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Paleo Onion Rings Recipe

Louise | May 22
Paleo Onion Rings Recipe #paleo

Paleo doesn’t have to be all kale and sadness. You should still enjoy what you eat, and this Paleo onion rings recipe is proof that it can be done!

How I Made This Paleo

From the time you wore them on your fingers as a kid to longingly staring at your buddy’s plate at the bar, onion rings are the ultimate fun food.

You shouldn’t have to miss out just because you want to live a healthier lifestyle. You do, however, have to make some adjustments.

It all begins with onions, and good news there — no changes necessary. Onions are a great nutritious food that’s a fine option on Paleo.

Next comes an egg, which helps all of that delicious coating to stick. Eggs also get a green light on Paleo, so we’re two for two so far!

That delightful coating on the outside of the ring is comprised largely of white all-purpose flour. That’s where we’ll start our substitutions.

A great alternative for white flour is coconut flour. It’s got a light, airy texture that stands in nicely for traditional flour.

Some people also add breadcrumbs to their base. Since that’s just more grain-based nonsense, I left it out of these Paleo rings. Instead, you can use crushed up pork rinds for flavor.

What Onions Should I Use?

Technically, you can use any onions that you can get your hands on. If it’s the “off-season” you may need to settle.

Otherwise, you may want to choose a particular type of onion based on your tastes.

Many people like sweet onions for frying. If this is you, Vidalia or Walla Walla are nice choices. They have the added benefit of thick layers, which makes for a perfect ring.

Yellow onions are another option. They’re a little sharp, but sweeten when cooked. They don’t have the thick layers that sweet onions do, but some people like thinner onion rings.

How Do I Know if a Food is Paleo?

It’s the million dollar question. When I first got into Paleo, I was looking things up all the time and wrestling with the pros and cons of a particular food.

That can get tricky, because if you realllllly want something you might find a way to justify it when you shouldn’t.

There’s something called the Paleo scale that you can use as a tool. Try it out, and see what you think!

Paleo Onion Rings Recipe #paleo

Paleo Onion Rings Recipe #paleo

Paleo Onion Rings Recipe

  • Author: Louise Hendon
  • Prep Time: 5 minutes
  • Cook Time: 6 minutes
  • Total Time: 11 minutes
  • Yield: 2 servings 1x
  • Category: Snack
  • Cuisine: American


These crispy onion rings can sit as a side dish, topping, snack, or appetizer.



  1. Process the pork rinds until they are crumbs and set in a bowl.
  2. Place the coconut flour in a second bowl and the beaten egg in a third.
  3. Heat enough oil in a pan to deep fry the onions. Working in batches, dip the onion rings in the coconut flour and dust off any excess. Then dip into the egg, allowing the excess drip off. Finally, press the onion rings into the pork crumbs until fully coated.
  4. Fry the rings in the hot oil for 4-5 minutes, using a slotted spoon to gently turn them in the oil. Remove and drain well.
  5. Season with salt and freshly ground black pepper and garnish with chopped parsley before serving.


All nutritional data are estimated and based on per serving amounts.


  • Calories: 223
  • Sugar: 3 g
  • Fat: 18 g
  • Carbohydrates: 6 g
  • Fiber: 2 g
  • Protein: 7 g