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Guilt Free Onion Rings

Guilt Free Onion Rings

I know it doesn’t always feel easy to eat healthily and you sometimes miss your favorite junk food or treats, I get it. To this,  I say go ahead and have your treats, as long as you make them yourself at home! Why?  Because when you cook things at home you are in control of what goes in it, like these guilt free onion rings for example. Instead of using traditional all purpose flour I used gluten-free flour. I’m also using Jilz Crackers, which are also gluten free, instead of traditional breadcrumbs. Reducing your gluten intake may decrease bloating, inflammation, improve symptoms of irritable bowel syndrome, and can provide extra energy to the body. I also cut out the milk from most traditional onion ring recipes and added much more seasonings and spices to really punch up the flavor.  I knew they were going to be good but when I bit into these, I literally surprised myself with the taste!

I also baked these onion rings instead of putting them in a deep fryer, just another little twist to keep them as healthy as possible. Is this a recipe you would be making everyday? No, of course not, but it is fun to keep this in your back pocket for when you have a special occasion or are celebrating! Onions themselves are actually very good for your body with vitamin C, B6, iron, folate, and the manganese content in onions provides cold and flu relief with their anti-inflammatory properties. Some studies have even shown that eating onions may reduce the risk of stomach cancer, that’s enough reason right there for me to make these onion rings!

One quick tip before we get started; chill your onion in the freezer before cutting into it to help stop your eyes from watering! I can promise you though that these onion rings will only make you cry with joy at how good they are! 

Guilt Free Onion Rings
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins

If you're dipping your onion rings into ketchup, make sure you read the labels as most traditional ketchups on the supermarket shelf have lots of added sugar in them! These onion rings are so good though, you can eat them on their own. Tag Go2Kitchens with all your onion ring photos on social media! We'd love to say hi and see how delicious your onion rings turned out! 

Course: Snack
Cuisine: Vegetarian
Servings: 4
  • 2 onions, peeled
  • 3/4 cup all in one gluten free flour
  • 1 pasture raised egg
  • 1 cup Jilz crackers, crushed
  • 1 tsp dried basil
  • 1 1/2 tsp garlic salt or granulated garlic
  • 1 1/2 tsp onion powder
  • 1/2 tsp black pepper
  • coconut or avocado oil spray
  1. Preheat oven to 400°.  Line baking sheet with parchment paper. Set aside.

  2. Using 3 bowls, add to one all in one gluten-free flour, next one add egg and whisk, in the last one add Jilz crackers with herbs and spices.  

  3. Slice onions into rings and sperate into individual rings.

  4. Dip each ring into the flour, then egg, then breadcrumbs.  Place on lined baking sheet.

  5. After you have breaded all the onion ring, spray them with spray oil.  Place in oven and bake for 20 minutes.  They should be crispy and light brown.  

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