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Recipe: Vegan onion rings

| Healthy You | Eating Right | Recipes

Vegan onion ring recipe

Game day treat for everyone to enjoy.

Crispy, crunchy, sweet and delicious. What’s more to love in an appetizer or side dish? Make a batch or two for game day or your next game night.

Serves 4



  • 2/3 cup oats ground into flour
  • 2 tablespoons nutritional yeast, optional
  • ½ teaspoon smoked paprika
  • ½ teaspoon sea salt


  • ½ cup chickpea flour, or preferred flour
  • 2 tablespoons cornstarch
  • 1 teaspoon onion powder
  • ½ teaspoon smoked paprika
  • ½ teaspoon sea salt
  • 1/3 cup water or vegetable broth

Other ingredients

  • 2 medium onions
  • Cooking spray


Slice the onions into ½ inch wide rings and set aside. Preheat your oven to 400 and line a large baking sheet with parchment paper.

Grind oats (regular or gluten-free oats) in an electric coffee/spice grinder or in a blender or use oat flour. Add the flour to a medium bowl and stir in the other breading ingredients. Combine and set aside.

Whisk together the chickpea flour, cornstarch and spices in a medium bowl. Add water or vegetable broth and whisk to combine.

Place one onion ring into the batter using a fork or tongs and toss until thoroughly coated. Then dip the onion ring into the breading and toss until it’s coated with the breading.

Place the onion ring on the lined baking sheet. Repeat these steps with the remaining onion rings.

Lightly spray the onion rings with cooking spray. This step is optional but will help them get more brown and crispy.

Then bake for 12-15 minutes, flip once and bake an additional 5 minutes or until golden brown and crispy. Serve immediately with barbecue sauce or your favorite dip.

Nutrition Facts (per serving):
142 calories, 2g fat (1g saturated fat), 24g carbohydrates, 7g protein, 4g fiber, 2g total sugar

Adapted from: Ela Vegan
Reviewed by PeaceHealth dietitians and nutritionists.