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.
Healthy Onion Rings Recipe
Ingredients
- tallow (or lard or coconut oil for frying)
- ½ cup coconut flour
- ¼ cup arrowroot powder (or tapioca powder)
- ½ tsp garlic powder
- 1 tsp salt
- ½ tsp pepper
- 2 eggs (or 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
Nutrition
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!
5 Fresh Spring Salad Recipes
Could you freeze this after cooking?
I haven’t tried…
These look fantastic! I do have one question. If using lard, how much solid lard would you add to the pan for frying? Thank you
How about air frying?
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.