Healthy oven baked salt and pepper squid

Oven Baked Salt & Pepper Squid

Try this simple oven baked salt and pepper squid as a light lunch or as an appetiser when entertaining.

Healthy oven baked salt and pepper squid


Salt and Pepper squid rings, or calamari,  is a popular light lunch or entree choice when dining out. Especially when accompanied with a delicious dipping sauce, such as aioli or tartare sauce.

It can also make a great sharing plate too, so it only seemed natural to want to make our very own crumbed salt and pepper squid dish at home.

Check out these recipes too:

Oven-Baked Vs Deep Fried Calamari

I am not a big fan of deep-fried food and tend not to eat it often. The exception is definitely those occasional fish and chips by the beach family days, which often includes salt and pepper calamari!

In fact, despite having this conversation many times over the years with my husband, I actually refuse to own a deep fryer at all!

So instead I set about making a healthy oven baked squid alternative, that not only tastes great, but is actually really easy as well!

Healthy oven baked salt and pepper squid

Tips and Tricks for Perfect Oven Baked Squid

This is a really simple healthy salt and pepper squid recipe alternative, simply because you do not require them to be cooked in oil. They may not be as crispy as deep fried calamari, however they taste lighter and with more of the salt and pepper flavours this way, I think.

If you are finding you are having trouble getting your crumb mixture to stick to your squid rings, you can first dip them in a mixture of beaten egg before rolling in the crumbs, however as they are usually fairly moist, I usually skip this step.

It is important to avoid overcooking your oven baked calamari though, or they will taste quite rubbery so take care to keep a close eye on them.

Oven Baked Squid

Enjoy a lighter alternative to a favourite with this salt and pepper oven baked squid recipe.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Appetizer
Cuisine: Australian
Keyword: oven baked squid
Servings: 4
Author: Holly


  • Medium-sized mixing bowl
  • Oven tray


  • 500 g squid rings
  • 1/2 cup plain flour
  • 1 cup breadcrumbs
  • 1 tbsp salt
  • 1 tbsp cracked pepper


  • Preheat oven to 190 degrees Celsius. Line trays with baking paper.
  • Mix flour, breadcrumbs, salt and pepper in a medium-sized bowl.
  • Coat squid ring in crumb mixture and place on a baking tray, ensuring squid rings are well spaced out on the tray and not piled on top of each other.
  • Cook in oven for approximately 16-20 minutes, turning half way.
  • Serve with dipping sauce such as tartare sauce or aioli, or squeeze lemon juice over calamari.

Will They Be Crunchy?

Oven-baked salt and pepper squid will not be as crunchy and crispy as a deep-fried version.

If you do prefer a crunchier texture, you can still shallow fry them using the same steps to salt and pepper your squid rings, up until placing them in the oven. Instead heat some oil in a frying pan and fry until crispy.

Another healthier calamari alternative would be to use an air fryer. I haven’t tried this yet but I think it would work great.

Recipe Variations

You can do this same crumb coating with other seafood too. Try it with prawns or fish for a yummy salt and pepper crumb coating.

I hope you enjoy my oven-baked salt and pepper squid recipe for a lighter option to enjoy seafood at home.

Check out my air fryer sweet potato fries for a perfect side dish accompaniment:

Air Fryer Sweet Potato Fries with greek yoghurt dip

18 thoughts on “Oven Baked Salt & Pepper Squid”

  1. I love calamari! Sometimes I can eat a whole entree serving of it and feel full. Have to agree with you on overcooking it – a lot of of places I’ve been that serve it do serve it hard and rubbery. That takes the fun out of eating it :)

    1. It’s definitely one of those tricky ones to time but so good when cooked right. I’m still learning timing in my new oven so one batch was perfect last night, the second a bit rubbery.

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