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Sweet and Spicy Onion Rings

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~ raw, vegan, gluten-free, nut-free ~

The first onion ring recipe that I created was the “Spicy Onion Rings”. They were a huge hit but I ran into a tiny snag for those who are allergic to nuts. So for those of you out there that are either allergic to nuts or just want to cut back on the use of them… I created this recipe for you!

An important tip when making these onion rings is to have your dredging stations all set up and ready to go.  I used the same concept as though I were going to make the cooked version of onion rings… Not that I ever made those. haha

Dredging Station #1

Station one consists of just one ingredient, and that is a fine “flour.” This step is needed because it “dries” the onion so that it will hold onto the remaining ingredients. If you don’t have mesquite flour, you could use coconut flour, garlic or onion powder, or any other type of really fine powder that you might have in your pantry.  The main thing to keep an eye out for is that it is a very fine powder.

Dredging Station #2

The second station is liquid.  I choose one that was really sticky so the ingredients would adhere to the onion ring really well.  I have used almond milk and coconut milk in the past but using a sweetener seems to add a great flavor. You could any of those items and end up with a successful onion ring.

Dredging Station #3

The third station is the real coating. It is loaded with flavor.  The ground flax is important because it starts to thicken up which helps the batter stick to the onion.  Once the spices are combined with the flax, dip a wet finger in it and taste test it.  Maybe you like it spicier and wish to add more cumin or chili powder.

I have been making this recipe for 6 years and I have come to learn that I like to double dip the onion rings to give them a thicker coating.  I also discovered that I  enjoy using smaller onions over large ones.  This produces a more manageable onion ring and also a thicker one.  To create even slices, use a mandolin.  Cut the bottom of the onion flat (not the root end), peel the outer paper layer off and slice to a 1/4″ thick.

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! I hope you enjoy this recipe. Please comment below and have a blessed day, amie sue


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


Dredging Station #1:

  1. 1/2 cup of mesquite flour
  2. Place flour in a bowl that is large enough for you to dip your onion ring into and get a good coating.
    • Not much of the flour will stick to the onion itself but it will help give the onion a nice dry surface for the other ingredients to adhere to.
    • Tap any of the excess flour off before moving to the next step.
  3. If you don’t have mesquite flour, you could use coconut flour, garlic or onion powder or any other type of really fine powder that you might have in your pantry.  The main thing to keep an eye out for is that it is a very fine powder.
  1. 1/4 cup maple syrup ( you may need more, add it as needed )
  2. Place maple syrup in a bowl that is large enough for you to dip your onion ring into and get a good coating.

Dredging Station #2:

  1. 1/2 cup of sweetener
  2. After dipping your onion ring in the flour, dip it into the sweetener.
  3. Use a chopstick to remove it and transfer it to the next dredging station.  I have tested using forks and my fingers but they tend to get a build-up of ingredients on them.

Dredging Station #3:

  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 into a powder. Place in a bowl.  Now mix in the remaining ingredients, making sure that the spices get mixed in really well.
  3. After dipping the onion ring into the sweetener, place it into the flax mixture and coat it really well.
    • I used a chopstick 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 chopstick 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:

18 thoughts on “Sweet and Spicy Onion Rings

  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.

      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

  7. amie-sue says:

    this is a test comment for my dear friend Afsaneh :)

  8. amie-sue says:

    testing the comments for my friend Afsaneh :)

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