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Baked Onions Rings

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baked onion rings

I have been playing with many onion ring recipes without oil trying to find the right combination of spices and CRUNCH needed for the texture and taste I was looking for. After many attempts, I found a combination of ingredients that are not only simple but quick and easy.

We like it spicy at our house, so if you are not a spicy hot lover, you can leave the cayenne pepper out, or reduce the amount to meet the desired spice. Just remember, you can always add spicy slowly, you can't take it away once you have put it in a recipe. So add lightly. 

Another quick trick with the onions is a great short cut; salt and a microwave.

HOW TO PREPARE THE ONIONS FOR BAKED ONION RINGS

In order to make oil-free baked onion rings, you first need to prepare the onions. While experimenting in my kitchen, which occurs daily, some of my ideas simply fail miserably, while others create incredible opportunities. With that being said, this step is a game-changer to preparing the onions for baked onion rings. 

Obviously, the goal of a perfect onion ring is to attain a soft center with a crispy outside. Unfortunately, this process is usually done through frying. But, to make oil-free onion rings, all you need is a microwave, a large glass measuring cup, and a lot of salt. 

Even though the salt may deter you, don't! The salt, while only used in preparing the onions, is then removed before cooking. 

  • Cut onions and separate all the inner circles of each onion slice; place in a microwave-safe container
  • Generously salt and toss with your hands
  • Cook in the microwave for 5 minutes covered with a paper towel to prevent splatter
  • Rinse onions in water several times, and drain well.
  • Place on paper towels and pat dry; leave on the paper towels

As a result, your onions will be soft and ready for the batter and breading.

WHAT IS IN THE BAKED ONION RING BATTER AND BREADING?

Furthermore, the batter and breading are an easy two-step process. The baked onion ring batter, for instance, is all  blended together using a high-speed blender and a few ingredients:

  • 1 cup unsweetened, unflavored almond milk (or plant milk of choice)
  • 1/2 cup flour (I used almond flour), but you can use any flour you choose
  • 1/4 cup nutritional yeast

The breading, on the other hand, are mixed together in a separate bowl. The breading can also be made gluten-free by using gluten-free panko bread crumbs. 

MAKING AND BAKING THE BAKED ONION RINGS IS SIMPLE

Once the batter and breading are in separate bowls, let the dipping begin. In order to keep it oil-free, I use a silicone baking mat on my baking sheet to avoid sticking. 

  • Take two separate deep bowls
  • Using a single cup blender, combine almond milk, nutritional yeast, and flour. Blend until smooth. It will resemble pancake batter.
  • Then, using a second bowl, combine bread crumbs, cornmeal, garlic salt, and cayenne (if you like it spicy). Mix contents of this bowl with a fork
  • Begin dipping onions, first in the almond milk batter, then in the bread crumb mixture, making sure the bread crumbs adhere to the onions, and place on a silicone lined or parchment paper-lined cookie sheet
  • Preheat oven to 425 degrees
  • Place onions on the cookie sheet making sure not to put them on top of each other for even cooking.
  • Cook for 30 minutes or until brown
  • I served with organic ketchup, but you may dip in any dip you like such as Vegan Southwest Dressing or Vegan Ranch Dressing.

LOVE OIL-FREE VERSIONS OF YOUR FAVORITE FOODS? CHECK IT OUT!

baked onion rings
Yield: 4 servings

Baked Onions Rings

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

This baked onion ring recipe is fat-free, gluten-free, with a spicy option. No guilt with the real crunch of onions rings. What else could you ask for?

Ingredients

Instructions

  • Cut onions and separate all the inner circles of each onion slice; place in a microwave safe container
  • Generously salt and toss with your hands
  • Cook in the microwave for 5 minutes covered with a paper towel to prevent splatter
  • Rinse onions in water several times, and drain well.
  • Place on paper towels and pat dry; leave on the paper towels
  • Take two separate deep bowls
  • Using a single cup blender, combine almond milk, nutritional yeast, and flour. Blend until smooth. It will resemble pancake batter.
  • Then, using a second bowl, combine bread crumbs, corn meal, garlic salt and cayenne (if you like it spicy). Mix contents of this bowl with a fork
  • Begin dipping onions, first in the almond milk batter, then in the bread crumb mixture, making sure the bread crumbs adhere to the onions, and place on a silicone lined or parchment paper lined cookie sheet
  • Preheat oven to 425 degrees
  • Place onions on the cookie sheet making sure not to put them on top of each other for even cooking.
  • Cook for 30 minutes or until brown
  • I served with organic ketchup, but you may dip in any dip you like

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Nutrition Information

Yield

4 servings

Serving Size

1
Amount Per Serving Calories 125Total Fat 2gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 1gCholesterol 0mgSodium 604mgCarbohydrates 63gFiber 8gSugar 4gProtein 15g

Nutrition facts may not be 100% accurate.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Pinterest

© Kathy Carmichael
Cuisine: American / Category: Sides
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Reader Interactions

Comments

  1. Jennifer

    Just curious. I don't have a microwave. How else would you prep the onions?

    Reply

    • Kathy Carmichael

      Hi Jennifer, if you have a steamer, use that. If not, steam the onions in a pot by adding a little water, the salt, and cook for 5 minutes covered. Remove from the pan, rinse the onions, and continue with the rest of the steps. I hope this helps.

      Reply

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