"It's NOT just about the food....it's personal!"

Healthy French Fried Onions

Okay, this is a HUGE win for me!!!  So many of our favorite holiday meals include canned creamed soups and those famous french fried onions in a can, neither of which certainly have no place in a healthy eating lifestyle, so I set out this year to change all that and make the holidays fun, healthy and delicious.

This recipe is sooooo good that you won’t ever miss those canned onions! They’re super simple to make and really, I like them way better too!  Plus, they’re gluten-free, which is another big win!

Try them with my Green Bean Casserole, made with my Healthy Cream of Mushroom Soup.

This delish recipe is also found on page 55 of my recently published cookbook, Healthy Holidays with the Unconventional Foodie.  It is one of 52 amazing, full-color recipes that you are sure to LOVE!  You can pick up the book HERE.

Don’t miss out on all the yummy goodness found in Healthy Holidays with the Unconventional Foodie cookbook! After all,…EVERY day is a holiday!

Also, make sure you join our community so you don’t miss any of my other great recipes, events and offers.

Bon Appetit!

Healthy French Fried Onions

Delicious replacement for those famous fried onions in a can
Course: Condiment
Cuisine: American
Keyword: fried onions, whipped topping
Prep Time: 2 hours
Cook Time: 10 minutes
Total Time: 2 hours 10 minutes
Servings: 8 servings
Calories: 94kcal
Author: Coach Collette
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  • 1 medium onion
  • 2 C unsweetened almond milk
  • 1 TBSP fresh lemon juice
  • 1 C almond flour
  • 1 tsp kosher salt
  • 1/2 tsp fresh ground black pepper
  • 1/8 tsp cayenne pepper


  • Pour milk into a medium bowl, mix in lemon juice. Stir to combine.
  • Thinly slice onion, separate rings and place in bowl. Stir to make sure all onion pieces are submerged in milk. Let sit in fridge for 1 hour
  • Combine almond flour and spices, stir to fully incorporate
  • Preheat oven to 375 degrees
  • Remove onion rings from milk and place in flour mixture. Toss until all onion pieces are covered
  • Prepare baking sheet with parchment paper and spray with cooking spray (I used coconut oil)
  • Arrange onion slices on baking sheet, spray tops of onions with cooking spray
  • Bake until they are turning brown (about 10-15 minutes)


It's ok if they're not totally crispy, when you add them to the top of your casserole, they will continue to crisp up during that baking process.


Nutrition Facts
Healthy French Fried Onions
Amount Per Serving
Calories 94 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g5%
Sodium 373mg16%
Potassium 20mg1%
Carbohydrates 5g2%
Fiber 2g8%
Sugar 1g1%
Protein 3g6%
Vitamin A 12IU0%
Vitamin C 2mg2%
Calcium 108mg11%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

I sure hope you enjoy this recipe as much as I do and would love to hear what you think about it, so don’t be shy, let me know in the comments!

Also, make sure you share it with all your friends and join our community so you don’t miss any of my other great recipes, events and offers.

Here's to your health!

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