Coconut flour healthy onion rings recipe
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4.41 from 5 votes

Healthy Onion Rings Recipe

Healthy homemade onion rings that are grain free!
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Side
Cuisine: American
Servings: 2 servings
Calories: 308kcal
Author: Katie Wells



  • 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.


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


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