Gluten Free Onion Rings

GLUTEN FREE ONION RINGS

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Calling all onion ring lovers! These crispy crunchy gluten free onion rings are made with sweet onions and coated in a flavorful cornflake batter. These onion rings are ridiculously delicious and baked to perfection! They are bursting with flavor and crunch with an irresistible taste. They are perfect for an appetizer or side dish. Try them with dipping sauce or your favorite condiments!

Why You Will Love Gluten Free Onion Rings

  • They are much healthier than store-bought frozen onion rings.
  • You don’t need any flour, eggs, or breadcrumbs!
  • These onion rings are gluten-free!
  • They are easy to make!
  • These onion rings are baked instead of fried.

Crispy Baked Onion Rings

These onion rings are super crispy. They are coated in crunchy crispy cornflakes and baked to perfection. These onion rings are much healthier as they are baked and not fried! All you need is a light spray of oil for this recipe. The result is super crispy onion rings.

Ingredients For Gluten Free Onion Rings

Ingredients For Gluten Free Onion Rings
  • Onion: Use one large sweet onion for this recipe.
  • Cornflakes: Crushed cornflakes make these onion rings super crispy and crunchy. Make sure to use gluten-free cornflakes.
  • Seasonings: Season the crushed cornflake coating with salt, pepper, onion powder, and garlic powder.
  • Greek Yogurt: Use plain 0-fat Greek yogurt.
  • Milk: Use your milk of choice in this recipe.
  • Oil: Lightly spray the onion rings with olive oil or avocado oil before baking them. We love this Misto oil sprayer.

How To Cut An Onion Into Rings

To make these onion rings, cut the sweet onion into rings. To do this, first remove the skin from the onion and cut off one end. Then, hold the other end of the onion and lay the onion on its side. Next, slice the onion into 1/4 to 1/2 inch slices until you reach the other end. After that, separate the layers of onions so you have individual rings.

How To Cut An Onion Into Rings

How To Make Gluten Free Onion Rings

Add the cornflakes, salt, pepper, onion powder, garlic powder, and optional smoked paprika to a Ziploc bag. Then, seal the bag and thoroughly crush the cornflakes into a fine consistency.

Next, pour the crushed cornflakes into a shallow bowl.

Coating For Onion Rings

After that, in a separate large bowl, mix the 0-fat Greek yogurt, milk, and salt.

Then, add the onion slices to the bowl with the wet mixture and thoroughly coat them.

Use one hand to coat the onion rings and one hand to place them in the cornflake mixture. Also, use your fingers to press the crushed cornflakes so they stick to the onion slices.

How To Make Gluten Free Onion Rings

Next, add the onion rings to a sheet pan and lightly spray them with oil.

Crispy Gluten Free Onion Rings

Then, bake the onion rings and enjoy!

Baked Onion Rings

How To Serve Onion Rings

Serve these onion rings warm after they have been baked in the oven. They should be enjoyed immediately because they are most crunchy and delicious when warm. You can serve them on their own with your favorite dipping sauces or enjoy them as a side. We love dipping them in ketchup and our buffalo ranch sauce. Also, these onion rings are delicious with healthy chicken burgers, Mediterranean turkey burgers, and bacon cheeseburgers!

Tips For Making Gluten Free Onion Rings

Use A Sweet Onion

Make sure to use a large sweet onion for this recipe. We recommend using sweet onions as they have a less intense flavor, which is perfect for these onion rings. If you don’t have a sweet onion, you can use a white onion.

Use Gluten Free Cornflakes

To ensure these onion rings are gluten-free, make sure to use certified gluten-free cornflakes. Not all cornflakes are gluten-free, but many brands offer ones that are.

Thoroughly Crush The Cornflakes

To make sure the onion rings are coated properly you need to turn the cornflakes into a fine powder, almost like a flour consistency. We like to put them in a Ziploc bag and crush them with a rolling pin or the back of a measuring cup. Make sure they are a very fine consistency because they need to stick to the onions and coat them.

Use All Of The Cornflakes

While 2 cups of cornflakes may seem like a lot, make sure to use them in this recipe. Once the cornflakes are crushed they become much smaller and you are left with about half the amount. This is why you need the full 2 cups of cornflakes for this recipe to ensure you have enough to coat all of the onion slices.

Coat And Press The Onion Rings

Coat all of the onion slices in the Greek yogurt and milk mixture. Then, add them to the crushed cornflake mixture. Use one hand to place the onion rings in the wet mixture and one hand to coat them in the cornflakes. Also, press the cornflakes down with your fingers when you are coating them so they stick to the onions. It is essential that you press the cornflakes down and thoroughly coat the onions because the crushed cornflakes must stick to the onions.

Don’t Burn The Onion Rings

Keep an eye on the onion rings when they are baking so they don’t burn. You want them to be crispy and golden brown, but not burnt.

Onion Rings Variations

  • Make More Onion Rings: If you want to make more onion rings you can double this recipe.
  • Spray With Oil: Lightly spray the onion rings with oil before baking them so they are extra crispy. You can use olive oil or avocado oil spray.
  • Add Smoked Paprika: For a smoky and slightly spicy flavor profile, add 1/8 teaspoon of smoked paprika to the cornflake mixture. Smoked paprika is a delicious addition to these onion rings if you want to add a layer of smoky flavor.
  • Cornflakes Substitution: You can substitute with Panko or regular breadcrumbs. We really love the cornflakes for the crunch and flavor.

Frequently Asked Questions

Are Onion Rings Healthy?

These onion rings are healthy! They are gluten-free and made with simple ingredients such as a large sweet onion, cornflakes, 0-fat Greek yogurt, and milk. There are no artificial additives. Also, they are even healthier than many alternatives as they are not deep-fried in oil. There is no beer, club soda, buttermilk, or canola oil in this recipe!

Can You Bake Onion Rings?

Yes, onion rings can be baked instead of fried! These onion rings are baked until golden brown and crunchy. There is no need to fry them, just bake them on a sheet pan.

Are Onion Rings Gluten Free?

Most homemade and store-bought onion rings are not gluten-free! However, these onion rings are gluten-free. Just make sure to use gluten-free cornflakes when making this recipe.

Are Cornflakes Gluten Free?

Many cornflakes are not gluten-free because they contain malt flavoring, which has gluten. However, there are many brands that sell gluten-free cornflakes. To ensure these onion rings are gluten-free make sure to use gluten-free cornflakes. Some brands that make gluten-free cornflakes are Whole Foods 365 Organic, Barbara’s, and The Real Cereal Company.

What Onions To Use For Onion Rings?

Use a large sweet onion to make onion rings. Sweet onions have the best flavor for onion rings and have a more mild onion flavor. We like to use Vidalia or Maui onions.

Can I Make Onion Rings Ahead Of Time?

Don’t make these onion rings ahead of time. They are best enjoyed after baking them while they are warm. If you let them sit out they will become soggy and lose their crunch.

What Can I Use Instead Of Cornflakes?

We love the flavor and crunch the cornflakes add to these onion rings. However, you can also make this recipe with Panko or regular breadcrumbs.

More Recipes To Try Next!

If you try this recipe please be sure to leave us a comment and star rating ★★★★★ letting us know how it turns out for you. We hope you enjoy these gluten free onion rings!

GLUTEN FREE ONION RINGS

Recipe by Shawna
5.0 from 3 votes
Course: SidesCuisine: AmericanDifficulty: Easy
Servings

2

servings
Prep time

15

minutes
Cooking time

12

minutes
Calories

185

kcal

These crispy crunchy gluten free onion rings are made with sweet onions and coated in a flavorful cornflake batter. They are delicious and baked to perfection!

Cook Mode

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Ingredients

  • 1 large sweet onion

  • 2 CUPS gluten free cornflakes

  • 1/2 TSP salt divided, 1/4 TSP in the yogurt and 1/4 TSP in the cornflakes

  • 1/8 TSP pepper

  • 1/2 TSP onion powder

  • 1 TSP garlic powder

  • Optional: 1/8 TSP smoked paprika

  • 1/2 CUP 0-fat Greek yogurt

  • 1/4 CUP milk

  • 1 light spray of olive oil or avocado oil

Directions

  • Slice the sweet onion into rings. To do this, remove the skin and cut off one end of the onion Then, hold the other end and lay the onion on its side. Slice the onions into about 1/4-1/2 inch slices until you reach the other end. Then, separate the layers of onions so you have individual rings.
  • Add the cornflakes, salt, pepper, onion powder, garlic powder, and optional smoked paprika to a Ziploc bag. Then, seal the bag and thoroughly crush the cornflakes with a rolling pin or the back of a measuring cup. Crush them to a fine consistency.
  • Pour the crushed cornflake mixture into a shallow bowl.
  • In a separate large bowl, thoroughly mix the 0-fat Greek yogurt, milk, and salt.
  • Add the onion slices to the bowl with the wet mixture and thoroughly coat them.
  • Use one hand to coat the onion rings and one hand to place them in the cornflake mixture. Use your fingers to press the crushed cornflakes so they stick to the onion slices.
  • Add the onion rings to a sheet pan and lightly spray them with olive oil or avocado oil. Then, bake them at 400 degrees Fahrenheit for 12-14 minutes or until crispy and golden brown. Enjoy with your favorite condiments!

Equipment

Recipe Video

YouTube video

Notes

  • This recipe serves 2 and the WW points are per serving.
  • WW Points™: 4 points per serving
  • To see your WW Points™ in the WW app for this recipe click here! Or, please manually add the ingredients to the recipe builder.
  • Nutritional information is provided as a reference, using an online calculator. We recommend verifying the information independently. It could vary based on cooking methods and ingredients used.

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Nutrition Facts

2 servings per container


  • Amount Per ServingCalories185
  • % Daily Value *
  • Total Fat 0.7g 0%
    • Saturated Fat 0.4g 0%
  • Cholesterol 5mg 2%
  • Sodium 821mg 35%
  • Total Carbohydrate 36.3g 12%
    • Dietary Fiber 2.8g 8%
    • Sugars 10.4g
  • Protein 9.9g 18%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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