Baked Onion Rings | Slimming World Friendly Recipe

Indulging in a plate of golden, crispy onion rings is a pleasure like no other. Now, imagine enjoying that very same pleasure without a hint of guilt! Welcome to our world of “Baked Onion Rings,” where the irresistible meets the healthy, all while staying true to the principles of Slimming World.

Our Slimming World-friendly recipe transforms the classic deep-fried onion rings into a wholesome delight. With a clever baking technique, we’ve achieved that coveted crunchiness while keeping Syns in check. These onion rings are not only delicious but also the perfect accompaniment to your weight loss journey.

Whether you’re a dedicated follower of Slimming World or simply seeking a delicious, figure-friendly snack, our “Baked Onion Rings” are here to elevate your culinary experience. Join us as we delve into this recipe that proves you can have your crispy, savoury indulgence and eat it too, all while working towards your health and wellness goals. Let’s dive into this delightful journey of flavour and crunch!

Is this recipe classed as a tweak on the Slimming World plan?

Firstly, what is a tweak? A tweak is when you use some Syn free foods in a way it is not meant to be consumed. I.E here we are using Smash as a coating rather than cooking it to eat fully expanded. 

So while Smash is classed as Syn free when following the Slimming World plan. Here we will allow 2 Syns for the entire batch of Onion rings. 

Why you’ll love this recipe….

  • Delicious
  • Low in fat
  • Easy to make
  • Perfect as a side dish
  • Syn free if you forget the tweak!

Batch Cook – Storage Information

  • Fridge: These onion rings are best eaten after baking.
  • Reheat: These onion rings are best eaten after baking.
  • Freezer: Not suitable for freezing.


Syn Free Baked Onion Rings

Ditch the deep fryer in favor of this quick and easy recipe for Crispy Baked Onion Rings. Syn free, delicious and perfect for the Slimming World follower.
Nutritional Information
Slimming World Syns: 2 Syns for the entire batch of onion rings
Weight Watchers: Coming Soon
Calories: 22 Per Onion Ring
Course Side Dish
Prep Time 10 minutes
Total Time 25 minutes
Servings 10 Rings approx.


  • 1 Large Onion (Sliced into hoops)
  • 30g Dried Smash Powder
  • 1 Large Egg (beaten)
  • ¼ tsp Paprika
  • Salt & Pepper to taste
  • Frylight or Low calorie cooking spray


  • Pre heat oven to 200c/180c Fan/ Gas mark 6.
  • Spritz a frying pan with a little Frylight and cook the onion over a medium heat for a few minutes.
  • Beat egg in a bowl and stir in Paprika, Salt and Pepper.
  • Add smash to a plate or low sided dish.
  • Coat each hoop in egg before coating in smash.
  • Place each hoop on a baking tray greased with Frylight or greaseproof paper.
  • Coat each hoop in a good helping of Frylight before placing in the oven for 20 – 25 minutes, turning half way.
    Or 15 minutes in the air fryer.

Have you created this recipe?

Please let me know how it turned out! Leave a comment below or share a photo on Instagram tagging me at @fatgirlskinny__ and the hashtag #fatgirlskinny.

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3 Responses

  1. Cornelia says:

    It’s wornfdeul to have you on our side, haha!

  2. batwench says:

    According to the UK SW website Smash is syn free. It is also gluten free – bonus.

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