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Nut-less Spicy Onion Rings (raw, vegan, gluten-free, nut-free)

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This is a continuation of creations from the “Spicy Onion Ring” entry. I wanted to make a version that was nut free, for my loving brother-in-law. :) And for those of you out there that are either allergic to nuts or just want to cut back on the use of them.  So here we go….

You will want to create a dredging station on your counter.  I used the same concept as though I were going to make the cooked version of onion rings.  Please read through this recipe before you start.  I tried to type out all the steps and ingredients in a format that would be easy, so please don’t let the length of this entry scare you. :)  I promise it is very easy!


Combined ingredients needed for recipe:
(I will break them up below for the dredging station)

  • 1 cup golden flax, ground
  • 2 Tbsp chili powder
  • 1 tsp ground cumin
  • 1/2 tsp cayenne pepper
  • 1/2 tsp Himalayan pink salt
  • 2 large onions (sliced, rings separated and set aside)
  • 1/4 cup raw agave or maple syrup (you may need more but start with 1/4 cup)


Dredging Station #1:

  1. 1/4 cup Agave ( you may need more, add it as needed )
  2. Place Agave in a bowl that is large enough for you to dip your onion ring into and get a good coating.

Dredging Station #2:

  1. In a bowl, combine the ground flax, chili powder, cumin, cayenne pepper, and salt.
  2. Using your magic bullet or coffee grinder, grind your flax seeds to a powder. Place in a bowl.  Now mix in the remaining ingredients, making sure that the spices get mixed in real well.
  3. After dipping the onion ring into the Agave, place it into the flax mixture and coat it really well.  I used a chop stick to lift the onion ring up and out of the batter, tapping it gently on the side of the bowl to release any extra batter.  I started off with a fork and even just tried my fingers but the batter seemed to stick more to me or the fork than it did to the onion so the chop stick worked beautifully.
  4. Place the coated onion ring on the teflex sheet on your dehydrator tray.
  5. Dehydrate at 145 degrees (F) for 1 hour, then reduce to 115 degrees (F) for about 16 hours or until dry. They won’t be crispy solid, onion rings aren’t.
  6. Storage: Place the onion rings, gently, in a container that will seal well.  To be honest I am not sure how long they will last…they seem to be disappearing quickly here!

Culinary Explanations:

  • Why do I start the dehydrator at 145 degrees (F).  Click (here) to learn the reason behind this.
  • When working with fresh ingredients it is important to taste test as you build a recipe.  Learn why (here).
  • Don’t own a dehydrator? Learn how to use your oven (here). I do however truly believe that it is a worthwhile investment. Click (here) to learn what I use.

16 thoughts on “Nut-less Spicy Onion Rings (raw, vegan, gluten-free, nut-free)

  1. Sarah says:

    Hi, do you know the calorie information on the onion rings and cauliflower popcorn? Thanks

    • amie-sue says:


      I don’t count calories therefore I don’t have that data for my recipes. There are plenty of on-line sites were you can plug in the exact products that you use and it will give that information. amie sue

  2. Brenda says:

    Hi, what can I use in place of the Agave? It is so high in sugar that my thyroid screams at me if I eat it.

    Love your recipes…Thanks…Brenda

    • amie-sue says:

      Hello Brenda,

      Have you ever tried raw Coconut Syrup – that would work and is a great alternative to agave. There are many different sweeteners, however it depends on if you want it to be completely raw. You could try maple syrup, brown rice syrup (neither are raw). But those are all some options for you. What symptoms do you experience with agave? I have hypothyroidism and I don’t notice anything but that doesn’t mean a thing, we all respond to things differently. Just curious. I hope this help, amie sue

    • Anne says:

      What about yacon syrup? It’s a vey low glycemic raw sweetener from the yacon root, native to Peru. Cafe Gratitude’s book, “Sweet Gratitude”, has more info on page 220.

      • amie-sue says:

        You could give it a try Anne. It has a stronger flavor than agave and is thicker but I don’t see why you couldn’t use it. :) amie sue

  3. Amyah says:

    Do we absolutely need the sweet in this recipe? Can I replace it by something else? I “hate” sweet stuff but I love onion rings… What to do????

    • amie-sue says:

      Hi Amyah,

      Well lets see here. Not only is the agave used for the over flavor (which isn’t that sweet in the recipe) it is being used for its consistency. It is thick and sticky which makes it a perfect ingredient for holding onto the “bread” coating. I am going to share my thought process here so you understand the ingredients. So what will replace liquid that is thick and sticky….

      Chia gel? I don’t think it would stick well to the onion enough to hold the “breading” on. It’s more slimy than sticky.
      Flax gel? Same issue as chia
      Water? not sticky enough to hold a decent about of batter to it.
      Nut milk? Same as water

      Aaah, how about making a nut milk but add less water to it, making it a thicker cream? It won’t have the same texture but that just might work. I would give that a try. I hope this helps, keep me posted! amie sue

  4. Diana says:

    If I don’t have a dehydrator, how long would you bake them in the oven? And at what temperature? :)

    • amie-sue says:

      Hi Diana,

      I haven’t tried it myself but the best advice I know to give is to put the oven on the lowest setting and keep the door ajar. Then just check them every 5-10 mins. till done. Good luck! amie sue

  5. Alex says:

    Hallo Amie Sue,

    let me thank you for the fabulous recipe, my other half, Tom keeps asking me to do it again and again and again,….! Zhis time i will make them extra spicy, ha, ha, see how he handles that! ;-)

    Looking forward to your new inventions!

    • amie-sue says:

      lol Alex…. things are about to get hot and spicy over there?! hehe So happy that you two are enjoying the onion rings… I need to make these again. :) Have a great weekend, amie sue

  6. Gayle says:

    These sound delightful. Am going to be making them today or tomorrow. My daughter loves onion rings and I am happy to find a healthy alternative to the deep fried ones!.

    • amie-sue says:

      Oh I hope she enjoys them Gayle. Please let me know, I always love hearing. Have a wonderful day, amie sue

      • Gayle says:

        Had to let you know. The onion rings are wonderful. we did the nutless spicy ones.
        I admit I was concerned that they may taste too “flaxy” but not so. Thanks for another winner!

        • amie-sue says:

          Thank you for trusting the recipe and trying it Gayle. :) I appreciate that you stopped and shared this with me. Have a glorious weekend! amie sue

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