Go Back

Guilt Free Onion Rings

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
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
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.