AIP 101 Guide
Heal Your Body and Regain Your Energy by Starting the Smart Way.

AIP Baked Onion Rings Recipe

Louise | April 24
AIP Baked Onion Rings Recipe #aip

Onion rings are a tasty snack, but is it OK to eat them on autoimmune protocol? This easy AIP baked onion rings recipe is totally safe for your diet.

Why Most Onion Rings Are Not AIP-Friendly

Crispy and crunchy on the outside, juicy and flavorful on the inside. Just about everyone enjoys a crackly onion ring.

But, they can pose some problems for your AIP diet. Typical onion rings are slices of onion dipped in batter and deep fried.

The batter often contains ingredients you shouldn’t be eating. White flour is the first culprit, with its inflammatory triggers.

Next comes egg, which is also problematic on AIP. If you bake a lot, this one can be a bummer, but there are ways to work around it.

Typically, you’ll also find bread crumbs, which are also problematic. Buttermilk is found in some recipes, and that’s a problem too.

Finally, another thing to consider is that most onion rings are deep fried in oil. Most of those oils are inflammatory cesspools to be avoided.

How to Make AIP-Friendly Onion Rings

Now that I’ve spoiled the fun and reminded you of what you can’t eat, let’s talk about how to make these fantastic onion rings happen.

You need two things other than the onion: batter and breading. It took some thought, but I devised alternatives for both.

For “batter,” I used gelatin. By mixing some gelatin with hot water, you get a thicker coating for your onion rings. This will help the breading stick to the onion.

For the breading, I thought about using one of the many alternatives to white flour that are available, but I came up with an easier (and more delicious) option.

Crushed up pork rinds are amazing on onion rings. They have the perfect crunch and salty flavor to pair with your onions.

In case you’re wondering about the AIP-status of pork rinds, they are acceptable. They are made from pork skin that goes through a special process before being fried. You can make your own if you’re so inclined.

For the rest of us, though, the bagged stuff will do just fine.

What To Eat on AIP

One of the biggest challenges to autoimmune protocol is determining which foods are safe to eat. Suddenly meal planning and grocery shopping require a lot more attention and thought.

Fortunately, you are not alone, and there are a lot of resources to ease your transition. This free AIP pantry list is a must-read for anyone getting started.

Check it out and print it so you have it handy whenever you have a food question. Which will probably be often!

AIP Baked Onion Rings Recipe #aip

AIP Baked Onion Rings Recipe #aip

AIP Baked Onion Rings Recipe

  • Author: Louise Hendon
  • Prep Time: 5 minutes
  • Cook Time: 10-12 minutes
  • Total Time: 2 minute
  • Yield: 2 servings 1x
  • Category: Snack
  • Cuisine: American


The perfect snack or topping for your favorite burger.


  • 2.8oz (80 g) of pork rinds
  • 1 Tablespoon (6 g) of gelatin
  • 1 medium onion (110 g), peeled and cut into rings
  • salt


  1. Preheat the oven to 425°F (220°C).
  2. Blitz the pork rinds into crumbs and place into a bowl. Set aside.
  3. Pour 3 tablespoons boiling hot water into a smaller bowl and sprinkle over the gelatin. Whisk well to dissolve.
  4. Dip the onion rings one at a time into the hot gelatin mixture, allowing the excess to drip off. Then press the onion rings into the crumbs until well coated.
  5. Place the rings gently onto a greased rack set over a tray and bake in the oven for 7-9 minutes, rotating the tray once.
  6. Remove and allow to cool for 2 minutes before removing and serving, season with salt if wanted.


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


  • Calories: 241
  • Sugar: 3 g
  • Fat: 21 g
  • Carbohydrates: 5 g
  • Fiber: 1 g
  • Protein: 7 g
buy viagra for men buy viagra for sale