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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.