Baked Onion Rings

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These baked onion rings aren't fried yet they're SO CRISPY! We use potato chips to create the crunch on this addictive appetizer! Gluten-free, dairy-free and vegan. 

A bowl of baked onion rings on a wood table.

Happy Celiac Awareness Day! As most of you know, I was diagnosed with celiac disease about 2 years ago and since then have been promoting the gluten-free diet and celiac disease through my food blog! Here are some fun facts about celiac disease from The University of Chicago Celiac Disease Center: 

  • It is estimated that about 1 in every 133 Americans has celiac disease.
  • About 83% of those people are either undiagnosed or misdiagnosed.
  • Of those who have been diagnosed, the average time before those individuals who were diagnosed is 4 years.
  • There is no pill or cure for celiac disease. The only treatment is a 100% gluten-free diet.

As long as I can remember, I always had issues with my stomach. I rarely felt well and often went to the doctor seeking answers. With no answers in sight, I would get frustrated, deal with the nausea and pain and stop searching for what was wrong with me until I would get really sick again and start all over. The cycle seemed endless. In 2013, I was finally given my answer: celiac disease. I cried long and hard for a good day and then embraced my new diet. Flash forward two years later and while my intestines are still healing, I am feeling much better than I was back then. I truly believe a gluten-free diet can help those with celiac disease to reduce their inflammation and heal their intestines. But eating gluten-free does not mean taste free!

A bowl of baked onion rings on a wood table.

A gluten-free diet can be full of flavor, deliciousness and every so often, a little indulgence! So when it came time for this year’s Celiac Awareness Day, I thought what better way to celebrate than with something a little indulgent that I haven’t eaten since before my diagnosis. Something normally doused in gluten. Something normally fried. Yup! I’m talking onion rings! These babies are coated in gluten-free flours, spices, and sparkling water and then smothered in crushed potato chips. They are probably not the healthiest of snacks, but every once in awhile we need to splurge right?

I used Lays potato chips as they are gluten-free but you can use any potato chip you like! These onion rings were everything I hoped for in a baked onion ring – they were sweet and a little spicy, perfectly baked, and oh so crunchy! I didn’t even need to dip these in anything, they were that good!  These are the perfect snack to have for a lazy day on the couch watching football or for a party appetizer sure to impress your friends! And remember, gluten-free doesn’t mean taste-free!

A hand holding a baked onion ring over a bowl of onion rings.

Baked Onion Rings

These baked onion rings aren't fried yet they're SO CRISPY! We use potato chips to create the crunch on this addictive appetizer! Gluten-free, dairy-free and vegan. 
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Course: Appetizer, Snack
Cuisine: American
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 8 servings
Calories: 302kcal
Author: Megan


  • 1 large sweet onion (cut into rings)
  • 1/2 cup gluten-free all purpose flour
  • 1/4 cup potato starch
  • 1/4 cup cornstarch
  • 1/2 tsp cayenne pepper
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • 1 - 1 1/2 cup sparkling water (cold)
  • 4 cups crushed gluten-free potato chips


  • Preheat oven to 350F. Line two baking sheets with parchment paper and spray with cooking spray.
  • In a large bowl, mix together flour, potato starch, cornstarch, cayenne pepper, garlic powder, salt and pepper and whisk until combined. Slowly drizzle in sparkling water while whisking until you reach a thick but pourable consistency (Somewhere around 1 1/4 cup worked for me). If the batter is too thick it will be hard to get the chips to stick.
  • Place the potato chips in a separate bowl. You will not want to put all of the chips in there at once since the batter will sometimes get the chips too wet that they will not stick. So it is best to add chips to this bowl a little at each time.
  • Now take an onion ring, cover it in the batter and then place it in the bowl with the potato chips. With a clean hand, pour some chips from the bowl over the onion to help cover it. You do not want sticky or wet hands at all because it will make the potato chips too wet to use. Place the ring on the baking sheet and repeat with remaining onions.
  • Bake at 350F for 20 minutes, flipping half way through. Eat immediately.
  • Serves 3-4 people as a snack


Calories: 302kcal | Carbohydrates: 38g | Protein: 4g | Fat: 15g | Saturated Fat: 1g | Sodium: 283mg | Potassium: 797mg | Fiber: 3g | Sugar: 2g | Vitamin A: 45IU | Vitamin C: 10.1mg | Calcium: 27mg | Iron: 1.1mg
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  1. Woah okay I am a HUGE fan of onion rings! They are like one of my tip top all time favorite snacks! I have to admit I am not a, exclusively gluten free person HOWEVER these Onion rings look PERFECT! I would love to try this recipe – bookmarking!

  2. Oh man, I love onion rings and these look ridiculous! haha I just emailed this to my mom so we can make these at our next family dinner 🙂

  3. One of my closest friends brother has battled Celiac Disease for years and it left him unable to work. I wish he had earlier access to all the new research available today! The onion rings look good! 🙂

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