Oven Baked Gluten Free Onion Rings: Crispy and Healthier Snack You’ll Love
These oven-baked gluten-free onion rings bring all the golden crunch of the classic, without the wheat or deep-frying. A cozy, crispy snack perfect for game day or a wholesome side dish.
Equipment
- baking sheet
- parchment paper
- three bowls for dredging stations
- whisk or fork for egg wash
- knife to slice onions
- olive oil spray for baking
Ingredients
- 2 large yellow onions, sliced into ¼-inch rings
- ½ cup gluten-free all-purpose flour
- 1 tsp garlic powder
- 1 tsp smoked paprika
- ½ tsp salt
- 2 eggs
- 2 tbsp unsweetened dairy-free milk
- 1½ cups gluten-free breadcrumbs or panko
- olive oil spray (for baking)
Instructions
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper and lightly spray with olive oil.
- Peel and slice onions into ¼-inch rings. Separate the rings and set aside smaller inner pieces.
- Set up three bowls: 1) flour, garlic powder, paprika, salt; 2) beaten eggs with dairy-free milk; 3) gluten-free breadcrumbs.
- Dip each ring in flour, then egg wash, then breadcrumbs. Place in a single layer on baking sheet.
- Lightly spray tops with olive oil. Bake for 18–22 minutes, flipping halfway, until golden and crisp. Serve warm.
Notes
Use gluten-free panko for the crispiest finish, and don’t overcrowd the baking sheet. Variations include spicy paprika, herbed crumbs, or dairy-free parmesan. Reheat in oven or air fryer for best texture. Avoid microwaving.
Nutrition
Calories: 160kcalCarbohydrates: 22gProtein: 4gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3.5gCholesterol: 47mgSodium: 310mgPotassium: 120mgFiber: 2gSugar: 3gVitamin A: 250IUVitamin C: 4mgCalcium: 40mgIron: 1mg
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