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Square overhead photo of a platter of Healthy Baked Onion Rings with a dipping sauce.

Healthy Onion Rings with Spicy Dipping Sauce

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, especially when paired with my spicy dipping sauce!
Course Appetizer
Cuisine American
Keyword football food
Prep Time 30 minutes
Cook Time 25 minutes
Total Time 55 minutes
Servings 8
Calories 269kcal
Author Wendy Polisi


Healthy Baked Onion Rings

  • ¾ cup quinoa flour toasted
  • ¾ cup arrowroot powder
  • 2 teaspoons smoked paprika
  • ¼ teaspoon cayenne pepper
  • 1 tablespoon sea salt
  • 1 ¾ cups buttermilk **see vegan option
  • 2 eggs or Flax Egg - 2 tablespoons ground flax seeds + 6 tablespoons warm water
  • 1 ½ cups cooked quinoa
  • 1 ½ cups quinoa flakes
  • Olive oil spray
  • 2 large sweet onions sliced

Spicy Dipping Sauce

  • ½ cup Greek Yogurt or Vegan Sour Cream
  • 1 tablespoon ketchup  gluten-free
  • 2 tablespoon tablespoons prepared horseradish to taste
  • 1 tablespoon finely minced chives
  • ½ teaspoon smoked paprika
  • ¼ teaspoon sea salt
  • ¼ teaspoon fresh ground black pepper
  • ¼ teaspoon cayenne pepper


For the Spicy Dipping Sauce:

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

For the Healthy Baked Onion Rings:

  • 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.


To make a dairy free buttermilk, Combine unsweetened milk of choice with 1 ½ tablespoons lemon juice. Allow to sit for 10 minutes and proceed with the recipe. 


Calories: 269kcal | Carbohydrates: 48g | Protein: 7g | Fat: 4g | Cholesterol: 48mg | Sodium: 960mg | Potassium: 191mg | Fiber: 4g | Sugar: 5g | Vitamin A: 335IU | Vitamin C: 4mg | Calcium: 41mg | Iron: 2.5mg