Gluten Free Baked Onion Rings Recipe

Kristy Still | Mommy Hates Cooking

Gluten Free Baked Onion Rings are a great alternative to deep fried. And much easier on the waistline.

Gluten Free Baked Onion Rings Photo

My long lost love when I went gluten free was beautifully breaded foods. Actually it was more of foods that I could enjoy at carnivals and from street vendors.

I miss those deep fried foods.

I hate frying food at home, have I ever mentioned that? I do. I do not like to fry anything at home, so the only time I really ate deep-fried foods is when we were eating out. Now though, that is hard to find when you are gluten free, safe foods that are deep-fried are rare.

Gluten Free Baked Onion Rings Picture

The good thing is I have found that most deep-fried foods can be baked at home and not only are they healthier that way but many times they taste just as good.

I intended to make some deep fried onion rings, but I had a change of heart. I just could not bring myself to deep-fry that beautiful vegetable.

I decided to go with an alternative, a healthier, baked alternative.

These onion rings are absolutely delicious! Yes, I could still tell they were not deep-fried but they were so much better, plus I felt like I could eat them without that bloated, just ate a batch of grease feeling!

Gluten Free Baked Onion Rings Image

These baked onion rings were so simple to put together, the hardest part in the process is simply getting the breadcrumbs to stick well. I found the easiest way to do it is to pat the breading onto the onion rings. Also if you miss a few spots it is okay, they still turn out well.

We paired ours with dipping sauce, which here in Oklahoma we are all about homemade ranch dressing, so that’s what we used. They turned out to be the perfect side dish for our dinner and snack during the day. Plus, they did not break the calorie bank!

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Gluten Free Baked Onion Rings Recipe

    4 Servings


  • 1 large White Onion
  • 1 cup Buttermilk, Lowfat
  • 2 cups All-Purpose Gluten Free Flour
  • 2 Eggs
  • 2 cups Gluten Free Bread Crumbs
  • 1/2 tablespoon Salt
  • Cooking Spray


  1. Preheat the oven to 450°F.
  2. Slice the onion thinly or to your desired preference.
  3. Place the onion rings in a 9x13 dish and pour the buttermilk over the onions.
  4. Next, pour the flour into a shallow bowl.
  5. Crack the eggs into another shallow bowl and whisk well.
  6. Prepare a third bowl with the breadcrumbs and salt, mix well.
  7. Spray the broiler pan with the cooking spray and set aside.
  8. Take each onion out of the buttermilk, dip each onion into the flour, then into the egg, and dredge in the breadcrumb mixture. This may require you to pat on the breadcrumbs.
  9. Place each onion ring onto the greased broiler pan.
  10. Bake for 15 minutes at 450°F or until brown and crispy.
  11. Serve with additional salt or dipping sauce.


Cooking Method:
Gluten Free
Gluten Free Baking
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Related Recipes:
Gluten Free Recipes, Gluten Free Baking Recipes, Onion Recipes, Side Dish Recipes, Snack Recipes, Family Meals and Snack Recipes, Baked Recipes
Recipe Yields:
15 onion rings
Prep Time:
Cook Time:
Total Time:
Related Post:
Author: Kristy Still
Recipe Yields: 15 onion rings
Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes

Nutrition Facts

Servings Per Recipe 4

Amount Per Serving
Calories from Fat 4
Calories 365

% Daily Value*
Total Fat 1g
  Saturated Fat 0g
Sodium 1090mg
Total Carbohydrate 79g
  Dietary Fiber 0g
  Sugars 8g
Protein 11g

* Percent Daily Value are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrition Facts are estimated based on ingredients and data provided by Fat Secret. Please consult a doctor if you have special dietary needs.
Kristy Still

About Kristy

Kristy turned her hatred of cooking into a new outlet for creativity. Now that's the kind of attitude we're fanatical about! She blogs about all sorts of good food on Mommy Hates Cooking. On Food Fanatic, she's tackling all things Gluten Free.

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