Crunchy onion rings

Crunchy onion rings – gluten free, grain free, wheat free, dairy free, clean and vegetarian.


I’ve been cooped up in my lil old kitchen for weekends on end baking, melting, freezing, blitzing and rolling my heart out in an effort put together my e-cookbook. I can finally see a light at the end of the tunnel and I can tell you that every single recipe is about chocolate. Yes, chocolate. There’s something chocolatey for everyone but I won’t reveal what any of my recipes are until it’s time. To say I’m sick of tasting chocolate is the understatement of the year. My taste testers, however, love every minute of sinking their teeth into my chocolate goodies. My freezer is overflowing with chocolate treats so I’ve had to bring loads of treats to work.

Going back to basics (and savoury flavours) here. These crunchy onion rings make a delicious snack or side dish with your choice of protein and a salad (as I like to eat them). You can also pile them onto your favourite burger for added crunch and yumminess factor.
Sometimes, after a long day at work (and with not much in the fridge), I will halve the ingredients and make these for myself for dinner. Always satisfying and filling.

I usually make these with brown rice flour which can be found in health food shops. If you want to make these paleo friendly, you can substitute buckwheat flour which is also found at health food shops. It’s equally as delicious.
I usually season mine with a sprinkle of Himalayan salt, but feel free to add other flavourings like dried or fresh herbs or spices.

I’ve cooked these in coconut oil but you can use whatever oil you want. I don’t feel there is a strong coconut taste at all, especially after seasoning the onion rings.

Anyway, I better get back to my kitchen and whip up another chocolate e-cookbook recipe.

Ps Are you as disappointed as me that Georgia chose Lee in the Bachelorette this week? You could see the precise moment Matty’s heart shattered into a million pieces. I’m not usually into reality TV shows, but I was swept up in this year’s show and I confess, I shed a tear when Matty hugged Georgia goodbye and said “I don’t want to let you go”.
Let’s hope he becomes next season’s Bachelor. #teammattyj

Have a great weekend!
Love, Tash x

Crunchy. Yummy. ’nuff said.


Here’s an overview on what to do

Lightly whisk egg white.
Combine arrowroot and brown rice flour in a wide bowl.
Slice onions into roughly 3 mm wide rings.
Separate rings.
Dip rings in the egg white (I did this in 2 batches)
Coat in flour mixture and shake off excess flour.
Cook in coconut oil till golden on both sides.
When all rings are cooked, return to pan and season with fine pink Himalayan salt and herbs or spices of your choice.



Why this is so good for you


Onions strengthen the immune system, help regulate blood sugar, reduce inflammation, help prevent cancer and reduce the risk of gastric ulcers.

Eggs are high in protein (which helps you keep full) and most of the nutrients are found in the yolk. Eggs help prevent macular degeneration and prevent cataracts, blood clots, stroke, heart disease and breast cancer; promote the growth of healthy hair and nails; and aid in the brain development of a growing foetus.

Arrowroot helps prevent neural-tube defects and other congenital malformation in offspring, helps regulate heart rate and blood pressure, aids in fat metabolism in the body, aids in digestion and regulates bowel movement, can relieve nausea and replaces nutrients that are lost due to diarrhea and vomiting.

Brown rice helps prevent diabetes, helps prevent coronary heart disease, helps prevent Alzheimer’s Disease, helps prevent constipation and colitis,helps prevent colon cancer, breast cancer and leukemia, helps prevent anxiety and depression and helps prevent insomnia.

Coconut oil speeds up metabolism, reduces the risk of heart disease, reduces the risk of diabetes, improves digestion, increases immune strength, is anti-bacterial, anti-viral, anti-fungal and anti-parasitic, prevents osteoporosis, prevents stroke and helps prevent the onset of Alzheimer’s disease.


Let’s cook!

Crunchy onion rings

Yield: Serves 4 as a side dish

* To make this paleo friendly, replace rice flour with buckwheat flour.


  • 2 brown onions, thinly sliced (about 2 - 3 mm thick)
  • Egg white from 2 large eggs
  • 3/4 cup brown rice flour
  • 3/4 cup arrowroot (starch)
  • Coconut oil for frying (or oil of choice)
  • Fine pink Himalayan salt, to taste
  • Sprinkle of dried or fresh herbs like oregano, parsley or sage


  1. Lightly whisk egg white in medium sized bowl. Combine rice flour and arrowroot in a square baking pan (or alternate wide/large bowl).
  2. Separate onion rings, dip them into the egg white then transfer, in batches into the flour mixture. Coat rings then shake off excess flour. Store in a large bowl ready for cooking.
  3. Heat 2 tablespoons of coconut oil in a large frying pan on medium heat. Add onion rings in batches. Fry for a few minutes or until golden brown on one side. Flip over and fry on other side. Keep warm.
  4. Add another tablespoon of oil with each batch and repeat process.
  5. When done, return all onion rings to pan, and toss through salt and herbs.

One thought on “Crunchy onion rings”

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  1. Marcus Luedi|

    Hi Natasha,
    Wow that looks yummy! I like this better than any chocolate. The Koreans imported years ago Onion rings when Andrew was in Camperdown hospital. Soou-Guen Lee gave me the first tastes. But yours look so much richer and better. Congratulations. Well done.
    Have a great weekend. Love, dad xox

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