These baked gluten free onion rings are just as crunchy and delicious as their fried counterparts, but these are also dairy free and low carb. Can’t beat that!
I am an onion ring fanatic. I could eat them all day and all night and never get sick of them. The problem is that heavy gross feeling when all the grease settles in your stomach and makes you feel like shit after. Debbie and I found a way to make baked onion rings with all the flavor and crunch of deep fried ones. Plus these are gluten free onion rings! For me, its like finding the freeking holy grail! No joke. I don’t joke about onion rings…
These crunchy baked onion rings are not only baked, but they are gluten free onion rings, dairy free and low carb as well. We use arrowroot powder as a coating and arrowroot is actually mildly anti-inflammatory and is low glycemic. So dare I say that these gluten free onion rings are actually good for you?! You could also leave out the egg in the wet mixture if you are sensitive to eggs.
Do you know that onions are extremely good for you? That is, if you don’t coat them in crap and dip them in hot oil…. Here are some nutrition facts:
- Onions are high in antioxidants so they protect your body from free radicals and oxidative stress.
- They have a powerful compound called quercetin that is known to protect us from cancer. Eating onions will statistically lower your risk of getting cancer.
- Onions are anti-inflammatory.
- They contain amino acids called methionine and cysteine which are very good at detoxifying your body from heavy metals.
- They have a large amount of sulfur that is really good for your liver.
There are quite a few other things that are great about onions, but these are the most important ones. Basically, all you need to know, is eat them, they are good for you! Lol.
I like my onion rings, baked onion rings included, with a light, thin crunchy coating that is seasoned well. I am not a fan of the ones with a thick coating or the beer batter. You can’t even taste the onion then. This method gives you perfect (and healthy) baked onion rings! In my humble opinion, of course.
So eat your heart out!
Tools to Make these Baked Gluten Free Onion Rings even Easier
- Silicone Baking Mats – these are so awesome and versatile! We often use parchment paper, but these work the same and are reusable.
- Parchment Paper – we like to have this on hand as well.
- Baking Trays – we love these heavy duty trays with the sides that come up a little. They come in handy for these tarts as well as anything else that goes in the oven.
- 1 large Sweet Onion (I like Vidalia, but you can really use whatever)
- Olive Oil Spray
FOR THE DRY MIX
- ½ cup Arrowroot Powder
- 2 tsp Paprika
- 1.5 tsp Salt
- 1 tsp Onion Powder
- 1 tsp Garlic Powder
- 1.5 tsp Sugar (optional)
FOR THE WET MIX
- ½ cup Coconut Milk
- 1 Egg
- Heat your oven to 400 degrees.
- Mix together all the dry ingredients in a medium sized bowl.
- Mix together the two wet ingredients.
- Slice the onion to make rings that are about ¾ of an inch wide. Peel the skin from each ring and carefully separate the rings from each other.
- Line a baking tray with parchment paper.
- One at a time, take each ring and dip it into the wet mix. Then drip it into the dry. Coat it well, but make sure to tap all the excess back into the bowl. Place the ring on the baking tray.
- When all the rings are ready, spray the rings with olive oil spray. You want to coat them, but not get too much. Flip them over and spray the other side.
- Pop them into the oven. Check them after 9 or 10 mins and flip them over. Cook for an additional 4 mins or so.
- Take them out and serve them right away.