Crispy air-fryer onion rings with chipotle dip
45 min · 14 g protein · 200 cals / serving
Thick, sweet onion rings in a crunchy golden panko jacket, the kind that snap when you bite and then go soft and sweet inside. They come out of the air fryer with a smoky, tangy chipotle-lime yogurt dip that is good enough to finish with a spoon.
Ingredients
Rings
- 2 large onions, sweet or yellow, cut into 1.5 cm (2/3-inch) rings, separated
- 2 1/2 tbsp all-purpose flour
- 6 tbsp liquid egg white, or 3 egg whites
- 2 1/2 tbsp nonfat Greek yogurt
- 1 cup panko breadcrumbs
- 1 1/2 tsp paprika
- 3/4 tsp garlic powder
- 1/2 tsp salt
- a light coat cooking spray
Chipotle dip
- 1 cup nonfat Greek yogurt
- 1 pepper plus 1 tsp sauce chipotle peppers in adobo sauce, finely chopped
- 2 tsp lime juice
- a pinch salt
Steps
- Toss the onion rings with the flour in a large bowl until every ring is dusted; it gives the coating something to grip.
- Whisk the egg white and yogurt together in one shallow dish, and mix the panko, paprika, garlic powder and salt in another. Dip each ring in the egg mixture, let the excess drip off, then press it into the crumbs. Lay them on a tray as you go.
- Heat the air fryer to 400°F. Lay the rings in a single layer (small ones can sit inside big ones), spray lightly and cook 8–10 minutes, turning once, until deep golden. Work in batches and keep the cooked ones warm in a low oven.
- Stir the yogurt, chopped chipotle, lime juice and salt together and serve with the hot rings.
Good to know
Which onions?
Sweet onions, or large Spanish onions, give the softest, sweetest middle. Yellow onions work and taste a little sharper. Save the small inner rings for another dish.
No air fryer?
Bake on a rack over a lined tray at 425°F for 15–18 minutes, turning once.
Why did the coating fall off?
Either the rings were wet or the flour step was skipped. Dry them, dust them, and press the crumbs on firmly.
Alternative
Per
- Calories
- 94
- Protein
- (29%)
- 6 g
- Fat
- (13%)
- 1 g
- Carbohydrates
- (58%)
- 14 g
- of which sugar
- 5 g
- Fiber
- 2 g
- Sodium
- 278 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 798 kcal goes into the pot and 1000 g of ingredients comes out as about 850 g of food: 94 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.