Baked Onion Rings

Onions are one of those staple foods that I always have on hand. I can’t imagine a time when I created meals without them, but the truth is I didn’t buy, cook, or even eat onions until I was over the age of 25.

My family didn’t eat onion rings when I was growing up, either. Once, when I was little, my parents ordered them while we were eating at a diner on the outskirts of Toronto.

I reached for one, snapped it open, slowly pulled out the slimy onion inside and ate the coating. I wasn’t impressed.

These grown-up, health-ified onion rings are INCREDIBLE. (Yup, they deserve the all caps. I’m extremely excited about this recipe.)

They’re crunchy, crispy and bursting with a garlicky, sweet flavour. Very, very more-ish. Now that I’ve got the technique down, I can play with the herbs and flours. I’ll bet these would be amazing with chickpea flour, along with spices like cumin, coriander and chili powder.

And don’t stop at onion rings – use this batter for zucchini, green beans or eggplant. Oh, the possibilities…

Baked Onion Rings
Prep time
Cook time
Total time
gluten-free, dairy-free, vegan, soy-free, egg-free
Recipe type: Side Dish
Serves: 2 to 3
  • ⅓ cup brown rice flour
  • ⅓ cup vegetable broth
  • 1 tbsp tapioca starch or arrowroot starch
  • 2 tbsp almond meal
  • ½ cup gluten-free breadcrumbs (I used buckwheat bread)
  • 2 tbsp nutritional yeast
  • ¼ tsp Himalayan salt
  • ½ tsp garlic powder
  • 1 tsp Italian seasoning (mine was a mix of oregano, basil, marjoram and parsley)
  • 1 small onion
  1. Preheat oven to 400 degrees F and line a large baking sheet with parchment paper. Slice onion into rings. I got 12 rings out of my onion, and put the smaller ends in the fridge for later.
  2. In a shallow dish, whisk together the brown rice flour, broth and starch.
  3. In another shallow dish, mix the breadcrumbs, almond meal, nutritional yeast, salt, garlic powder and Italian seasonings.
  4. Dip an onion ring into the batter, then transfer it to the breadcrumb mixture and swish around until its coated. Place the onion ring on the prepared baking sheets and repeat with the remaining rings.
  5. Bake for about 20 minutes, flipping once halfway through.


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One Response to Baked Onion Rings

  1. frugalfeeding March 14, 2012 at 10:35 am #

    they look so crispy and VERY healthy in comparison to other varieties.