White plate piled with crispy onion rings a bowl of creamy buffalo dip

Baked Cornmeal and Pepita Baked Onion Rings

Crispy, crunchy and full of flavor! These baked onion rings are a healthy oil-free version of an all-time favorite. Coating and onion become one melt in your mouth treat!
Course Side Dish
Cuisine American
Keyword healthy onion rings, vegan side dish
Prep Time 10 minutes
Cook Time 20 minutes
soaking time 4 minutes
Total Time 22 minutes
Servings 4 people
Calories 428 kcal
Author Sophia DeSantis


  • 1 large sweet onion
  • 4 cups almond milk
  • 2 tablespoons plus 2 teaspoons apple cider vinegar
  • 3/4 cup  almond meal
  • ½ cup cornmeal
  • ½ cup ground unsalted raw pepitas
  • 1 teaspoon  smoked paprika
  • 1 teaspoon  garlic powder
  • ½ teaspoon  dried oregano
  • ½ teaspoon  sea salt
  • dash of ground black pepper to taste
US Customary - Metric


  1. Mix almond milk and vinegar to create a vegan buttermilk in a long shallow dish (like a baking dish). 
  2. Set aside. Slice onions into about ½ inch thick circles. Place onions in the vegan buttermilk. Soak overnight for best results or at least 3-4 hours.
  3. Preheat oven to 450°F/230°C. Combine 1 cup of the buttermilk mixture with the almond meal to form a batter and mix well. Place into a bowl or shallow dish. Combine cornmeal, ground pepitas, and spices in a bowl or shallow dish and set aside.

  4. One by one, dip onion slices in batter mixture and coat well. Then coat with cornmeal/pepita mixture.
  5. Place on a parchment lined cookie sheet. Bake for 10-12 minutes, depending on thickness, then flip the onion rings and bake another 10-12minutes.
  6. Serve fresh and dip in Pistachio Buffalo Cream for an extra layer of goodness!

Recipe Notes

Nutrition Facts
Baked Cornmeal and Pepita Baked Onion Rings
Amount Per Serving
Calories 428 Calories from Fat 270
% Daily Value*
Total Fat 30g 46%
Saturated Fat 2g 10%
Sodium 329mg 14%
Potassium 211mg 6%
Total Carbohydrates 30g 10%
Dietary Fiber 9g 36%
Sugars 3g
Protein 15g 30%
Vitamin A 12.1%
Vitamin C 2.5%
Calcium 41.6%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.