Skinny Girl Baked Onions Rings

  • Author: Kathy Carmichael


Fat-free, Gluten-free, Spicy Baked Onion Rings. No guilt with the real crunch of onions rings. What else could you ask for?



  • 3 large yellow onions, sliced and inner circles separated (1/8 inch slices)
  • 1 cup almond milk
  • 1/2 cup flour (I used almond flour), but you can use any flour you choose
  • 1/4 cup nutritional yeast
  • 1 cup plain Panko bread crumbs
  • 1/2 cup corn meal
  • 3 teaspoons garlic salt
  • 3 teaspoons cayenne pepper (skip this if you don’t want the spice)


  • 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