Best Crispy Baked Onion Rings
These delicious oil-free baked onion rings offer a crispy, golden crunch without the added fat, making them a healthier, guilt-free snack or side dish that everyone will love. Perfect for those craving the classic taste of onion rings with a lighter twist.
Absolutely oil-free and delicious, these baked onion rings are a much healthier take on the classic greasy version. These will keep you coming back for more! We also have a recipe for a baked blooming onion with my vegan chipotle ranch dressing as a dipping sauce that is pretty amazing too!
This recipe was created by Dr. Michael Greger, MD with NutritionFacts.org. He has many more delicious recipes in his book, How Not to Die Cookbook.
Onion rings were a favorite of mine growing up, but I thankfully (and heartfully) gave up my taste for those greasy, oily, deep-fried, fatty monstrosities. The onion rings in this recipe come out pretty close to perfection.
–Dr. Michael Greger, MD
Reasons you will love this recipe
- Crispy and Guilt-Free: These baked, oil-free onion rings deliver the satisfying crunch you crave without the extra calories and fat from frying, making them a healthier alternative.
- Simple and Easy to Make: With just a few ingredients and a straightforward baking process, these onion rings are quick and easy to prepare, perfect for a snack or side dish.
- Packed with Flavor: Coated with seasoned cornmeal and baked to perfection, these onion rings offer a deliciously savory taste that pairs well with any dipping sauce.
Ingredients needed
- Red onions- For a subtle sweetness and vibrant color, enhancing both the flavor and visual appeal of the dish. Red onions also offer a milder taste, making them a great choice for those who prefer a less pungent onion flavor.
- Flour- Oat flour and chickpea flour are used for gluten-free breading.
- Cornmeal- Using cornmeal adds a crunchy, flavorful coating that mimics the texture of traditional fried onion rings, while keeping them light and healthy. Cornmeal helps achieve that perfect crispy exterior without the need for oil.
- Bread crumbs- Make your own by toasting and crumbling your favorite bread.
- Plant milk- Use almond milk, soy, or another variety of plant milk to make the batter for this recipe.
Tips & substitutions
- Onions- Other types of onions can also be used such as yellow or white onions.
- Gluten-free- For those that are avoiding gluten, simply substitute the bread crumbs for something like these made by Appel Foods.
- Bread crumbs- Dr. Greger says to use whole-grain, oil-free, and salt-free bread crumbs. I honestly have not been able to find any. The best option I can see is to make your own by toasting your favorite whole-grain bread and then pulsing it in your blender or food processor until you get the right consistency.
- Plant milk- Any plant milk can be used in place of almond milk.
- Spice blend- This recipe calls for Dr. Greger’s Spice Blend, and you really need to give it a try. It’s delicious for seasoning many other recipes and foods as well. It’s super easy to make.
How to make baked onion rings
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
STEP #1: Preheat the oven to 425ºF. Line a large baking sheet with a silicone mat or parchment paper to prevent sticking and set aside.
STEP #2: Peel the outer skin from the purple onion and cut into 1/2″ slices. Separate the slices into rings. Transfer to a bowl and set aside.
STEP #3: In a shallow bowl, combine the oat flour, chickpea flour, almond milk, and vinegar, stirring to blend well.
STEP #4: In a separate shallow bowl, combine the cornmeal, bread crumbs, nutritional yeast, Savory Spice Blend, and paprika, mixing well.
STEP #5: n a row, line up the bowls of onion rings, batter, breading mixture, and the prepared baking sheet. Dip an onion ring into the batter, coating it all over. Transfer the onion ring to the breading, tossing to coat. Use a clean, dry hand to sprinkle the breading onto the onion as needed.
STEP #6: Place the coated onion ring on the prepared baking sheet and repeat with the remaining ingredients, arranging the rings in a single layer. Use a second baking sheet, if needed. You should have enough batter and breading for about twenty onion rings.
STEP #7: Bake for 10 minutes; then remove from the oven and carefully turn over the rings. Bake for about 10 minutes longer, or until crisp and nicely browned. Serve hot.
Air fryer cooking instructions
- Preheat your air fryer to 375°F (190°C) for about 3-5 minutes.
- Place the onion rings in a single layer in the air fryer basket, making sure they don’t overlap for even cooking. You may need to cook them in batches depending on the size of your air fryer.
- Cook them for 8-10 minutes, flipping them halfway through the cooking time to ensure both sides are crispy and golden brown.
Excerpted from the HOW NOT TO DIE COOKBOOK by Michael Greger, M.D. with Gene Stone. Copyright © 2017 by Michael Greger with Gene Stone. Reprinted with permission from Flatiron Books. All rights reserved. Recipes by Robin Robertson. Photography by Antonis Achilleos.
Dipping suggestions
Since these onion rings are made so healthy, you’ll want to keep that trend going with some low-fat delicious dipping options like these.
Frequently Asked Questions
Yes, you can use different types of onions, but red onions are often preferred for their mild sweetness and vibrant color, which add both flavor and visual appeal to the baked onion rings.
To keep oil-free baked onion rings crispy, coat them with a mixture of cornmeal and breadcrumbs, and bake them on a wire rack placed over a baking sheet. This allows hot air to circulate around the rings, ensuring they crisp up evenly.
Yes. Preheat your air fryer to 375°F (190°C) for about 3-5 minutes. Place the onion rings in a single layer in the air fryer basket, making sure they don’t overlap for even cooking. You may need to cook them in batches depending on the size of your air fryer. Cook them for 8-10 minutes, flipping them halfway through the cooking time to ensure both sides are crispy and golden brown.
Baked onion rings are best enjoyed fresh out of the oven. However, they can be stored in an airtight container in the refrigerator for up to 2 days. Reheat them in the oven or air fryer to restore their crispiness.
If you try this recipe, please let us know how you like it by rating it and leaving a comment. We love to hear from you!
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Crispy Baked Onion Rings
Ingredients
- 1 large red onion cut into 1/2″ thick slices
- 2/3 cup oat flour
- 1/4 cup chickpea flour
- 1 cup almond milk
- 1 teaspoon rice vinegar
- 1/3 cup cornmeal
- 3/4 cup bread crumbs
- 1/3 cup nutritritional yeast
- 2 tablespoons Savory Spice Blend
- 1 teaspoon smoked paprika
Instructions
- Preheat the oven to 425ºF. Line a large baking sheet with a silicone mat or parchment paper to prevent sticking and set aside.
- Peel the outer skin from the purple onion and cut into 1/2" slices. Separate the slices into rings. Transfer to a bowl and set aside.
- In a shallow bowl, combine the oat flour, chickpea flour, almond milk, and vinegar, stirring to blend well.
- In a separate shallow bowl, combine the cornmeal, bread crumbs, nutritional yeast, Savory Spice Blend, and paprika, mixing well.
- In a row, line up the bowls of onion rings, batter, breading mixture, and the prepared baking sheet. Dip an onion ring into the batter, coating it all over. Transfer the onion ring to the breading, tossing to coat. Use a clean, dry hand to sprinkle the breading onto the onion as needed.
- Place the coated onion ring on the prepared baking sheet and repeat with the remaining ingredients, arranging the rings in a single layer. Use a second baking sheet, if needed. You should have enough batter and breading for about twenty onion rings.
- Bake for 10 minutes; then remove from the oven and carefully turn over the rings. Bake for about 10 minutes longer, or until crisp and nicely browned. Serve hot.
Video
Notes
- Onions- Other types of onions can also be used such as yellow or white onions.
- Gluten-free- For those who are avoiding gluten, simply substitute the bread crumbs for something like these made by Appel Foods.
- Bread crumbs- Dr. Greger says to use whole-grain, oil-free, and salt-free bread crumbs. I honestly have not been able to find any. The best option I can see is to make your own by toasting your favorite whole-grain bread and then pulsing it in your blender or food processor until you get the right consistency.
- Almond milk- Any plant milk can be used in place of the almond milk.
- Spice blend- This recipe calls for Dr. Greger’s Spice Blend, and you really need to give it a try. It’s delicious for seasoning many other recipes and foods as well. It’s super easy to make.
- Preheat your air fryer to 375°F (190°C) for about 3-5 minutes.
- Place the onion rings in a single layer in the air fryer basket, making sure they don’t overlap for even cooking. You may need to cook them in batches depending on the size of your air fryer.
- Cook them for 8-10 minutes, flipping them halfway through the cooking time to ensure both sides are crispy and golden brown.
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
About the Chef & Doc
Dr. Greger is a physician, New York Times bestselling author, and internationally recognized speaker on nutrition, food safety, and public health issues. He is the Research Director for NutritionFacts.org.
A founding member and Fellow of the American College of Lifestyle Medicine, Dr. Greger is licensed as a general practitioner specializing in clinical nutrition.
He is a graduate of the Cornell University School of Agriculture and Tufts University School of Medicine. In 2017, Dr. Greger was honored with the ACLM Lifestyle Medicine Trailblazer Award and became a diplomat of the American Board of Lifestyle Medicine.
How about using an air fryer?
An air fryer works great for this recipe. It makes them nice and crispy.
I love your recipes but I would really like to have the image print when saving a recipe. I know several blogs I follow allow the viewer to turn off or on the image to save on printer ink. Just a thought.
Hi TofuAnnie- You should be able to print the recipe with the thumbnail photo now. BTW, I love the name!