Oil-Free Vegan Onion Rings

oil-free onion rings Mar 04, 2024
Oil-Free Vegan Onion Rings

Oil-Free Vegan Onion Rings
Serves: 4 • Total Time: 30 minutes • FODMAP rating: high

These crunchy baked onion rings are low in fat, golden brown, and absolutely delicious! Make them in the air fryer or oven. Onions contain flavonoids that are anti-inflammatory and when consumed regularly can help protect against chronic diseases like cancer and diabetes.

2 large sweet onions, thick slices
2 cups oat flour + ½ cup flour, separated
2 teaspoons garlic salt
1 teaspoon onion powder
¼ teaspoon pepper
2 cups water
6 cups panko bread crumbs

Preheat the oven to 400°F or air fryer to 390°F. Prepare a lined baking sheet, if using the oven and set aside.
Slice onions into thick rings.
Prepare 3 bowls; 1 bowl with ½ cup of flour, 1 bowl with batter (2 cups flour, garlic salt, onion powder, pepper, and water), and 1 bowl with panko crumbs.
One at a time, coat each onion ring with flour, then dip into batter, and finish with coating in panko crumbs.
Place on a baking sheet or an air fryer and bake for 12-20 minutes or until crispy.


*Don’t forget to preload on vegetables before you eat!
*Gluten-Free: Use gluten-free labeled panko bread crumbs
*FODMAP Swaps: Start with one onion and increase as tolerated; Can also replace onions with slices of eggplant, zucchini, carrot sticks, etc.

Click here to learn more about our plant-based membership, courses and coaching programs.

Learn More

Stay connected with news and updates!

Join our mailing list to receive the latest plant-based tips, tricks, and recipes.
Don't worry, your information will not be shared.

We hate SPAM. We will never sell your information, for any reason.