When I think about onion rings as a snack, the first thing that pops in my mind is “unhealthy”. Why? – Because usually onion rings are fried in oil. But not this time! As you already understood from the title, these healthy oven-baked vegan onion rings are not fried in oil. They are baked in the oven, in such a way completely excluding the usage of oil.
Of course, I don’t call my vegan onion rings healthy because they will improve your health. I do that because they are healthier in comparison to the deep-fried onion rings. Also the fact that they are vegan definitely makes them healthier than the traditional onion rings. So, if from time to time you have a desire for a fast food type of snack, now you know that you can make a healthier version of it. Let’s find out how!
How to make healthy oven-baked vegan onion rings
To make these healthy oven-baked vegan onion rings you’ll need five ingredients – onions, aquafaba, flour, breadcrumbs and spices. In case you don’t know what aquafaba is, it is the liquid from canned chickpeas. That’s right! – The same liquid that probably you always throw away, but that for vegans is a valuable food product. In general, aquafaba can be used not only in salty snacks, but also in desserts. But this time let’s concentrate on the onion rings. So, to make them, first you need to slice the onions and then separate the onion layers with your fingers. Then you must prepare three containers – one that contains flour, one that contains aquafaba and another one that contains breadcrumbs mixed with spices. The choice of spices is completely up to you! Use the ones that you like the best or simply stick to just salt and pepper.
When all the ingredients are prepared, start coating the onion rings! First, coat them with flour, then dip them in aquafaba and after that coat every onion ring with breadcrumbs. Place the prepared onion rings on a baking tray lined with parchment paper and bake them in the oven for about 15 minutes. Your healthy oven-baked vegan onion rings will be crispy, low-fat and very delicious! I advise you to eat them while they are still warm. But they taste good also cold.
In Specky’s opinion the only tasty thing this time was the parsley that I used as a decoration for the photoshoot. The same thing happened when I made beetroot and spinach hummus rolls. But don’t pay attention to him! He’s a bunny, so he obviously prefers different things than us, humans.
But now don’t wait any longer! Try these onion rings and discover by yourself that they are:
-
crispy
- easy to make
- vegan
- healthy
- oven-baked
- low-fat
- dairy-free
- egg-free
- flavorful
- and simply yummy!
Let me know, if you try this recipe! Leave a comment or even more – make Specky happy! Snap a picture of your masterpiece and post it on Instagram or Facebook by tagging @bunnymommycooks. And feel free to let your animal family members join in the picture!
| Prep Time | 20 min |
| Cook Time | 15 min |
| Servings |
onion rings* (check notes)
|
- 3 onions (each onion ~200 – 210 g)
- 150 ml of aquafaba (liquid from a can of canned chickpeas)
- 50 g of flour
- 150 g of breadcrumbs
- spices of your choice (I used a pinch of salt and pepper and 2 teaspoons of each – garlic powder, onion powder and turmeric powder)
Ingredients
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|
- heat the oven to 180°C/355°F;
- peel and cut the onions in ~1cm/0.4” thick slices, then with your fingers separate the onion layers to obtain rings – for crispier onion rings, separate each layer, but for a bit juicier onion rings, create every ring from two layers instead of one. The central part of each onion slice can either be used for this recipe to make tiny rings or saved for other recipes;
- prepare three containers that are big enough for the largest onion ring. In the first container put the flour. In the second container pour inside the aquafaba. And in the third container mix together the breadcrumbs with your chosen spices;
- line a baking tray with parchment paper and then line from left to right in the correct order all the necessary things to make the onion rings. First – the container with separated onion rings. Second – the container with flour. Third – the container with aquafaba. Fourth – the container with breadcrumbs and spices. Fifth – the baking tray with parchment paper;
- use one hand (or fork) as the dry one and the other hand (or another fork) as the wet one. With the dry hand/fork take the onion ring and put it in the container with flour, coat it from all sides and then shake a bit to let the excess flour fall off. Then transfer the onion ring to the second container with aquafaba. By now using your wet hand/fork, coat the onion ring from all sides with aquafaba, then keep it for a moment over the container to make the excess aquafaba drip off. Then transfer the onion ring to the third container. By using again your dry hand/fork, first try to sprinkle some breadcrumbs over the onion ring to avoid that you touch it while it’s still wet. Then, when it’s slightly coated, with your dry hand/fork move it around in the breadcrumbs to coat the onion ring completely. Then transfer it to the baking tray. Repeat the same with all the remaining onion rings;
- place the baking tray with the coated onion rings in the preheated oven and bake for 15 – 18 minutes. Preferably serve while still warm.
* the amount of onions rings depends on several factors: whether you choose to create rings with one or two layers; whether you choose to use also the central part of each onion slice or not; how many layers in total your onions have.
