Gluten Free Onion Rings

November 10, 2011

in Appetizers, Gluten Free, Healthy "MAKEOVERS", Kid Friendly, Recipes, Sides & Salads, Vegetarian

Not to toot my own horn, but I (and hubby too) think these onion rings are pretty darn amazing.  Forget fast food onion rings.  These babies are so much healthier (not fried) and are crazy addictive!  We even like them better than my other recipe ( Healthy Onion Rings ) which contain gluten.

Gluten Free Onion Rings
Prep time
Cook time
Total time
Delicious and easy gluten-free onion rings. They remind me of A&W Onion Rings.
Recipe type: Side
Cuisine: American
Yield: 3 servings
  • 1 large onion, cut into thick slices
  • ½ cup almond meal (just raw almonds ground up in a blender or food processor)
  • 1 tsp garlic powder (not garlic salt)
  • 2 tsp dried minced onion (could also use onion powder if you had to)
  • ¼ tsp sea salt
  • 1 tsp dried parsley
  • 2 Tbsp grated fresh Parmesan cheese (use the tiny holes on your grater. What you'd use for nutmeg/cinnamon sticks)
  • ½ cup liquid egg whites
  1. Preheat oven to 400 degrees F.
  2. In one shallow dish, pour in egg whites.
  3. In another dish, add all the dry ingredients.
  4. Place onion rings in egg white, then dip in dry mixture.
  5. Place on cookie sheet. Spray them with cooking spray then place in the oven.
  6. Bake for 10-12 minutes on each side.
  7. Should make approx. 1½ cookie sheets full of onion rings.
  8. Important Note: You will be left with approx ¼ cup of dry crumbs that will need to be discarded. This mixture gets wet from the egg whites, and won't stick to the onion. I've accounted for this in the nutritional information.
Calories: 124 Fat: 7 g Carbs: 8.8 g Sugar: 1.1 g Sodium: 307 mg Fiber: 2.5 g Protein: 9.2 g


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I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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Latest posts by Kristine (see all)

  • Jaime

    My BF is gluten free AND allergic to nuts… anything that could be used in place of almond meal? I’ve heard of replacing almond meal with ground flax seed.. anyone ever tried that with success?? Or other suggestions would be appreciated as well. 🙂 

    • Kristine Fretwell

      Hmm. Your next best bet would be gluten free crackers or cereal. I use Nature’s Path Mesa Corn cereal (gluten free) and crush it to crumbs to coat chicken strips and its good, so I would just sub out the almond meal for that. Would probably work great!

      • M Mikens

        Are you a Registered Dietician? You should not give people with allergies advice.

  • joi

    wished you could print this out with out wasting 5 pages of paper.

    • Todd_2813

      Copy and paste to something like MS Word – then you have control..Todd

  • Tim Dennis

    I made these tonight and they were fantastic.  I also skinned some chicken drumettes and prepared them the same way then covered them with buffalo sauce.  Awesome to have buffalo wings and onion rings and still eat healthy!  Thanks for the recipe.

  • Joy Vogel-Lahti

    Gluten Free Onion Rings!  I’m in!

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