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Oven Baked Onion Rings – Gluten-free and Dairy Free

It’s time to toss the deep fryer. These oven baked onion rings have all the flavor of the deep fried version of this recipe, but are much more healthy since they are oven baked.

One of my favorite restaurant side dishes in baked onion rings.  I love the crispiness of the outside and the hot and delicious onion flavor inside the coating.

But the original version is full of fat and calories. 

I wanted something that had a crispy texture, so instead of deep frying, I chose to bake these.  The taste comes from the nice mixture of coating seasonings.

crispy onion rings in a row.

My garden is overflowing with onions right now and I’m trying different ways to use the harvest. Today, it will be gluten free and dairy free onion rings.

Healthier oven baked onion rings

Another problem with normal onion ring recipes is that they use flour or bread crumbs as an ingredient, which makes them a no-no on a gluten-free diet.

I tackled that problem by using old fashioned rolled oats that I ground into a flour-like texture.

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.

Rolled oats in bowls and on wooden spoon with blocks reading gluten free

This can happen during storage or in transportation.

If you are following a gluten-free diet and wish to make this recipe, be sure to use oats that are certified as “pure, uncontaminated”, or “certified gluten-free.” Check nutrition labels before using.

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.  

Making the onion rings without flour

Make the oat mixture first. It takes just a few quick pulses in a food processor to give you a flour-like consistency.

Rolled oats and a food processsor.

The oats are combined with black pepper, red pepper, garlic salt and seasoned salt to give the onion rings a great taste.

Peel and slice your onions. Thick slices are my favorite way to do it but you can slice them thinly if you prefer.

Sliced onions on a cutting board with a knife.

Set up a dipping station with the almond milk mixture and the oat flour mixture.

Dip the rings in the liquid and leave for a few seconds so they will hold the coatings well, and then dip into the oat flour.

Place on a baking sheet lined with parchment paper or a silicone mat.

Cook for 20-25 minutes, watching to make sur they don’t get too browned. I find they crisp up more if they are spray with Pam before cooking and then turned and sprayed again after 12 minutes.

Baked onion rings cooling on a 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.

Onion rings and ketchup.

What do you use for coatings when you bake a previously fried recipe?  Please leave your comments below.

Pin 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.

Onion rings with words, crispy, no flour or breadcrumbs, dairy free and Oven Baked Onion Rings title.

Yield: 2 servings

Healthy Oven Baked Onion Rings

baked onion rings in a plile.

These oven baked onion rings have a crispy outside and loads. They are more more healthy than the deep fried version of the recipe.

They are made with oats instead of flour for an added healthy touch. They are gluten free and dairy free and easy to make.

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes


  • 1 vidalia onion, sliced
  • 1/3 cup of rolled oats
  • 1/4 teaspoon of black pepper
  • 1/4 teaspoon of crushed red pepper
  • 1/4 teaspoon of garlic salt
  • 1/4 teaspoon of seasoned salt
  • 1/3 cup unsweetened almond milk
  • 2 egg whites
  • Pam spray


  1. Preheat the oven to 450 degrees.
  2. Meanwhile, place the oats in a food processor and pulse to grind it into a flour like consistency.
  3. Combine the herbs and spices with the ground oat mixture and set aside.
  4. Whisk together the almond milk with the egg whites in a separate bowl.
  5. Peel the onion and slice it . Then separate it into rings.
  6. Place each onion ring into the almond milk solution for a few seconds and then roll in the oat flour mixture.
  7. Place on a baking sheet lined with a silicone mat or parchment paper.
  8. Give the onion rings a quick spray of Pam cooking spray to help them brown.
  9. Cook for 20-25 minutes (watch to make sure it doesn't get too browned.) Turn and spray again half way through cooking time.
  10. Serve with your favorite dipping sauce.


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.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 128Total Fat: 2gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 457mgCarbohydrates: 23gFiber: 3gSugar: 9gProtein: 7g

Nutritional information is approximate due to natural variation in ingredients and the cook-at-home nature of our meals.

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