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You are here: Home » Blog » Recipes » Side Dish Recipes » Healthy Onion Rings Recipe

Healthy Onion Rings Recipe

August 7, 2011 (Updated: October 7, 2019)   —  by Katie Wells

Coconut flour healthy onion rings recipe

Reading Time: 2 minThis post contains affiliate links. Click here to read my affiliate policy.

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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
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4.75 from 4 votes

Healthy Onion Rings Recipe

Healthy homemade onion rings that are grain free!
Course Side
Cuisine American
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2 servings
Calories 308kcal
Author Katie Wells
The ingredient links below are affiliate links. Click here to read my affiliate policy.

Ingredients

  • tallow lard, or coconut oil
  • ½ cup coconut flour
  • ¼ cup arrowroot or tapioca powder
  • ½ tsp  garlic powder
  • 1 tsp  salt
  • ½ tsp  pepper
  • 2 eggs melted butter, or coconut milk
  • 1 large onion

Instructions

  • Heat fat (tallow, lard, or coconut oil) over medium-high heat in a large, deep, skillet or deep fryer (preferable).
  • Mix coconut flour, arrowroot, and spices on a large plate.
  • Beat eggs in a bowl or put melted butter or milk in a bowl.
  • Peel and thinly slice whole onion into rings.
  • Separate rings and dip into egg mixture (or substitute), then into coconut mixture.
  • Drop into hot oil and cook about 3 minutes per side until golden brown and crispy.
  • Remove, let cool, and enjoy.
  • I also like to salt the rings after cooking.

Notes

The arrowroot powder is needed to help the coconut flour stick to the onion rings.

Nutrition

Serving: 1/2 onion | Calories: 308kcal | Carbohydrates: 35.3g | Protein: 10.6g | Fat: 14.5g | Saturated Fat: 10.1g | Cholesterol: 164mg | Sodium: 937mg | Fiber: 14.1g | Sugar: 3.7g

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

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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Category: Recipes, Side Dish Recipes, Snack Recipes

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About Katie Wells

Katie Wells, CTNC, MCHC, Founder and CEO of Wellness Mama, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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Reader Interactions

Discussion (22 Comments)

  1. Yvonne

    February 23, 2016 at 4:39 PM

    5 stars
    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.

    Reply
  2. Torrey

    January 15, 2016 at 8:59 AM

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

    Reply
    • Wellness Mama

      January 15, 2016 at 3:30 PM

      Yes, you could try that.

      Reply
  3. Sarah

    January 14, 2016 at 6:54 PM

    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.

    Reply
  4. ellen

    January 14, 2016 at 3:00 PM

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

    Reply
  5. Olivia

    November 24, 2015 at 7:16 PM

    Have you tried this with flax egg?

    Reply
  6. Adrian

    September 8, 2015 at 1:18 PM

    Can you bake these?

    Reply
  7. Dani Merritt

    August 27, 2011 at 1:34 AM

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

    Reply
  8. Quimby

    August 8, 2011 at 3:31 PM

    why arrowroot powder?

    Reply
    • Wellness Mama

      August 8, 2011 at 9:34 PM

      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.

      Reply
      • Sarah

        February 19, 2013 at 11:51 AM

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

        Reply
    • Shelly Tefertiller

      December 29, 2012 at 7:11 AM

      Could you use tapioca flour/powder instead?

      Reply
      • Wellness Mama

        December 30, 2012 at 5:37 PM

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

        Reply
  9. Kimmi

    August 8, 2011 at 12:42 AM

    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.

    Reply
  10. Emily

    August 7, 2011 at 3:09 PM

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

    Reply
    • theresa

      August 7, 2011 at 4:02 PM

      Crisco is bad news. it’s made entirely of vegetable oils (absolutely no good!) get rid of it!

      https://wellnessmama.com/2193/vegetable-oil/

      Reply
    • Wellness Mama

      August 8, 2011 at 9:31 PM

      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.

      Reply
      • Jill Pezzino

        January 23, 2016 at 11:36 AM

        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.

        Reply
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