This is a side view of onion rings in a red basket with parchment paper. One onion rings is being dipped into a small bowl of ketchup. Recipe
GF Gluten-Free DF Dairy-Free V Vegan VG Vegetarian EF Egg-Free

Crispy Gluten Free Onion Rings

Crispy gluten free onion rings are the best appetizer! The breading is made with oat flour and simple to whip up for a quick snack!

Prep: 10 minCook: 15 minTotal: 25 min
Servings: serves 4


  • 1 onion
  • 1 cup oat milk (How to Make Oat Milk – or other favorite milk)
  • 1 cup gluten free oat flour (How to Make Oat Flour – cashew flour is also a great option)
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt, divided
  • sunflower oil for frying


  1. Slice your onion into 1/4″ rings and gently separate the layers from one another.
  2. Whisk together the milk, flour, garlic powder, paprika and 1/2 teaspoon salt in a shallow bowl.
  3. Allow to sit for a couple minutes. 
  4. Meanwhile, pour the oil into a pan until it’s about 1/4 – 1/2 inch deep. Turn the heat to medium-high heat until the oil is hot.
  5. Coat the onion rings in the breading mixture, flipping them to cover both sides.
  6. Place the onion rings into the hot oil and cook until golden brown, about 3 minutes, flipping halfway through.
  7. Use a fork to gently remove the onions and place onto a plate lined with a paper towel.
  8. I’m not sure if this is a “first pancake” kind of situation but for some reason my first batch is always the worst. So, I usually do one solo sacrifice onion ring for my first batch and then do 5 – 7 rings in the following batches. 
  9. Sprinkle with remaining salt as soon as it comes out of the oil and cooling on the plate. 
  10. Serve with ketchup or ranch and enjoy!

Nutrition Info:

  • Serving Size: 1/4 of the onions rings
  • Calories: 77
  • Sugar: 6.1g
  • Sodium: 609mg
  • Fat: 1.2g
  • Saturated Fat: 0.1g
  • Unsaturated Fat: 0g
  • Trans Fat: 0g
  • Carbohydrates: 14.6g
  • Fiber: 2.1g
  • Protein: 2.5g
  • Cholesterol: 0mg
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