Crispy Baked Vidalia Onion Rings with Avocado Lime Dipping Sauce


These onion rings are crispy and spicy not fried and greasy.  Dip them in avocado lime dipping sauce made with cashews and they are out of this world!  A great healthy way to enjoy delicious onion rings and sauce without the guilt.

In Plant City Florida not far from where I live, there is a farm that grows amazing strawberries and between the rows of strawberries in their field they grow sweet strawberry onions.  These onions are grown from Vidalia onion seeds are so sweet that you can eat them like an apple.


You can also use this batter for baked zucchini chips……mmmmm!


1-2 large Vidalia onions
1/2 cup flour (I used 1/4 cup quinoa flour and 1/4 cup buckwheat flour.  You can also use whole wheat flour, rye flour or other flour….just not that processed white flour)
2 tablespoons corn starch
1 cup cold almond milk
1 teaspoon apple cider vinegar

2 cups whole wheat bread crumbs
1-2 teaspoons sea salt
4 teaspoons olive oil
1/2 teaspoon cayenne pepper*
1 teaspoon garlic powder

parchment paper


Preheat oven to 450 degrees.

Line cookie sheets with parchment paper.

Cut the onions into rings.

Mix the flour, corn starch, milk, and vinegar in a large bowl.  In a second large bowl mix the bread crumbs, salt, cayenne and garlic powder.  Add the olive oil to the bread crumb mixture and mix well.

Dip the onion rings one at a time in the milk mixture and then coat in the bread crumb mixture and place on the parchment lined tray.

Bake for 8 minutes. Flip and bake for 5-6 more minutes.

*Add less cayenne pepper if you want less heat.

Avocado Lime Dipping Sauce


1 large ripe avocado cut into chunks
1/3 cup raw cashews, soaked for at least 1 hour (soak them while you are preparing and making the onion rings)
2 tablespoons fresh lime juice
1/3-1/2 cup water
1/2 teaspoon sea salt
1/4 teaspoon agave
1/4 teaspoon cayenne pepper or hot sauce


In food processor or high-speed blender, puree all ingredients until smooth and creamy.  Start with half of the water and slowly incorporate more until the desired consistency.  You can add more or less hot sauce and lime juice to taste.

This sauce is very versatile and you can use leftovers as a spread for wraps and sandwiches or add some water to thin it to be a salad dressing.  You can use it for homemade chips or crackers or put a dollop in soup.  Top tacos and burritos or even pasta with it.  So many uses and it is sooooo yummy!



Choosing healthy living over dying 🙂


2 thoughts on “Crispy Baked Vidalia Onion Rings with Avocado Lime Dipping Sauce

  1. Hi These sound sooo good. I copied the recipe and then realized it asks for 2 C bread crumbs. I am not supposed to do gluten or yeast. I do not know what I can use as a substitute. Any suggestions would b greatly appreciated.

    Joy D Brown

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