A bowl of gluten free french fried onion rings on a white counter.

Gluten Free French Fried Onion Rings (AIP, Paleo, Whole30)

  • Author: Anne Marie Garland
  • Prep Time: 5 min
  • Cook Time: 15 min
  • Total Time: 20 min
  • Yield: 4 1x


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


  1. Heat a large skillet over med-high heat and add the oil. 
  2. 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.
  3. 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.
  4. 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.
  5. 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