Baked onion rings recipe

Baking makes these onion rings a healthier option, though technically you could fry them if you really wanted to

Oops, no image yet!

Allergy Information

Wheat-Free no
Gluten-Free no
Nut-Free no
Dairy-Free no
Sugar-Free no
Vegetarian no
Vegan no
  • Preparation time: 10 mins
  • Cook time: 30 mins
  • Total time: 40 mins

Traditionally onion rings were coated in a heavy layer of breadcrumbs or batter, then deep fried, and while they certainly tasted good, they don't do the waistline any favours.

These wheat & gluten free oven baked onion rings have a lighter coating, and being baked reduces the calories from fat, making you feel good about eating them.

Onions have many health benefits as they contain phenolics and flavonoids that are believed to have antioxidant properties, as well as potential anti-cancer, anti-inflammatory and cholesterol reducing properties. So getting a few more onions into our diet should be beneficial.

Ingredients (Measures: Metric | US)

Preheat oven: 180°C, 350°F, Gas 4

1 medium [1 medium] onion, thickly sliced and separated into rings (we used red onion for this version)
75g [½ cup] tapioca flour
12 tsp [12 tsp] smoked paprika
salt & ground black pepper to season
1 large [1 large] egg, beaten
50g [½ cup] parmesan, grated
2 tbsp [2 tbsp] tapioca flour


  1. Mix the tapioca flour, paprika and seasoning in a bowl.
  2. Mix the grated parmesan and 2 tbsp tapioca flour in a bag.
  3. Roll the onion rings in the flour mix, then dip into the egg.
  4. Drop the egg coated onion ring in the parmesan mix and shake the bag to cover the onion ring with the parmesan mix, then place on a lightly oiled baking sheet, or use baking parchment on the sheet.
  5. Repeat until all the onion rings are coated.
  6. Bake in the oven for approximately 30 minutes until crisp and lightly browned.

Serve as an accompaniment to a meal, or with dips for finger food.