Here’s a really unique and healthy way to enjoy a delicious American classic. Crispy, crunchy onion rings without the dense breading or unhealthy fats from frying. These onion rings are oven baked with home-ground quinoa flour and chia seeds, creating a nutrient packed crust that is as satisfying as the original. Pair with a zesty sauce of horseradish, paprika, garlic, and chives for a nourishing snack.
Quinoa Onion Rings
These onion rings are oven baked with home-ground quinoa flour and chia seeds, creating a nutrient packed crust that is as satisfying as the original. Pair with a zesty sauce of horseradish, paprika, garlic, and chives for a nourishing snack.
Makes: 40 onion rings + 3/4 cup sauce
Ingredients
Quinoa Chia Onion Rings
- 1 large onion sweet onions like Vidalia work well
- 2-3 tbsp gluten-free flour
- Chosen Foods 100% Pure Avocado Oil Spray
- Sea salt for garnish
Dry mix:
- 2 cups quinoa
- ¼ cup chia seeds
Wet mix:
- 2 small eggs
- 2 tbsp filtered water
- 1/4 cup gluten-free flour of choice**
- 1 tbsp smoked paprika
- 2 tsp ground mustard
- 2 tsp garlic powder
- 2 tsp sea salt
- 1 tsp ground pepper
Zesty Sauce
- ½ cup Chosen Foods Classic Avocado Oil Mayo
- 1 tbsp pure tomato paste
- 1 tbsp fresh grated horseradish (can add more or less to taste)
- ½ medium lemon, juiced
- 1 garlic clove, minced
- 2 tbsp fresh chives, chopped
- ½ tsp smoked paprika
- ½ tsp sea salt
- ¼ tsp ground pepper
Instructions
Quinoa Onion Rings
-
Preheat oven to 350°F. Spread quinoa out on a dry sheet pan. Cook for 10-12 minutes, or until slightly browned. Set aside to cool. Once cooled, grind into a coarse flour using a spice grinder, blender, or food processor. Increase the oven temperature to 400°F.
-
Pour the ground quinoa into a wide, shallow dish. Add the chia seeds and stir well.
-
In a separate wide, shallow dish, add all the wet mix ingredients. Whisk together well until the flour is fully incorporated.
-
Peel and slice the onion into 1” thick slices. Separate the rings of onion and place them all in a large bowl. Add the 2-3 flour and toss well until all the rings are coated.
-
Have ready 2 large lined sheet pans. In an assembly line style, dip the flour-coated onion rings first into the wet mix and coat well. Move quickly to the dry mix and coat all surfaces evenly. Move the ring to the lined sheet pan. Continue with the rest of the rings. Spray the rings liberally with Chosen Foods 100% Pure Avocado Oil Spray. Cook the pans together for 30-40 minutes, removing them halfway through the cooking time to flip the rings and spray with avocado oil a second time. The rings will be done when they’ve turned a slight golden brown color.
-
Move the cooked onion rings to a cooling rack and sprinkle lightly with sea salt. Serve immediately with the Zesty Sauce (recipe below).
Zesty Sauce
-
Mix all ingredients together well until no lumps are apparent. Serve with onion rings and keep leftovers in the fridge for up to a week.
Recipe Notes
This recipe will work well with many different gluten-free flours but they may all perform differently. For best results, add your gluten-free flour in 1 tablespoon at a time until mixture thickens to a very thin pancake batter type consistency.