These gluten free French Fried Onions are the perfect healthy snack or side for parties! Crispy, crunchy, and savory, no one will be able to tell they’re Whole30 and Paleo. These egg free onion rings are also AIP-compliant and can be made vegan.
Are These Gluten Free French Fried Onions Healthy?
These gluten free french fried onion rings are the perfect savory side or snack for your holiday or football season parties. While most onion rings are breaded with bread crumbs and deep fried in inflammatory oils, these onion rings are made with grain free breading and healthier, more heat-stable oil. The result is a crispy, crunchy treat without all the heaviness! Here are some of the healthy swaps in these gluten free onion rings:
Coconut milk is the dairy free replacement for cow’s milk in this recipe. Creamy and full of healthy fats, coconut milk is my favorite dairy alternative! The fat content in the coconut milk helps the breading stick better, so I can’t suggest an alternative dairy free milk. I use full fat canned coconut milk.
Cassava Flour & Arrowroot Starch
Cassava flour and arrowroot starch take the place of traditional breadcrumbs, which almost always contain gluten. When combined, gluten free cassava flour and arrowroot starch create a nut free, grain free breading that adds a perfect crispness to these onion rings.
Coconut Oil or Bacon Grease
No rancid canola oil here! Instead of using an inflammatory oil high in Omega-6 fatty acids, I opt for heat-stable coconut oil or bacon grease. Personally, I love the taste of bacon grease with these onion rings because it adds some savory oomph. You can choose coconut oil to keep these vegan, however.
How to Make Gluten Free French Fried Onion Rings
There’s no deep frying involved with these gluten free onion rings! Instead, these can be pan-fried in a skillet. I aimed to make these easy and fun to throw together. Get your little ones involved for a family activity!
- First, thinly slice your onion–the thinner the better, so they’re easily coated. I recommend either a white onion or yellow onion, though you can use a sweet onion if needed. Make sure each layer is separated.
- Now, begin heating your skillet and oil of choice over medium-high heat. While your oil heats, set up your station to coat your onions. Put your coconut milk in one bowl and your flour, starch, and spices in the other (making sure flour mixture is combined.)
- Dredge your onion slices in your coconut milk, then coat with your flour mixture before adding in a single layer to your heated skillet. Allow your onions to brown before flipping, then drain on paper towels to absorb excess oil. You’ll need to work in batches so as not to overcrowd your skillet, and you’ll probably need to add more oil between batches.
Serve as is, or alongside a dipping sauce. My Cilantro Avocado Mayo would add a cooling kick!
Can I Store these Gluten Free French Fried Onion Rings?
Since the best part of these onion rings is the crispiness, I don’t recommend storing them. They tend to lose crispness quickly. Eat them close to the time you make them! But if you do need to re-heat them, try placing under the broiler or in a toaster oven, watching carefully to make sure they don’t burn. You could also try re-frying them.
You’ll also love:
- Bacon Cheeseburger Casserole (AIP, Paleo, Whole30)
- Easy Instant Pot Mashed Potatoes (Paleo, Whole30)
- Paleo Green Bean Casserole (AIP, Paleo, Whole30)
These Gluten Free Onion Rings are the perfect healthy snack or side for parties! Crispy, crunchy, and savory, no one will be able to tell they’re Whole30 and Paleo. These egg free onion rings are also AIP-compliant and can be made vegan.
- 1 medium onion, thinly sliced with each layer separated
- ⅔ cup coconut milk
- ½ cup cassava flour
- ½ cup arrowroot starch
- 1 tsp salt
- 1 tsp onion powder
- 1/4 cup coconut oil or bacon grease for frying
- Heat a large skillet over med-high heat and add the oil.
- While oil is heating, set up your station for coating the onions. You’ll need 2 bowls, one filled with the coconut milk, and one with the flour, starch, salt, and onion powder. Stir to combine the flour mixture.
- Start by placing a few sliced onions in the first bowl with the dairy free milk. Make sure the onions are coated with milk before moving to the second bowl. Toss the onions in the flour mixture to fully coat.
- When the skillet is hot, add the onions in a single layer (working in batches). Adjust the heat if they started to brown too quickly.
- Once the first side is golden brown, use tongs to flip. When both sides are golden, transfer to a towel lined plate to drain and cool. Repeat for remaining onions.
While cooking your batches, you might need to add additional grease/oil to your skillet. Be sure to adjust the heat as needed so the pan stays hot, but you don’t burn your onions.
Try to make this as close to the time you’ll eat them as possible. They tend to lose crispness the longer they sit.
The thinner your onion are sliced, the easier they are to completely coat.
You can add the flour mixture to a ziplock bag along with onions and shake the bag to coat, however this will not coat your onions as evenly.
- Category: Whole30
- Method: Pan fry
Keywords: gluten free french fried onions