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These Healthy Vegan Onion Rings are Fat Free and an easy Side Dish! #plantbased #onionrings #vegan #healthy #oilfree #easyrecipe #fatfree

Healthy Vegan Onion Rings


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

Description

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


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.