Baked Gluten Free Onion Rings

Baked Gluten Free Onion Rings

As part of my healthier Super Bowl appetizer options, I thought I would bring you a revised and improved personal favorite of mine from back in the day. Onion rings are delicious, but like most things that are battered and fried, they aren’t particularly great for your health. This version is cleaned up from the traditional recipe, and great for those who suffer from gluten, dairy or egg allergies.

The perfect dipping sauce for onion rings, french fries or any fried thing in general is something known as fry sauce. I am going to go out on a limb here and guess that if you aren’t from Idaho or Utah, you have most likely never heard of fry sauce, and seriously, you are missing out! Maybe I am wrong, but every time I have dared to ask for it in any other state, I have been met with a confused look and a ‘I’m sorry, what was that?’ response. It’s like jacked up ketchup with a creamy twist, but once again, not incredibly health conscious, so I have made a simple, clean-eating and vegan option for that as well that I like to call O-Ring Sauce. I replaced the high fructose corn syrup containing ketchup with zesty Frank’s Red Hot Sauce, and in place of mayo, I substituted Earth Balance’s Mindful Mayo.

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Baked Gluten Free Onion Rings
Prep time: 
Cook time: 
Total time: 

Serves: 2-3

Perfectly crispy onion rings that are baked instead of fried, and gluten, dairy and egg free.
  • 1 large yellow onion, peeled, sliced and separated into rings
  • 2 ener-g ‘eggs’ made with ener-g egg replacement (3 tsp. dry ener-g mix + 4 Tbsp. water). If eggs are not an issue for you, you can use 2 regular egg whites.
  • 2 Tbsp. unsweetened original almond milk
  • ½ tsp. garlic powder
  • ¼ tsp. cayenne pepper
  • 2 cups gluten free panko bread crumbs (I use Ian’s brand)
  • ⅓ cup gluten free all-purpose flour (I used my custom bread blend)
  • Kosher salt and pepper to taste
  • Non-stick cooking spray of your choice
  • ***Skinny O-Ring Sauce:***
  • 2 Tbsp. Earth Balance Mindful Mayo, original
  • 1 Tbsp. Frank’s Red Hot Sauce

  1. Preheat oven to 450F.
  2. In a small dish (big enough to fit onion slices one at a time), prepare your ener-g ‘eggs.’ Whisk together thoroughly and set aside.
  3. In a large Ziplock bag, combine gluten free flour, salt, pepper, garlic powder and cayenne pepper. Seal bag tightly and shake vigorously to mix.
  4. Peel, slice and separate your onion into rings. Cut rings about ¾” thick.
  5. Add 2 Tbsp. of almond milk to your ener-g egg mixture. Whisk to combine.
  6. Place bread crumbs in a dish and line a baking sheet with foil. Coat generously with cooking spray.
  7. Take onion slices and place them into the Ziplock bag. Seal tight and shake vigorously to thoroughly coat onion slices.
  8. One at a time, place an onion slice into the ‘egg’ almond milk mixture to coat all sides, then transfer onion slice into the bread crumbs. Coat thoroughly and place rings in a single layer on prepared baking sheet. Repeat process until all onion rings are coated.
  9. Spray tops with non-stick spray and place in the oven on middle rack.
  10. Bake for 20-25 minutes or until rings are golden brown.
  11. Serve with O-Ring Sauce and Enjoy


2 comments on Baked Gluten Free Onion Rings

  1. Sandra
    February 23, 2014 at 4:53 pm (4 years ago)

    Great recipe, and one that I will use for future family get togethers.

    • Danielle
      February 23, 2014 at 7:18 pm (4 years ago)

      Thanks Sandra! I am glad to hear that you enjoyed it!


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