How to Prepare Onion Rings in an Air Fryer
It’s possible to prepare exquisite onion rings in an air fryer, thus achieving a result with fewer calories to include in the context of a healthy diet. Keep in mind that vegetables should be a regular feature of the diet, as they contain essential nutrients and phytochemicals to maintain homeostasis.
Before we begin, it’s important to emphasize that air fryers don’t cook food in the same way as conventional oil fryers. There are differences in the taste, although if you follow the recipe that we’ll show below, the result will be excellent.
Ingredients of onion rings
To prepare some onion rings in the air fryer you will need the following ingredients:
- 2 eggs
- 2 onions
- 1 pinch of salt
- 1 cup of flour
- Pepper and cumin
- 100 grams (4 oz) of bread crumbs
The onion rings prepared in an air fryer have fewer calories than those fried in oil and are healthier.
Step-by-step instructions for onion rings in an air fryer
Start by removing the peel from the onions and cutting them into 1 cm thick slices, putting them in a bowl while beating the eggs in another bowl. When they’re ready, add the salt, pepper, and cumin, beating again for a couple more minutes.
From now on you’ll need to place the egg, flour, and breadcrumbs in different containers. Each onion ring will be placed in all the containers. First the flour, then the egg, and finally the breadcrumbs. Once they’re all breaded, preheat the air fryer to 180 degrees Celsius (356 F), and then place the onion in the pan.
They’ll have to cook for 15 minutes, but when the first 7 minutes are up, you’ll need to turn the rings over so that they’re done perfectly on all sides. Once the cooking time is over, remove them and they’re ready for consumption.
Note that you can soak the onion in water for a few minutes before breading to eliminate a bit of the strong flavor. In this case, it’s advisable to drain it well afterwards, using absorbent paper. Also, the amounts of salt and spices are variable, so you can adapt these ingredients to personal tastes.
Another great recipe: How to Prepare Caramelized Onions Without Sugar
Benefits of onion rings
We can’t finish the recipe without commenting on the main benefits of including onion rings in a balanced and varied diet. It’s important to ensure that there are no deficits of essential nutrients to get the body to function properly. However, keep in mind that all the positive effects are thanks to the vegetable, not due to breading.
They reduce the risk of developing complex pathologies
Onions are a source of phytochemicals with antioxidant capacity. These elements neutralize the formation of free radicals and their subsequent accumulation in the body’s tissues, reducing the risk of developing complex pathologies. This association is reflected in a study published in the European Journal of Medicinal Chemistry.
They improve the management of diabetes
Diabetes is one of the most frequent metabolic pathologies in developed countries. Its risk factors are inadequate diet and a sedentary lifestyle.
However, there are certain foods that can be included in the diet to improve the management of blood glucose levels and its treatment. Onions are one of them, according to research published in the Journal of Dietary Supplements.
You may also be interested in: Black Onion: Nutritional and Health Benefits
They work as a prebiotic
Finally, it should be noted that onions can act as a prebiotic thanks to the presence of inulin. This type of soluble fiber has been shown to serve as an energetic substrate for the bacteria that live in the digestive tract, causing them to reproduce.
Prepare onion rings in an air fryer
It’s very easy to prepare delicious onion rings in the air fryer. You don’t need a lot of ingredients or a lot of time to get a fantastic result. They can be used as an accompaniment to many different recipes, or you can even eat them with a homemade sauce.
Finally, bear in mind that it isn’t advisable to overuse batter, even if they’re cooked in an air fryer. The fried type are higher in calories, which could unbalance the caloric balance. It is fine to include them occasionally, but other methods, such as grilling and baking, should be prioritized.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Neha, K., Haider, M. R., Pathak, A., & Yar, M. S. (2019). Medicinal prospects of antioxidants: A review. European journal of medicinal chemistry, 178, 687–704. https://doi.org/10.1016/j.ejmech.2019.06.010
- Oboh, G., Ademiluyi, A. O., Agunloye, O. M., Ademosun, A. O., & Ogunsakin, B. G. (2019). Inhibitory Effect of Garlic, Purple Onion, and White Onion on Key Enzymes Linked with Type 2 Diabetes and Hypertension. Journal of dietary supplements, 16(1), 105–118. https://doi.org/10.1080/19390211.2018.1438553
- Vandeputte, D., Falony, G., Vieira-Silva, S., Wang, J., Sailer, M., Theis, S., Verbeke, K., & Raes, J. (2017). Prebiotic inulin-type fructans induce specific changes in the human gut microbiota. Gut, 66(11), 1968–1974. https://doi.org/10.1136/gutjnl-2016-313271