Crispy AIP Herby Onion Rings

A tasty recipe for onion rings - paleo, autoimmune protocol compliant and gluten and grain free. 

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We love onion rings. 

My husband always orders a batch at the chip shop when we go. And it occurred to me that we needed a healthier version that I could make at home, whenever we liked, that we all could eat.  

And after I'd mastered my battered fish recipe I reckoned I could use the same batter to make these beauties. I was a bit wrong - it needed some tweaking, but my goodness are these good. 

AIP paleo onion rings made from cassava flour piled up in a bowl

Whether it's a World Cup game, party or you just want some of these to go with your slow roasted ribs or meatloaf, these are a really quick and pretty easy option to go for. They're cassava flour based, so you get the same crunch and crispness that you'd get with wheat flour, but it's just easier for us paleo and AIP peeps. And I've added in some chopped herbs. 

Because everyone should be able to enjoy the occasional onion ring or two. 

paleo gluten free onion rings piled up in a bowl

Crispy AIP Herby Onion Rings
Serves 2-3, as a side dish
1 large onion, peeled (use whatever coloured onion you have - I used white here but red onions would work well too). 
half a cup of cassava flour - this is the type I use
one third of a cup of fizzy water - you may need a little more, see below
quarter teaspoon garlic salt
pinch of ground turmeric
1 tsp dried parsley (or use freshly chopped)
250g block of lard
sea salt flakes, to serve

First, slice your onion into slices that are approximately 3-4mm thick and separate the rings from each other. Put them to one side while you whip up the batter. 

Combine the cassava flour, fizzy water, garlic salt, turmeric and parsley in a bowl and whisk until well mixed. You should have a thick, but not clumpy batter. This will help the batter stick to the onions better. If you think it needs a little more water, then add it drop by drop, until you feel the consistency is right. It should be a similar texture to thick yoghurt. 

When you're ready to cook, unwrap the lard and place in a medium sized saucepan. Melt it over a medium heat. When the lard starts to make crackling noises, drop a tiny drop of the batter into the lard. If it sizzles and turns golden, you're ready to cook. 

Quickly dip each slice or ring into the batter and then drop into the hot lard. Add a few more in the same way, but just don't overcrowd the pan. I did mine in two batches. Deep fry the slices for about 2 minutes, or until crisp and golden and then scoop out carefully using a slotted spoon. Allow to dry on a clean kitchen towel and then transfer to a plate or bowl, for serving. Repeat for the second batch if needed, and then, once the onion rings are piled up, sprinkle with sea salt flakes before serving. 

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This recipe has been entered into the Recipe Roundtable over at Phoenix Helix. 


  1. So much yes! Thank you for posting this. I am an onion ring FIEND but I try to eat mostly AIP (I can do black pepper so I may add that as I've re-introduced it successfully) and I'm so glad there's an AIP onion ring recipe that looks phenomenal! Thank you a gazillion times! Cheers!

  2. Hi I don't have lard but have avocado oil and olive oil. What do you recommend? Thanks

  3. Ok these were fantastic! The brand of cassava I use is a bit mealy but they still turned out great. I fried them in a few inches of a combo of evoo and avocado oil. When it was cool I strained the oil and will use again or use it for sautéing. I can bring myself to throw away lovely organic olive oil! Thanks for the great recipe!


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