Real Healthy Onion Rings

How to make healthy onion rings

You won’t believe these onion rings are gluten free and baked!

I’ll admit it.

My favorite cheat foods are battered and fried.

Onion rings, sweet potato fries, zucchini sticks and fish tacos….

As much as I love those cheat foods, those are a once-in-a-while treat.

Luckily it’s actually quite easy to make a healthy version of onion rings that tastes as good as the real thing!

And these ones won’t give you a tummy ache 🙂

recipe for low fat onion rings

No fryer needed, just a baking sheet

Real Healthy Onion Rings
A Recipe by Diana Keuilian
Prep time
Cook time
Total time
Serves 5


  1. Preheat oven to 400 degrees F. Lightly grease a baking sheet with coconut oil.
  2. In a shallow bowl combine the almond meal, salt and garlic powder. In another shallow bowl whisk the coconut milk and egg.
  3. Dip each onion ring in the milk mixture and then coat with the almond meal mixture. Place on prepared baking sheet.
  4. Bake for 20 minutes. Remove from oven, flip each onion ring, then return to oven for an additional 10 minutes.
  5. Remove from oven and serve immediately.

Calories: 105     Fat: 8 g     Carbohydrates: 5 g     Sodium: 48 mg     Fiber: 2 g     Protein: 4 g    

guilt free onion ring recipe


  • Cure Your Junk Food April 3, 2013 at 2:45 am

    […] When you have a fried onion ring craving…bake Real Healthy Onion Rings! […]

  • melody February 10, 2014 at 8:37 pm

    How do you keep your almond meal from turning to dough balls?

    • Diana February 10, 2014 at 8:39 pm

      Hi Melody, it’s ok if the mixture clumps up a little bit — as long as you’re able to get enough of it to stick to the onions. If some falls off, then once the onions are laid on the pan, press extra coating onto any blank spots. Enjoy!

  • Barb March 8, 2014 at 10:39 pm

    Could Coconut flour be substituted for almond meal for a person with almond allergy?

    • Diana March 8, 2014 at 11:10 pm

      Hi Barb, you sure could sub coconut flour for the almond meal, just use about 1/2 the amount. Enjoy!

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