Crispy onions are a popular topping for salads, burgers, and other dishes. But for people with celiac disease or gluten sensitivity, determining if crispy onions are safe to eat can be tricky. This article will examine if crispy onions contain gluten and provide recommendations for gluten-free crispy onion options.
What are crispy onions?
Crispy onions, also sometimes called fried onions, are very thinly sliced onions that have been coated in a batter or breading and then deep fried. This process makes the onions crunchy and golden brown. Some common types of crispy onions include:
- French’s French Fried Onions – These are a very popular brand of crispy onions that can be found in the refrigerated section of most grocery stores. French’s crispy onions consist of very thinly shaved yellow onions that have been dipped in a wheat-based batter before frying.
- Funyuns – This popular snack food consists of crisp, ring-shaped onions flavored with a blend of salts and spices. The onions are made crispy through a special process and the rings are coated with a wheat-based seasoning.
- Dehydrated crispy onions – Some brands offer crispy onions that have been dehydrated rather than fried. These are often used as a salad topping or garnish. Dehydrated crispy onions may contain wheat-based ingredients.
- Homemade crispy onions – It’s possible to make crispy onions at home by very thinly slicing onions, dredging them in a flour mixture, and frying them in oil until crispy and golden brown. The type of flour or batter used impacts whether homemade crispy onions contain gluten.
Do standard crispy onions contain gluten?
Many popular supermarket brands of crispy onions contain gluten. Here is the gluten status for some common crispy onion products:
| Crispy Onion Product | Contains Gluten? |
|---|---|
| French’s French Fried Onions | Yes |
| Funyuns Onion Rings | Yes |
| Durkee Dehydrated Onions | Yes |
| Frito Lay Crispy Fried Onions | Yes |
| 365 Whole Foods Dehydrated Onions | Yes |
The main source of gluten in most crispy onion products is wheat flour. The batter or breading used to coat the onions before frying usually contains wheat flour along with other ingredients like salt, spices, baking powder, and occasionally milk or egg.
Some specific brands of crispy onions may contain other possible sources of gluten like barley malt or brewer’s yeast extract. But wheat flour is typically the primary ingredient responsible for gluten content in crispy onions.
Why choose gluten-free crispy onions?
For people who need to follow a gluten-free diet for medical reasons, consuming gluten can cause a range of symptoms and adverse health effects:
- Digestive issues like bloating, abdominal pain, diarrhea
- Fatigue, headaches, “brain fog”, anxiety
- Skin rashes or flare up of associated autoimmune disorders
- Potential nutritional deficiencies if gluten inflammation damages the intestines
- Increased risk for long-term conditions like osteoporosis, infertility, or certain cancers
Eating gluten-free is especially critical for those with celiac disease, as any gluten exposure can trigger an autoimmune reaction and damage to the small intestine.
Following a strictly gluten-free diet is the only treatment for celiac disease currently. Even tiny amounts of cross-contamination can cause issues.
So enjoying gluten-free crispy onions instead of standard wheat-based varieties can allow those requiring a gluten-free diet to still enjoy the flavor and crunch of this popular topping.
Are dehydrated crispy onions gluten-free?
Some brands of dehydrated crispy onions are certified gluten-free and safe to consume for those avoiding gluten. However, many dehydrated crispy onion products do contain gluten, so it’s important to read labels carefully.
Here are some gluten-free brands of dehydrated crispy onions:
- No Name Dehydrated Chopped Onions (Certified gluten-free)
- Sensible Portions Garden Veggie Straws Onion Petals (Gluten-free per company)
- Simply Balanced Organic Dehydrated Onion (Lab-tested gluten-free)
Look for an explicit “gluten-free” label or certification when choosing dehydrated crispy onions to ensure they do not contain any gluten sources. Contact the manufacturer directly if uncertain.
Many mainstream brands like Durkee, Frito Lay, and 365 Whole Foods contain gluten in their dehydrated crispy onion products.
How to make gluten-free crispy onions from scratch
Making crispy onions at home allows you to control the ingredients and avoid gluten. Here is a simple recipe and instructions for gluten-free homemade crispy onions:
Ingredients
- 1 large yellow onion
- 1 cup glutten-free all-purpose flour blend
- 2 teaspoons garlic powder
- 1 teaspoon salt
- 1 cup soda water
- Oil for frying (vegetable, canola, etc)
Instructions
- Slice the onion very thinly into rings using a mandoline slicer or very sharp knife.
- In a bowl, mix together the flour, garlic powder and salt.
- Place the soda water in a separate bowl. Dip the onion slices in the soda water, then dredge them in the flour mixture until fully coated.
- In a heavy bottomed pot or dutch oven, heat 2-3 inches of oil to 375°F.
- Fry onion slices in batches for 45-60 seconds until crispy and golden brown. Drain on a paper towel lined plate.
- Serve crispy onions as desired, or let cool completely and store in an airtight container for up to 5 days.
The keys for gluten-free homemade crispy onions are using a gluten-free flour blend and cornstarch/soda water batter instead of wheat flour. Rice flour, chickpea flour, tapioca flour or cornstarch can all be used.
Frying in pure vegetable oil instead of reusing batter also prevents any cross-contamination.
Are Funyuns gluten-free?
Funyuns are an iconic onion flavored snack ring made by the Frito Lay company. But despite their popularity, standard Funyuns are not gluten-free.
Funyuns contain wheat-based ingredients that make them unsafe for people with celiac disease or gluten intolerance.
According to Frito Lay, the seasoning used on Funyuns contains wheat flour as well as other flavorings like salt, sugar, monosodium glutamate (MSG), and spices.
So for a celiac-safe alternative to Funyuns, look for certified gluten-free onion ring snacks from brands like:
- Snyder’s of Hanover Gluten-Free Hot & Spicy Onion Rings
- Kettle Brand Veggie Rings Sweet Onion
- Mission Foods Organic Yellow Corn Tortilla Rounds
There are also some gluten-free Funyun copycat recipes available online made with corn tortillas or rice flour for those craving the Funyuns flavor. But standard Funyuns themselves contain gluten and are not gluten-free safe.
Are French’s French Fried Onions gluten-free?
French’s French Fried Onions are arguably the most popular brand of crispy fried onions sold in supermarkets. But unfortunately, French’s fried onions are not gluten-free.
According to the company, French’s French Fried Onions contain wheat flour as well as corn flour in the coating mix.
So French’s fried onions pose a high risk of gluten exposure and should be avoided by anyone following a gluten-free diet, especially those with celiac disease.
A few potential substitutes for French’s onions that are gluten-free include:
- Crispy Onions by Oregon Potato Company
- Pride of Szeged Onion Crunch Crispy Onions
- Crispy Coating Gluten-Free Onions by McKenzie’s
- Homemade fried onions with gluten-free flour
Double check that any replacement brand is certified gluten-free before purchasing. And as always, be very cautious of cross-contamination when using shared oil fryers.
Are fried onions at restaurants gluten-free?
Ordering dishes topped with crispy onions at restaurants or fast food chains can be tricky for gluten-free diners.
Fried onions served at most restaurants are likely coated in wheat flour-based batter, and cross-contact with gluten ingredients can easily occur during frying.
Some tips for ordering fried onions out safely:
- Ask your server directly about the ingredients and preparation process for fried onions
- Stick to restaurants that offer dedicated gluten-free menus and preparation areas
- Avoid fast food crispy onions, as the batter ingredients are rarely disclosed
- Opt for naturally gluten-free menu items topped with fresh raw onion instead of fried
With vigilance about cross-contamination and some extra questions, it may be possible to enjoy restaurant fried onions safely. But in general, those very sensitive to gluten will have the most peace of mind preparing crispy onions at home.
Conclusion
Many popular crispy onion products contain gluten due to wheat flour often being a main ingredient in the coating batter or seasoning mix. Reading labels carefully and looking for certified gluten-free labels or brands is key for the gluten-free diet. Preparing crispy onions at home from scratch using corn starch and gluten-free flours along with fresh oil for frying is the safest option for severely gluten-sensitive individuals. While it takes a little extra effort, there are ways to still enjoy the signature crunch and flavor of crispy onions while avoiding gluten exposure.