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Baked Onion Rings (Paleo, Vegan, AIP)

  • Author: Michelle
  • Total Time: 45 minutes
  • Yield: 4-6 servings 1x


  • 2 yellow onions
  • 3/4 cup cassava flour (divided)
  • 1 cup coconut milk
  • 1 tbsp apple cider vinegar
  • 2 4oz bags of plantain chips
  • 1 tsp garlic powder
  • 1/4 tsp black pepper (omit for AIP)
  • 3 tbsp avocado oil
  • Salt to taste


  1. Preheat the oven to 415 F and line two baking sheets (or one large baking sheet) with parchment paper lightly greased with avocado oil. Set aside.
  2. Peel and wash the onions and slice into thick rings 1/4-1/2″ rings. Separate the layers of the onion and set aside on a plate.
  3. Set out 1/4 cup of cassava flour in a bowl.
  4. Pour the coconut milk and apple cider vinegar into another bowl and mix. Whisk in 1/2 cup of cassava flour and stir until a thick batter is formed. Set aside.
  5. Using the food processor, process the plantain chips with garlic powder and black pepper until well crushed. Prepare a small plate near the plantain chips for coating the onion rings, and a spoon to sprinkle the chips over the onion rings.
  6. Prepare the onion rings one onion slice at a time by dipping in the cassava flour, then dipping in the liquid batter.
  7. To coat with plantain chips, hold the coated onion ring over the small plate and sprinkle over the plantain chips crumbles over the onion, rotating to coat it. Swirl the onion in any of the dry plantain chips that have fallen onto the plate to further coat. The key to crispy onion rings is dry plantain chips, so if the plate gets wet, wipe it off to keep it dry.
  8. Place the coated onion ring on the baking sheet and repeat the process.
  9. Once the onions are coated, top with the additional avocado oil and transfer to the oven.
  10. Bake in the preheated oven for 15-20 minutes, carefully flipping halfway through with tongs or a fork.
  11. Remove from the oven and allow to cool before serving with a dip of your choice.


All nutritional facts are estimations and may vary.

  • Prep Time: 25
  • Cook Time: 20
  • Category: Snacks
  • Method: Baked
  • Cuisine: American


  • Serving Size: 1 serving
  • Calories: 439
  • Fat: 29.3g
  • Carbohydrates: 40.8g
  • Fiber: 8.2g
  • Protein: 5.5g