Baked Onion Rings (Gluten Free)


These low fat, light and crunchy onion fries are actually baked and not fried. What a delicious way to enjoy them without extra calories and greasy mess. They are also coated in a gluten free breading. Of course these were tasty, full of flavor and a big hit!

  • 1 medium yellow onion
  • 3/4 cup almond or soymilk
  • 2 tbsp tapioca starch or cornstarch
  • 1/2 cup brown rice flour
  • 1/2 cup cornmeal
  • 1/4 cup nutritional yeast flakes
  • 1 tsp paprika
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1 1/2 tsp sea salt
  • coconut oil for spraying (optional)



Preheat oven at 450 degrees and line baking sheet with parchment paper and coat with oil. Slice onion circles about 1/2 inch thick and set aside. In a small bowl mix milk and tapioca starch and set aside. In a medium size bowl combine brown rice flour, cornmeal, yeast flakes, paprika, onion powder, garlic powder, sea salt. Dip each onion ring into milk then into dry mix and transfer to baking sheet and repeat until all are coated. Spray cooking spray over onion rings and bake for 15 minutes being careful they don’t burn.


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  1. Thanks for sharing this recipe. Looks a lot healthier than most onion rings. Since I’m on my healthy track now, I’ll definitely give them a try!

  2. Great recipe, and isn’t baked food so much better and healthier than fried. :) We do baked round chips/potatoes at home and they are delicious. We make our own sauce on top, and make it spicy too. Have a great day!

  3. This looks like a wonderful recipe to try. I’ve not heard of yeast flakes – is this typically in a grocery store or would I need to go to a health food store? Thanks for sharing!

    • Yeast flakes aka nutritional yeast is available in the bulk store, health food store and in some grocery stores.

  4. ooooh super yum!! I love this idea of baked onion rings . . .so much better for you then the fried kind. This is one recipe I will definitely be trying! Thanks Michelle for posting the recipe!

  5. J @ A Hot Southern Mess

    As a GF girl, I haven’t had an onion ring in over 10 years until earlier this week when I had a craving and some! Yours look so so good. not greasy at all! Yum!

    • Michelle Blackwood

      Katie, nutritional yeast adds a cheesy flavor. You can leave it out, hope you enjoy the recipe!

  6. OMG, I can’t wait to try this! Onion rings are one of those weird things that I’ve missed since getting diagnosed with celiac. Thank you.

  7. marcie robinson

    I most certainly will try this “Onion Rings” recipe tomorrow, and I am certainly going to purchase your cookbook

  8. Cassidy @ Euphoric Vegan

    Onion rings were my favourite as a kid, these sound so delicious and I love that they’re baked too!

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