Healthy Vegan Onion Rings

Healthy Vegan Onion Rings

These 6-Ingredient Healthy Vegan Onion Rings are Crispy, Golden Brown, and Absolutely Delicious…but you don’t need ANY Oil to cook them!

  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 6 People 

Ingredients

  • 2–3 Yellow Onions (3 medium or 2 large)

FOR THE WET MIX:

  • 1/2 cup Flour of Choice (All Purpose, Spelt, GF, etc)
  • 2/3 cup Unsweetened Plant Milk
  • 1/2 tsp Paprika
  • 1/4 tsp Turmeric
  • 1/2 tsp Salt

FOR THE DRY MIX:

  • 1 cup Panko Bread Crumbs (make sure they are Vegan!)
  • 1/2 tsp Paprika
  • 1/4 tsp Turmeric
  • 1/4 tsp Salt

Instructions

  1. If you are using an Oven, preheat it to 450F.
  2. Slice the end off of each Onion, and then peel the outer skin off. Carefully cut each Onion into 1/2″ circular portions.
  3. Note the “layers” that comprise each Onion portion (like the pattern in a tree trunk). We will be using two Onion “Layers” for each Onion Ring. Using your fingers, carefully press the center portion of each Onion away from two of the Onion Layers, to form a hollow Ring. Repeat with each portion of the Onion until no more circles remain, and then continue with the rest of the Onion portions.
  4. Add all of the Wet Mix ingredients to a medium bowl, and stir well.
  5. Add all of the Dry Mix ingredients to a separate bowl, and mix well. Then, divide the Dry Mix evenly into two separate bowls. (The Dry Mix gets a little “sticky” with time, and this prevents the mixture from becoming unusable.)
  6. Using separate hands for the Wet and Dry mixes, dip each Onion Ring into the Wet Mix, then transfer to the Dry Mix and coat evenly with breadcrumbs. Place onto a greased or lined Baking Tray, or into the basket of your Air Fryer if you are using one. Repeat with the remaining Onion Rings.

AIR FRYER BAKING INSTRUCTIONS:

  1. Bake the Onion Rings at 400F for 8-10 minutes. You will have to cook the Onion Rings in a few batches, so the basket does not become overcrowded. Serve Warm.

OVEN INSTRUCTIONS:

  1. Bake the Onion Rings on a greased or lined Baking Tray (I used a silicone mat) at 450F for 30-35 minutes. If you are using parchment paper, I would suggest flipping the Onion Rings, but otherwise you should be ok. Serve Warm.

Notes

These Onion Rings will stay crispy for a few hours after you make them, but will not last overnight. As with most “fried” foods, they are best served warm.

For a less messy preparation, try to keep one hand dedicated to dipping the Onion Rings in the wet mix, and the other for the dry. You’ll be glad you did!

This recipe would also work well if you swapped the flour for Gluten Free flour and used GF breadcrumbs. You could also use these breadcrumbs made from Chickpeas to give the recipe a higher-protein content.

Additional Tips:

  1. Uniform Slicing: To ensure even cooking and consistent texture, aim for uniform thickness when slicing the onions into rings.
  2. Soak in Milk: For an extra tender and flavorful result, you can soak the sliced onions in plant milk for about 30 minutes before coating them in the wet mix. This can help to mellow out the sharpness of the onions and enhance their natural sweetness.
  3. Double Coating: For an even crispier coating, you can double coat the onion rings by dipping them back into the wet mix and then into the dry mix again before baking or frying.
  4. Seasoning Variations: Feel free to customize the seasoning in both the wet and dry mixes to suit your taste preferences. You can add spices like garlic powder, onion powder, cayenne pepper, or dried herbs for an extra flavor boost.
  5. Baking Tips: When baking the onion rings in the oven, make sure to spread them out in a single layer on the baking tray to allow for even air circulation and prevent overcrowding, which can result in uneven cooking.
  6. Air Fryer Tips: If using an air fryer, shake the basket halfway through the cooking time to ensure that the onion rings cook evenly on all sides. You may also need to cook them in batches to avoid overcrowding the air fryer basket.
  7. Serve with Dipping Sauce: Onion rings pair perfectly with a variety of dipping sauces such as vegan ranch, barbecue sauce, sriracha mayo, or sweet chili sauce. Get creative and experiment with different flavor combinations to find your favorite.
  8. Storage: While these onion rings are best enjoyed fresh and warm, you can store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat them in the oven or air fryer for a few minutes to restore their crispiness before serving.

By following these additional tips, you can elevate your vegan onion rings to the next level and create a delicious snack or side dish that everyone will love. Enjoy!