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.

Coconut flour healthy onion rings recipe

1 vote


Healthy Onion Rings Recipe




Yield 2

Healthy homemade onion rings that are grain free!


  • 1 large onion
  • approximately 1/2 cup coconut flour
  • 1/4 cup arrowroot powder
  • 1/2 teaspoon garlic powder
  • 1 teaspoon salt
  • 1/2 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.

Courses Side

Cuisine American

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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. Is Crisco lard? Or am I just reaching for something easy? 🙂

    • Crisco is shortening (I think… never used it) which is just a fully hydrogenated version of vegetable oils and really really bad for you! There might be a version that is Lard though also, not sure.

      • You hit the nail on the head. Hydrogenation is disaterous once inside cell walls, it protects fat cells from being penetrated and properly utilized. Say hello to fat dimples and poor health. Great observation. Cool recipe too.

  2. 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.

  3. why arrowroot powder?

    • it just really helps the coconut flour stick. I’ve made them without it, the oil just tends to get a lot of coconut flour in it and start smoking eventually.

      • Is there an alternative to arrowroot? I am on the GAPS diet, so I am not supposed to have arrowroot.

      • The arrowroot helps the batter stick and you can use tapioca instead…

  4. I am totally thinking fried green tomatoes here…. Oh, Yum…

  5. Can you bake these?

  6. Have you tried this with flax egg?

  7. If this works out, I’m putting you up for sainhood!

  8. 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.

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

  10. 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.

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

    • I would suggest freezing the onion slices before dipping them about 1-2 hours, then putting them in a 425 degree oven for about 10 -13 minutes. I have done this before – BUT you must make a batter to dip them into AND add melted butter oil in the batter so they will brown. Be sure and lightly grease the cookie sheet as well so they will not stick. At about 7 minutes you also have to flip them over, or they will burn on the bottom.