Healthy Vegan Onion Rings

Ottawa Athletic Club Recipe of the Week

January 24th, 2018

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

See below for the full recipe.
You can also pick up a hard copy from our Welcome Desk.

Prep Time: 10 minutes  Cook Time: 30 minutes  Total time: 40 minutes


For the Wet mix:

  • 2 – 3 yellow onions (3 medium or 2 large)
  • 1/2 cup flour
  • 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
  • 1/2 tsp paprika
  • 1/4 tsp turmeric
  • 1/4 tsp salt


  1. Preheat oven to 450 F, slice the end off of each Onion, and then peel the outer skin off. Carefully cut each Onion into 1/2″ circular portions.
  2. 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.
  3. Add all of the Wet Mix ingredients to a medium bowl, and stir well.
  4. 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.)
  5. 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.
  6. Bake the Onion Rings on a greased or lined Baking Tray (I used a silicone mat) at 450°F 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.

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