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Baked Onion Rings Recipe

Contributors: Esther Ellis, MS, RDN, LDN

Published: January 24, 2014

Baked Onion Rings
Rebecca Clyde MS, RDN, CD

Mmm-mmm, good! These onion rings are baked and gluten-free!


1 large onion
Gluten-free cooking spray or 2 teaspoons olive oil
1 cup gluten-free brown rice cracker crumbs
½ teaspoon paprika
¼ teaspoon salt
¼ teaspoon black pepper
1 egg
1 egg white


Before you begin: Wash your hands.

  1. Peel and cut the onion into ¼-inch slices and separate them into rings. Soak the rings in a large bowl of cold water for about 15 minutes.
  2. Preheat the oven to 400°F (204°C). Spray a large baking sheet with cooking spray (or coat it with olive oil).
  3. Mix the cracker crumbs, paprika, salt and pepper in a shallow dish.
  4. Crack the eggs and beat the egg and one egg white together in a separate dish.
  5. Drain the onions and pat them dry with a paper towel. Dip the onion rings, a few at a time, into the egg, then into the crumbs. Place the onion rings on the prepared baking sheet.
  6. Bake for 10 to 15 minutes, until crisp and brown.
  7. Onion rings are delicious served with ketchup, or with a simple dipping sauce made from ½ cup mayonnaise, 2 tablespoons gluten-free chili sauce and 1 tablespoon pickle relish.

Nutrition Information 

Serving size: 5 to 6 rings
Serves 4

Calories: 143; Total Fat: 2.9g; Cholesterol: 52.8mg; Sodium: 363mg; Total Carbohydrate: 23.8g; Dietary Fiber: 2.4g; Protein: 5.5g; Calcium: 40.5g.  

Recipe from: Easy Gluten-Free; © 2010 Academy of Nutrition and Dietetics, John Wiley & Sons, Inc.

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