, ,

Healthy Onion Rings Recipe

Katie Wells Avatar

Reading Time: 2 minutes

This post contains affiliate links.

Read my affiliate policy.

Coconut flour healthy onion rings recipe
Wellness Mama » Blog » Recipes » Side Dish Recipes » 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

Healthy Onion Rings Recipe

Healthy homemade onion rings that are grain free!
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Calories 308kcal
Author Katie Wells


2 servings



  • 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.


Nutrition Facts
Healthy Onion Rings Recipe
Amount Per Serving (1 /2 onion)
Calories 308 Calories from Fat 131
% Daily Value*
Fat 14.5g22%
Saturated Fat 10.1g63%
Cholesterol 164mg55%
Sodium 937mg41%
Carbohydrates 35.3g12%
Fiber 14.1g59%
Sugar 3.7g4%
Protein 10.6g21%
* Percent Daily Values are based on a 2000 calorie diet.


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

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!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, 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.


25 responses to “Healthy Onion Rings Recipe”

  1. Allie Avatar

    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

  2. Julie Avatar

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

    1. Rhonda Avatar

      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.

  3. Yvonne Avatar

    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.

  4. Torrey Avatar

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

  5. Sarah Avatar

    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.

    1. Kristen Avatar

      Oooh !!! Similar to amounts in her recipe for coconut? We love using cassava when we can!

    1. Wellness Mama Avatar
      Wellness Mama

      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.

      1. Sarah Avatar

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

      1. Wellness Mama Avatar
        Wellness Mama

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

  6. Kimmi Avatar

    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.

    1. Wellness Mama Avatar
      Wellness Mama

      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.

      1. Jill Pezzino Avatar
        Jill Pezzino

        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.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating