Quinoa Crusted Onion Rings with Spicy Dipping Sauce

These oven baked quinoa crusted onion rings are out of this world! The best way to get your snack on without blowing your diet.

Gluten Free with a Vegan Option

I don’t know about you, but I love fried food. What’s not to love?
Oh, yeah, fat. I’m not a huge fan of that or how frying makes my house smell.
I can’t say that I never eat fried food, but it is the exception not the rule. (When I do fry I am pretty picky about which oils I will use. Coconut oil is my favorite and I stay away from GMO oils like vegetable or non-organic canola oil.)

The good news is that though you can’t replicate frying 100%, you can get pretty close with oven “frying”.

So for our Super Bowl celebration we will be enjoying these beauties. Crispy, crunchy, quinoa crusted baked onion rings. Football food, made healthier.

5 from 1 vote

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Quinoa Crusted Onion Rings

These oven baked quinoa crusted onion rings are out of this world! The best way to get your snack on without blowing your diet.  Gluten Free with a Vegan Option

Course Appetizer

Cuisine American

Prep Time 30 minutes

Cook Time 25 minutes

Total Time 55 minutes

Servings 8

Calories 269 kcal

Author Wendy Polisi

Ingredients

• 3/4 cup quinoa flour toasted
• 3/4 cup arrowroot powder
• 2 teaspoons smoked paprika
• 1/4 teaspoon cayenne pepper
• 1 tablespoon sea salt
• 1 3/4 cups buttermilk **see vegan option
• 2 eggs or Flax Egg - 2 tablespoons ground flax seeds + 6 tablespoons warm water
• 1 1/2 cups cooked quinoa
• 1 1/2 cups quinoa flakes
• Olive oil spray
• 2 large sweet onions sliced

Instructions

1. Preheat oven to 420 degrees. Line two baking sheets with parchment paper.
2. In a shallow dish combine quinoa flour, arrowroot powder, paprika, cayenne and salt. Whisk together buttermilk and eggs in a separate shallow dish.
3. Place quinoa and quinoa flakes in a blender and pulse until crumbly. Place in a shallow dish.
4. Dredge onion rings into the flour mixture, then dip into the buttermilk mixture. Drain excess batter and dredge into the quinoa mixture.
5. Arrange on the prepared baking sheets in a single layer. Spray WELL with olive oil. Cook until golden brown, about 20 to 25 minutes, flipping the onion rings over about half way through and re-spraying. Serve with dipping sauce.

Recipe Notes

To make a dairy free buttermilk, Combine unsweetened milk of choice with 1 1/2 tablespoons lemon juice. Allow to sit for 10 minutes and proceed with the recipe. Servings 8, Calories 269, Fat 4.2g, Carbohydrates 46.6g, Protein 8.8g, Cholesterol 43mg, Sodium 777mg, Fiber 3.9g, Sugars 5.8g, WW Pts 7

Nutrition Facts

Quinoa Crusted Onion Rings

Amount Per Serving

Calories 269 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Saturated Fat 0g 0%

Cholesterol 48mg 16%

Sodium 960mg 40%

Potassium 191mg 5%

Total Carbohydrates 48g 16%

Dietary Fiber 4g 16%

Sugars 5g

Protein 7g 14%

Vitamin A 6.7%

Vitamin C 4.8%

Calcium 4.1%

Iron 14.1%

* Percent Daily Values are based on a 2000 calorie diet.

5 from 1 vote

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Spicy Dipping Sauce

This Spicy Dipping Sauce is a delicious addition to these onion rings!

Course Appetizer

Cuisine American

Prep Time 5 minutes

Total Time 5 minutes

Servings 8

Calories 12 kcal

Author Wendy Polisi

Ingredients

• 1/2 cup Greek Yogurt or Vegan Sour Cream
• 1 tablespoon ketchup Gluten Free
• 2 tablespoons prepared horseradish to taste
• 1 tablespoon finely minced chives
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon sea salt
• 1/4 teaspoon fresh ground black pepper
• 1/4 teaspoon cayenne pepper

Instructions

1. Combine all ingredients in a small bowl. Refrigerate until serving.

Nutrition Facts

Spicy Dipping Sauce

Amount Per Serving

Calories 12

% Daily Value*

Total Fat 0g 0%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 110mg 5%

Potassium 32mg 1%

Total Carbohydrates 1g 0%

Dietary Fiber 0g 0%

Sugars 1g

Protein 1g 2%

Vitamin A 2.3%

Vitamin C 1.4%

Calcium 1.6%

Iron 0.1%

* Percent Daily Values are based on a 2000 calorie diet.