Name: Onion Rings
Prep time: 20 min
Total time: 40 min
Ingredients: ½ cup whole wheat flour, oat flour, or rice flour; ¼ teaspoon sea salt; ¼ teaspoon garlic powder, plus more as needed; ¼ teaspoon onion powder; Freshly ground black pepper; 1 cup panko bread crumbs (gluten-free or regular); 1 large Vidalia or other sweet onion, sliced into ½-inch-thick rings (about 18); Ketchup, for serving (optional)

Prep-time: 20 minutes / Ready In: 40 minutes
Makes 18 onion rings
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Onion rings are, not surprisingly, at the top of my craving must-haves list! With salt, onion powder, and a bread crumb coating, they’re crunchy and delicious, and in no way need to be fried to be amazing. Sometimes I’ll make a meal of just onion rings—I’m not ashamed to admit it!

Recipe excerpted from Plantifully Lean: 125+ Simple and Satisfying Plant-Based Recipes for Health and Weight Loss

By Kiki Nelson, Apr 11, 2023

Ingredients

½ cup whole wheat flour, oat flour, or rice flour
¼ teaspoon sea salt
¼ teaspoon garlic powder, plus more as needed
¼ teaspoon onion powder
Freshly ground black pepper
1 cup panko bread crumbs (gluten-free or regular)
1 large Vidalia or other sweet onion, sliced into ½-inch-thick rings (about 18)
Ketchup, for serving (optional)

Instructions

Preheat the oven or an air fryer to 425°F. Line a baking sheet with parchment paper.
In a medium bowl, whisk together the flour, salt, garlic powder, onion powder, and a pinch of pepper. While whisking, slowly add ½ cup water and whisk until well combined. Place the bread crumbs in a shallow dish and set them next to the batter.
Working with one at a time, dip an onion ring into the batter to coat, allowing any excess to drip off, then dredge it in the panko. Place the battered onion ring on the prepared baking sheet and repeat to coat the remaining onion.
Bake for 15 to 20 minutes in the oven or 12 to 15 minutes in the air fryer, until golden and crispy. If you like, season the onion rings with more garlic salt, then enjoy with ketchup, if desired.

tags:

kid-friendly

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12 Comments

Comments (12)

(4.6 from 5 votes)

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Rene3 weeks ago

I made these tonight. They are just okay. They probably wouldn’t be worth eating If you didn’t put ketchup on it. A blooming onion they are not. I don’t think I would make them again. Really dry and not as good as you would think.

DAS1 month ago

I think GF breadcrumbs is a whole different ballgame as it absorbs so much water. Next time I will experiment with less breadcrumbs, because I’ve added close to 2 cups water. Think the brand matters here? Anyone else do GF? Could never get them to look like the photo above.

Kathy Papa2 months ago

Would like to try the recipe

Deb2 months ago

I used seasoned salt instead of sea salt. Tasted good too.

Leigh2 months ago

The amount of water is has not be updated in the recipe

Natalie1 month ago

In Step 2 it says to use 1/2 cup water.

Eric2 months ago

Why are we adding onion powder to an onion recipe? Insight recommended. Thanks.

natalia2 weeks ago

It adds more onion flavor silly… Many recipes call for onion powder in dishes that also have onions in them. Have you never heard of say, chocolate brownies with chocolate chunks?

Renee2 months ago

Can I use regular flour for the batter?

Marion2 months ago

when i make these i use gram ( chick pea, garbanzo) flour but i’ve never added onion powder….thanks Kiki for that tip! . The water needed depends on things like humidity etc but I add it slowly and keep mixing till I have a batter that looks just right to dip onion rings into. I also do this with sliced aubergine ( eggplant) and cook them together. it helps with crispness to turn aubergine halfway through.

Tess2 months ago

How much water?

Courtney Davison2 months ago

Hi Tess,

It should be ½ cup water. We left that out by mistake when adding the recipe to our website, but we’ve updated it now. Thank you for bringing this to our attention!

Warmly,

Courtney
Editor, Forks Over Knives

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about the author

Kiki Nelson

Kiki Nelson lost 70 pounds after adopting a plant-based diet and reduced her risk for Type 2 diabetes, heart disease, and stroke. Born in the Yucatán Peninsula, Kiki lives in Colorado with her family. You can find her at @PlantifulKiki on Instagram and YouTube.

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