Homemade Onion Rings

Fantasy Football Fun-Onion Rings

Gluten-free fried onion rings for the win!

These are my husband’s favorite football food, so I was determined to create a guilt-free version I could feel good about serving.

Most fried foods are fried in highly processed vegetable and seed oils. These oils are heated to such high heat that they become rancid and damaged. When ingested, they’re extremely inflammatory. My recipe calls for frying the onions in avocado oil, which has a higher smoking point than other vegetable oils. The key is to never heat the oil up to its smoke point.

And with the addition of my Be Well Vegan Protein Powder (unflavored) to the batter, these onion rings pack a protein punch! I’m always looking for ways to increase protein throughout the day – this one is easy and undetectable!

These onion rings are perfect to serve alongside a giant green salad:

Or more football food!

Dip these onion rings in Primal Kitchen (use code KELLYSFAVORITES) sugar-free ketchup, spicy mayo, or even ranch! 

  • Prep Time

    10 minutes

  • Total Time

    40 minutes

  • Servings


  • Freezer Friendly




  1. Set up three large dredging bowls. In the first bowl, place a cup of potato starch. In the second, crack two eggs and whisk together. In the third bowl, lightly mix one scoop of Unflavored Plant-Based Protein, gluten-free bread crumbs, garlic salt, and paprika.
  2. Place a large heavy pot on the stove over medium heat. Add the avocado oil, and slowly bring to medium high heat. DO NOT LET SMOKE.
  3. Dredge an onion slice in the potato starch, then the egg, and then coat with bread crumb mixture.
  4. Drop four onion rings in the oil at a time and fry on each side for 2 minutes or until desired crunch. Continue until you've used up all your onions.
  5. Serve with Primal Kitchen Ketchup, Chipotle Lime Mayo, or Ranch