-calculate ingredients.  Yes, it takes more time, but if you like the recipe you create, you only need to spend that time once. (Time well spent in my opinion).

Ok.  Here ya go:

🌶Air Fried or Oven Baked: Sriracha Onion Rings & Bell Pepper Slices🌶

  • Prep Time:  10ish minutes
  • Servings:  2 (truly depends on how much of each ingredient you use)
  • SmartPoints:  3sp for each serving, or 6sp for entire batch with ingredients listed below, but again, please build your own recipe for this if you are tracking calories/smartpoints.

Cook Times:

♨️Air Fryer: 8 minutes at 400, shake or flip over items halfway through cooking time and spray with canola or any oil spray.  Always do a test batch so you can adjust for time & temperature as different machines cook differently.

♨️Oven: 20-25 minutes at 400 on wire rack.  You do not need to flip half way through and you can make a bigger batch


  • 1 Giant Onion is best for the thickest rings or you can made big onion pieces
  • Bell Pepper Slices (1 bell pepper or a mix of all the colors is nice, too)
  • 4 tablespoons Plain Bread Crumbs (I like the Jason Brand)
  • 4 ounces of egg whites
  • 1/8 cup Gold Medal Wondra Flour (or any flour will do)
  • 1 tablespoon or more of Sriracha hot sauce
  • 9ish sprays of Canola Oil cooking spray
  • A few Pinches of Salt & Pepper
  • 1 teaspoon or more of paprika
  • Optional for more kick:  Fajita spice or chili powder can kick this up a notch.


(you may want to use more bread crumbs and flour than you need, but if you are tracking calories or points, measure what you use before and after prep)


  1. Spray air fryer basket and drawer with Canola Oil Spray (or any oil spray).  If using an oven, spray the wire rack and the baking pan (or line the baking pan with parchment)
  2. Prepare 3 small bowls for dipping:
  • Flour with pinches of salt and pepper
  • Egg Whites mixed in with Sriracha (or any hot sauce)
  • Bread crumbs with pinches of salt, pepper, paprika, and optional spices mixed together.
  1. Rinse and lightly pat onion rings and bell pepper slices dry, but a little damp.
  2. Dip individual pieces into the flour/Wondra first, then the egg mixture, then coat completely with the bread crumb mixture.
  3. Place pieces spread out in prepared air fryer.  If you have a smaller air fryer, consider getting a six-inch rack so you can make two layers that are spread out.  Air fryers do best when the air can circulate around the food.  You can make these without the rack, but may require more shaking.  (if using oven, just lay out a single layer on a prepared wire rack that is inside a baking pan)
  4. ♨️Air Fryer: 8 minutes at 400, shake or flip over items halfway through cooking time and spray with canola or any oil spray.  ♨️Oven: 20-25 minutes at 400 on wire rack.  You do not need to flip half way through and you can make a bigger batch.  Cook until crispy.

😍These will not be oily, just crispy…but so delicious!  Enjoy alone (as I did) or with any sauce of your choosing.  So now, I have shared a recipe that if you are a point or calorie tracking gal such as I am, will require an extra step you can stay on plan.  I think getting a great taste for less calories is worth the extra effort, don’t you?




Comments? Ideas? Thoughts on this post?

This site uses Akismet to reduce spam. Learn how your comment data is processed.