Craving crispy onion rings but don’t have breadcrumbs or flour in the pantry? These oven baked onion rings use seasoned rolled oats to create a deliciously crunchy coating without deep frying.
You can use certified gluten-free oats for a gluten-free version.
They’re made with simple ingredients like almond milk and egg whites, so they’re a lighter alternative to traditional onion rings while still delivering plenty of flavor and satisfying crunch.
Whether you’re looking for a healthier side dish, need an easy recipe using pantry staples, or simply want to avoid frying, these baked onion rings are quick to prepare and pair perfectly with burgers, sandwiches, or your favorite dipping sauce.
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Why make baked onion rings without breadcrumbs or flour
Normal onion ring recipes use flour or breadcrumbs as an ingredient, which makes them a no-no on a gluten-free eating plan.
To tackle that problem, this recipe uses old-fashioned oats, which are ground into a flour-like texture. This gives the onion rings a crispy exterior. It also lets the flavor of the onion shine through without a heavy exterior.
I also wanted this recipe to be dairy-free, so I used egg whites and almond milk instead of normal dairy products to help the seasonings stick to the onion rings.
Note on rolled oats: All oats are naturally gluten-free, but many brans may have oats that come in contact with grains that do contain gluten, such as rye, barley and wheat. If you are following a gluten-free diet, be sure to use oats that are certified as “pure, uncontaminated”, or “certified gluten-free.”
Ingredients for oven baked onion rings
To make this baked onion rings recipe, you’ll need the following ingredients:
- 1 Vidalia onion, sliced
- ⅓ cup of rolled oats
- ¼ teaspoon of black pepper
- ¼ teaspoon of crushed red pepper
- ¼ teaspoon of garlic salt
- ¼ teaspoon of seasoned salt
- ⅓ cup unsweetened almond milk
- 2 egg whites
- Pam spray
You’ll also need a food processor.
How to make onion rings without flour
These oven baked onion rings are very easy to prepare.
Prep steps
- Preheat the oven to 450°F (230°C).
- Line a baking sheet with parchment paper or a silicone mat and set it aside.
Making the rolled oats coating mix
- Place the oats in a food processor and pulse for a few seconds until they are ground into a flour-like consistency.
- Combine the black pepper, red pepper, seasoned salt, and garlic salt in a small bowl.
- Add the spices to the ground oat mixture, then set it aside.
Preparing the onion rings
- Peel the onion and slice it into thickly sliced rings.
- Pull apart the slices s0 each ring is separated.
Dipping the onion rings
Set up a dipping station with the almond milk mixture and the oat flour mixture in separate bowls.
- Whisk together the almond milk with the egg whites in one bowl.
- Place the rolled oats and spices mixture in a second bowl.
- Place each onion ring into the almond milk solution for a few seconds and then roll it in the oat flour mixture.
- Place the coated onion rings on a baking sheet lined with a silicone mat or parchment paper.
Bake the oven rings
- Give the onion rings a quick spray of Pam cooking spray to help them brown.
- Cook for 20-25 minutes (watch to make sure it doesn’t get too browned.)
- Turn and spray halfway through cooking time again.
- Remove and cool on a wire rack.
The end result is a nice crunchy onion ring with a savory taste that comes from the seasoning mix. They make a great side dish or appetizer course for a party. Serve them with ketchup or your favorite gluten-free dipping sauce.
More gluten-free oven baked recipes to try
If you enjoy simple oven baked recipes, be sure to browse my collection of gluten-free recipes for more easy ideas.
- Lemon Garlic Shrimp Recipe – Easy oven baked shrimp
- Oven Baked Chicken Fajitas – With Whole30, Paleo & gluten-free adjustments
- Paprika Chicken Drumsticks – Easy oven-baked recipe – Paleo, gluten-free
Share this baked onion ring recipe on X
Have you enjoyed learning how to make these homemade onion rings? Let your friends and family know about them by sharing this recipe:
🔥 Crispy Oven Baked Onion Rings (No Breadcrumbs or Flour!) 🧅✨Made with rolled oats for a lighter, crunchy twist and no deep frying needed. 🙌 Perfect as a side, snack, or burger topper! #OnionRings #BakedNotFried #Recipe #EasyRecipes… Share on XPin these oven baked onion rings for later
Would you like a reminder of this recipe for healthier onion rings? Just pin this image to one of your cooking boards on Pinterest.
Admin note: This gluten-free baked onion ring recipe first appeared on the blog in August 2013. This post has been updated with new photos, a printable recipe card, and a slideshow video.
Oven Baked Onion Rings Without Breadcrumbs or Flour
These crispy oven baked onion rings are made with rolled oats instead of breadcrumbs or flour. Baked until golden, they're a simple, dairy-free alternative to traditional fried onion rings.
Ingredients
- 1 vidalia onion, sliced
- ⅓ cup of rolled oats
- ¼ teaspoon of black pepper
- ¼ teaspoon of crushed red pepper
- ¼ teaspoon of garlic salt
- ¼ teaspoon of seasoned salt
- ⅓ cup unsweetened almond milk
- 2 egg whites
- Pam spray
Instructions
- Preheat the oven to 450 degrees (230°C).
- Place the oats in a food processor and pulse until they are ground into a flour-like consistency.
- Combine the herbs and spices with the ground oat mixture, then set it aside.
- Whisk together the almond milk with the egg whites in a separate bowl.
- Peel the onion and slice it. Then separate it into rings.
- Place each onion ring into the almond milk solution for a few seconds and then roll it in the oat flour mixture.
- Place the coated onion rings on a baking sheet lined with a silicone mat or parchment paper.
- Give the onion rings a quick spray of Pam cooking spray to help them brown.
- Cook for 20-25 minutes (watch to make sure it doesn't get too browned.) Turn and spray halfway through cooking time again.
- Serve with your favorite dipping sauce.
Notes
Most oats are gluten free, but may be made in factories where cross contamination can occur. Check your label to make sure the oats you use are certified gluten free.
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Nutrition Information:
Yield:
2Serving Size:
1Amount Per Serving: Calories: 103Total Fat: 1gSaturated Fat: 0gUnsaturated Fat: 1gSodium: 164mgCarbohydrates: 18gFiber: 2gSugar: 9gProtein: 6g
Nutritional information is approximate due to natural variation in ingredients and the cook-at-home nature of our meals.