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Healthy Onion Rings

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
Prep Time 30 minutes
Cook Time 25 minutes
Total Time 55 minutes
Servings 8
Calories 269kcal
Author Wendy Polisi


  • 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


  • 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 1/2 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