These Healthy Onion Rings are light and crunchy and so delicious! They are the perfect way to get your snack on without blowing your diet.
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.
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.
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Healthy Onion Rings
Healthy Onion Rings
Prep Time
30 mins
Cook Time
25 mins
Total Time
55 mins
These Healthy Onion Rings are light and crunchy and so delicious! They are the perfect way to get your snack on without blowing your diet.
Course: Appetizer
Cuisine: American
Servings: 8
Calories: 269 kcal
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
- Preheat oven to 420 degrees. Line two baking sheets with parchment paper.
- In a shallow dish combine quinoa flour, arrowroot powder, paprika, cayenne and salt. Whisk together buttermilk and eggs in a separate shallow dish.
- Place quinoa and quinoa flakes in a blender and pulse until crumbly. Place in a shallow dish.
- Dredge onion rings into the flour mixture, then dip into the buttermilk mixture. Drain excess batter and dredge into the quinoa mixture.
- 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.
Nutrition Facts
Healthy Onion Rings
Amount Per Serving
Calories 269 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
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.
If You Like These Healthy Onion Rings You May Also Like:
Spicy Dipping Sauce
Prep Time
5 mins
Total Time
5 mins
This Spicy Dipping Sauce is a delicious addition to these onion rings!
Course: Appetizer
Cuisine: American
Servings: 8
Calories: 12 kcal
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
- Combine all ingredients in a small bowl. Refrigerate until serving.
Nutrition Facts
Spicy Dipping Sauce
Amount Per Serving
Calories 12
% Daily Value*
Sodium 110mg 5%
Potassium 32mg 1%
Total Carbohydrates 1g 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.
These were so good! Thank you.
I cannot get quinoa flakes in the country where I live. What can be used as a gluten free substitute? Thanks.