Healthy Onion Rings Recipe

Coconut flour healthy onion rings recipe

Often a healthy diet and fried foods seem incompatible, but this doesn’t have to be the case. When using quality ingredients and oils that are safe to use at high temperatures (like coconut oil or tallow), fried foods can be an acceptable part of a healthy diet.

This onion rings recipe is one of my favorites and it uses healthy sources of beneficial fats. I used to love fried foods and figured I would have to give them up forever when I realized just how bad vegetable oils are! This recipe uses healthy fats and coconut flour to make a healthy and delicious version of a typically unhealthy food.

Note: Those who avoid eggs can use almond milk, coconut milk, or melted butter in place of the eggs. It won’t stick quite as well, but it will be enough to hold the coconut flour and arrowroot powder on. Add more or less garlic, salt and pepper to taste.

5.0 from 1 reviews
Healthy Onion Rings Recipe
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Cook time
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Healthy homemade onion rings that are grain free!
Recipe type: Side
Cuisine: American
Serves: 2
  • 1 large onion
  • approximately ½ cup coconut flour
  • ¼ cup arrowroot powder
  • ½ teaspoon garlic powder
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • 2 eggs
  • tallow(my favorite), lard or coconut oil
  1. Heat fat (tallow, lard or coconut oil) over medium/high heat in a large, deep, skillet or deep fryer (preferable).
  2. Mix coconut flour, arrowroot and spices on a large plate
  3. Beat eggs in a bowl or put milk or melted butter in a bowl.
  4. Peel and thinly slice whole onion into rings
  5. Separate rings and dip into egg mixture (or substitute), then into coconut mixture.
  6. Drop into hot oil and cook about 3 minutes per side until golden brown and crispy.
  7. Remove, let cool and enjoy. I also like to salt the rings after cooking.

I serve these with my Homemade Mayo mixed with tons of fresh cilantro, but they are also great with homemade ketchup.

What is your favorite fried food? Ever made a healthy alternative? Tell me below!

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Reader Comments

  1. Made these for dinner tonight the family loved them, I used coconut oil, it heats so fast you have to be quick they burn easily.

  2. Otto’s Naturals cassava flour makes amazing onion rings too. I don’t have any affiliation with the company – I just find it much easier to work with than coconut flour and much more like the wheat flour batter we are used to.

  3. Is blanched, finely ground almond flour interchangeable with coconut here? I prefer a more neutral taste with my flour.

  4. I can’t have eggs so I tried using gelatin egg. I had to add about 2 more tablespoons of water to the “egg” than for a typical “egg”. These totally rock! So glad I found this recipe.

  5. I know someone already asked…..but can these be oven baked? If so, do you have any recommendations on how?

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