This Gluten and Oil Free Baked Onion Rings recipe is for a healthier, gluten-free version of onion rings, which are just as delicious!
Is there anything better than crispy, crunchy onion rings? They make the perfect side dish to any meal. Unfortunately, they are also usually loaded with gluten from the batter, and deep fried in oil, making these less than ideal on a Candida diet.
Almond flour and oats make a deliciously crispy crumb, and the onion rings are baked instead of fried. These baked onion rings are the ultimate comfort food, and you won’t believe they’re so good for you!
These healthier onion rings are easy to make and only require a few ingredients. This recipe is also dairy-free and can be made vegan if the eggs are substituted with flax egg.
💕 Why You’ll Love This Candida-Diet Friendly Recipe
- They are baked instead of fried, so the recipe calls for absolutely no oil. This makes them much lighter, and won’t make you feel like you’ve just necked a bottle of sunflower oil!
- The basic recipe can be used to adapt the flavour of the onion rings however you like! You could add more spice, try different herbs, and experiment with the coarseness of the crumb until you find the version that you love the most!
- This recipe can easily be frozen, making it the perfect convenient comfort food to jazz up those boring weeknight meals.
- The neutral base is a hit with kids and toddlers – my 20-month-old loved the crunchy texture and mild onion flavour, she kept asking for more! Don’t worry though, the spice level is extremely low. My daughter happily ate the small amount of cayenne added in the below recipe. For weaning babies and toddlers, you may want to omit the spice entirely, as well as the salt.
These onion rings are:
And very moreish!
1. Prepare the Onion Slices
First things first, you’re going to need a large white onion. You will need to slice the onion into even slices of about 1cm wide. The larger the onion, the larger the onion rings. When you separate the onion slices into individual rings, you should leave 1-2 layers of onion on each.
- Two layers of onion will result in a juicier onion ring.
- One layer will result in a crispier onion ring, with less onion flavour. My husband and I both preferred the juicier ones, but it’s all about personal preference!
2. Soak Your Onion Slices
Once you have your onion slices, you’re going to need to add them to a bowl of cold water and leave the separated rings to soak for 10 minutes. I prefer to separate the onion rings in the water so that there is less time for them to sting my eyes!
Soaking the onion rings will remove some of the sharp flavour of the onion, resulting in a sweeter onion ring. The water will also help your first coating to stick – double win!
3. Prepare The Coatings
For this step, you’re going to need two plates and one small bowl. In the first plate, you’re going to combine the chickpea flour and spices and set aside. For the second plate, you will combine the almond flour and oats and set aside. And finally, to the small bowl, add two eggs and beat them until combined.
Don’t Eat Eggs? You can easily substitute the eggs in this recipe with a flax egg. Simply stir in 1 tablespoon of ground flaxseed, to 2.5 tablespoon water for every ONE egg needed, and leave to sit for 5 minutes to thicken.
4. Assemble The Onion Rings
Next is the fun bit! Coating the onion rings is the most fiddly part, but it will be worth it in the end!
All you need to do is remove one onion ring from the bowl of water, allowing it to briefly drip dry. Then, you’re going to add the onion ring straight into the chickpea flour and spice blend to fully coat it. Once it has a decent coating of flour, submerge the onion ring in the egg mixture. Finally, remove the eggy onion ring, and dip into the second plate containing almond flour and oats.
Once coated, each onion ring can be laid out onto a baking tray to either be frozen or baked in the oven.
If baking, add the onion rings to a preheated oven at 180°C/356°F, and bake for 30 minutes, turning halfway for maximum crispiness.
🍽 Serving Suggestions
- Use as the main event to make a hearty and comforting salad
- Serve alongside a delicious hamburger or steak
- Enjoy on their own with your favourite dipping sauce
For maximum crispiness, these gluten and oil free baked onion rings are best enjoyed fresh from the oven, and served with your favourite dip.
To store in the refrigerator, add to an airtight container and use within two days. To refresh the onion rings if stored, I recommend sprinkling them with a little water, and placing them under the grill for a couple of minutes to warm through and crisp up.
You can easily freeze the pre-cooked onion rings on a tray and then add to a freezer safe container to cook another day.
Either thaw in the refrigerator and cook as instructed, or cook from frozen, adding 5-10 minutes to the cooking time as required.
These onion rings can be frozen for 2-3 months.
This recipe for gluten and oil free baked onion rings is a healthier alternative to battered and deep-fried onion rings that is just as delicious. Let me know what you think, and if you tried the recipe. Thanks for reading!
Did you make this recipe?
Please let me know how it turned out for you! Be sure to rate and leave a comment below, and tag @anti_candida_kitchen on Instagram with the hashtag #anticandidakitchen. Happy cooking!
Delicious Gluten and Oil Free Baked Onion Rings
- 1 large onion sliced 1cm wide
- 40 g chickpea flour
- ⅛ teaspoon white pepper
- ⅛ teaspoon cayenne pepper
- ¼ teaspoon paprika
- ¼ teaspoon onion powder
- ⅛ teaspoon garlic powder
- ⅛ teaspoon salt
- Cracked black pepper
- 2 organic eggs beaten
- 50 g almond flour
- 50 g gluten free rolled oats
- Slice off each end, and peel your onion.
- Slice the onion carefully into 1cm wide rings. You can use a fork to help to steady the onion.
- Add the rings to a bowl of cold water and separate the rings. Each ring should have 1-2 layers of onion. Two layers will result in a juicier onion ring, one layer will result in a crispier onion ring with less onion flavour. Leave the separated rings to soak for 10 minutes.
- Combine the chickpea flour and spices in a shallow plate and set aside.
- Combine the almond flour and oats and set aside.
- Add two eggs to a small bowl and beat until combined. Set the beaten eggs aside.
- Once your onions have finished soaking, you can begin to assemble your onion rings.
- Preheat the oven to 180°C/356°F.
- Take one onion ring from the bowl of cold water, allowing the excess water to drip off first, then immediately roll the onion ring in the chickpea flour and spice blend.
- Next, add the floured onion ring to the beaten egg.
- Finally, roll the onion ring in the almond flour and oat crumb to create a generous coating.
- Repeat this process for each onion ring, placing each one on a baking tray lined with a silicone baking sheet. No additional oil is required.
- Bake the coated onions rings for 30 minutes, turning them over half way.
- Remove from the oven and serve immediately while still hot.