Baked Onions Rings Recipe

You will love these Healthy Flourless Onion Rings, especially when you crave something crispy, savoury, and satisfying without undoing your healthy eating goals.

These Onion Rings are made without deep-frying and are free from all-purpose flour. The baked onion rings are the ultimate solution for an easy snack or a healthy side dish. They are crunchy on the outside, tender inside, and so simple to make that you'll wonder why you ever bothered with the fried version.

Jump to:

• Why Bake Onion Rings?
• Baked Onion Rings vs. Fried Onion Rings: Which is healthier?
• Ingredients You Will Need for some crispy, no-flour Onion Rings
• How to Bake Onion Rings?
• Substitutions
• Variations for Baked Onion Rings
• ProTips for the Crispiest Baked Onion Rings
• FAQ for Healthy Baked Onion Rings
• Baked Onions Rings Recipe

Suppose you are going for a healthy but fun vibe spread for game day, family dinner, or just treating yourself to something special. These oven-baked beauties fit right in, minus the extra oil and guilt. Ready to see how to whip up the healthiest onion rings you have ever tasted? Let's get baking (or even air-frying)!

While you are in the mood for healthy munchies, I have a few more cosy favourites you might want to try. The Oven-roasted Honey Chilli Almonds are a constant hit at our place—sweet, spicy, and crunchy in the best way. If you have carrots in your fridge (who doesn't?), turn them into something magical with my perfectly delicious Oven-roasted Carrots—they caramelise beautifully. You can also sneak in veggies in these  Healthy Cauliflower Tater Tots.

For something cheesy (and kid-approved), try my Air-fried Cheesy Semolina Pops — no one ever believes they are not deep-fried! If you're leaning desi, my Sprouts Bhelpuri and Healthy Sprouts Cutlets are always on repeat — quick, crunchy, and surprisingly filling. And if you love meal-prep, don't miss the Quinoa and Soya Kheema Cutlets or the Vegan Hara Bhara Millet Kebabs — packed with protein and perfect for lunchboxes.

Oh, and talking about snacks that hit the spot — my Masala Murmura, Poha Chivda, and Jhaal Muri are just the kind of fuss-free, light-yet-flavorful nibbles you will want to make on repeat. Add some Baked Mushrooms with Coriander-Garlic Chutney on the side, and it is a party platter without any guilt.

And hey, what is a good onion ring (or any snack) without a great chutney? I rotate between my Coconut-Coriander Chutney, Ridge gourd Chutney, and earthy Ivy gourd Chutney. Still, the Kathiyawadi Garlic Chutney is an absolute must if you love a bit of heat.

They are so good that even the fried-food lovers in your home will sneak extra pieces!

Oh, and if you make them? Please tag me on Instagram, Twitter, or Facebook — I love seeing your creations! 🥰

Why Bake Onion Rings?

Besides the "skinny jeans" reason (lol), here is why baked onion rings are a huge win:

• Minimal oil — just a spoonful to grease the foil.
• No messy, scary vats of hot oil.
• No wastage — no wondering what to do with leftover oil.
• And honestly? They come out so crunchy that you won't even miss the fryer.

Also, a quick shoutout to Sujata from Batter Up with Sujata, who inspires me to bake healthy! Her Oats Whole-Wheat Bournvita Cake is a permanent bookmark in my kitchen.

Sujata also hosted today's challenge in the Foodie Monday Bloghop, where the theme was baking without all-purpose flour. Perfect timing, right? (#275 HealthyBakes 🎉)

Baked Onion Rings vs. Fried Onion Rings: Which is healthier?

I am not saying you can never eat fried onion rings. Fried food is an occasional treat!

But baking onion rings is:

• Still crispy and satisfying
• Lighter on the stomach
• Lower in fat

Win-win-win.

Ingredients You Will Need for some crispy, no-flour Onion Rings

Here is your list for quantities. Please check the recipe card

• Onions, large ones, cut into thick rings.
• Egg whites are beaten until frothy.
• Semolina or rava, also called Bombay Rava
• Table Salt
• Mixed herbs
• Red chilli powder
• Oil to grease the foil

How to Bake Onion Rings?

• Slice the onions into thick slices and separate the rings.

• Steam the onion rings, then blanch them by dipping them in cold water.

• Drain and wrap the rings in a tea towel for a few minutes to dry them.
• Preheat the oven to 200° C/ 400° F. Line a baking tray with parchment paper or foil.
• Mix the rawa/ semolina, the mixed herbs, salt, and chilli powder in a bowl. Mix well and set aside.

• In another wide bowl, beat 2 eggs and set aside.

• Dip the sliced onion in the beaten egg, flip it with a fork, and then transfer it to the rava mixture.
• Toss and coat the entire onion slice with rawa. ( Pro tip: Flip the slices using a fork.)
• Arrange the onion rings without crowding.
• Spray or lightly brush the top of the rings with oil.
• Bake for 15–18 minutes, flipping halfway until crispy and golden.

Substitutions

• Replace Egg Whites with cornstarch, salt, black pepper, paprika (optional, for smoky flavour), and milk of choice (plant-based or regular).
  • If you want to avoid using egg whites.
  • Set up the dipping stations with one bowl of milk.
  • Mix cornstarch, salt, pepper, and paprika in another bowl.
  • Dip each onion ring in milk, then toss it well in the cornstarch mix.
  • Dip each onion ring in milk, then toss it well in the cornstarch mix.
  • Shake off excess. Then bake in a preheated oven to 400°F (200°C).

Variations for Baked Onion Rings

You can try

• Cornmeal Onion Rings: Add more texture!
• Cheesy Baked Onion Rings: Add parmesan to the cornstarch mix.
• Vegan Baked Onion Rings: Use plant-based milk and skip any cheese.

ProTips for the Crispiest Baked Onion Rings

• Generous coating: Make sure each onion ring is well-coated.
• Space out: Don't overcrowd the tray.
• Use cornmeal: A small amount of fine cornmeal mixed with cornstarch adds even more crunch.
• Air fry for extra crispness: Try air frying at 400°F for about 8–10 minutes.

FAQ for Healthy Baked Onion Rings

I have never eaten onion rings, so I don't know what to compare them to, but I thought they were a cross between Kappa and Kanda Bhajiya - only healthier. They need a little more chilli to suit my Indian taste buds. 

Planning a Party? Here's a Fun Menu Idea!

If you're planning a get-together or just want a cosy weekend feast, here is a spread that pairs beautifully with these baked onion rings

• Drink: Refresh with a tangy Orange Mist Mocktail.
• Starter: Serve crisp, fresh Cucumber Rollups.
• Salad: Add colour with a vibrant Horiatiki Salad (Rustic Greek Salad).
• Main Course: Dig into comforting Lauki ke Kofte (Vegetarian Meatballs with Bottle Gourd) paired with soft roti.
• Rice: Savour a bowl of fragrant Vegetarian Tehri (Awadhi Vegetable Pulao).
• Accompaniments: Don't forget chilled curd, a dollop of Mango Pickle, and some Indianised Kimchi.
• Dessert: End on a sweet note with rich Khubani ka Meetha — and, of course, a scoop (or two!) of ice cream!

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