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Onions are quite under-rated if you ask us. They’re one of the BEST ways to add flavor to ANY recipe in very little time. And if you’re anything like us, eating an anti-inflammatory diet and looking for creative ways to add flavor to your food without gluten, dairy, soy, refined sugar and other inflammatory ingredients, onions are an excellent place to start.

Not only do they add flavor, but they’re also an excellent source of prebiotics, which are needed to feed the probiotics in our guts to keep our immune system healthy! We each try to add a few onions a week to our main meals from breakfast to dinner.

Here are three ways we love to whip up these gorgeous veggies. Whether you’re using white onions, yellow onions, Vidalia onions, red onions, etc…you can use any of these three options in your own kitchen.

20’s // Sara

During this time of the year, I’m always looking for easy veggie-based recipes for backyard get-togethers. My favorite way to serve onions is grilled – the taste of a grilled onion reminds me of summer and the skewers are so fun to share. Grilled onions are naturally sweet and they pair perfectly with just about any veggie. Here’s how I make them!


STEP 1 // Peel one large white and one large red onion and discard the ends. Slice the onions across the middle; slice each side in half and then in half again, so you have eight chunk-like pieces. Marinate the onions in a medium bowl with 1 Tbsp. extra-virgin olive oil and a large pinch of sea salt and pepper to taste for at least 20 minutes. Feel free to add any other spices of your choice to the marinade such as chili powder or ground cumin.

STEP 2 // Skewer each onion piece through the middle. It’s okay to stack a lot of onions on one skewer, but make sure they’re spread out so they cook evenly. They should just be touching each other and not smushed together. If you go overboard, they won’t cook well in the middle. Grill the onions on low heat on the grill, watching them closely to keep from burning, until they are translucent and have a light char (about 15 minutes).

STEP 3 // Remove the onions from grill and serve warm or at room temperature!

MAKE IT A MEAL Grill up some additional skewers using sliced zucchini or colored bell peppers. Serve your skewers with a gluten-free grain like quinoa or brown rice (See our feature: How to cook grains), or slide your grilled veggies on top of a bed of salad greens for a light meal. 

LET’S SERVE IT Hot is our first choice but they’re equally as delicious served warm! Grilled onions taste best right off of the grill, when the warmth and natural sweetness of the onion pairs perfectly with the char from the grill.

TOOLS TO USE Skewers, platter, tongs


30’s // Amie

My favorite way to serve onions is to caramelize them. It might sound intimidating but I swear it’s easier than you think. All you need to do is add thinly sliced onions to a hot skillet with olive oil and sea salt and wait until they caramelize. I’ll show you how step-by-step below.


STEP 1 // Peel and thinly slice two large white onions and discard the ends.

STEP 2 // Heat a large skillet over medium heat on the stovetop. Add 1 Tbsp. extra-virgin olive oil. Let the skillet get nice and warm and add the sliced onions, stir to coat the onions with the oil then spread the onions in a single layer in the skillet, sprinkle with 1/2 tsp. sea salt (plus more to taste) and cover. Let the onions sit for about 5 minutes, then stir again.

This is a key step, you don’t want to be stirring often or the onions won’t caramelize! A spatula is a great tool to use here when the onions get nice and golden brown because they help you scrape up the bits that may get stuck to the skillet. Repeat the stirring every 5 minutes (don’t stir more than that) until the onions are caramelized, about 30 minutes. Lower the heat if the onions are burning.

STEP 3 // Remove from the heat and serve warm. Store leftovers in a sealed container in the fridge for up to 4 days.

MAKE IT A MEAL I like to add a cup of cooked quinoa or wild rice to the caramelized onions and if I’m extra hungry, I’ll top it off with sliced organic roasted chicken.

LET’S SERVE IT I love to serve these warm but they’re equally as delicious served at room temperature the next day on a salad for leftovers!

TOOLS TO USE wooden cutting board, sharp knife, spatula, ceramic skillet.


40’s+ // Jennifer

My favorite way to use onions is simply by roasting them in the oven. My house is full during this time of year since the kids are on school break so I try and cook meals that are quick and easy and don’t require too much thought, which is why the oven is one of my best friends. It’s funny because growing up onions were my least favorite food but now I can’t get enough of them. The flavor and texture of roasted onions are hard to beat. Lucky my kids have been a fan of onions from a young age so I can add them into just about anything and I receive raving reviews from my family every time I make them.


STEP 1 // Peel two large yellow onions and discard the ends. Cut the onions in 1/2 or into 1/4 pieces.

STEP 2 // Toss the onions together with 1 Tbsp. extra-virgin olive oil and sprinkle with 1/4 tsp. sea salt and 1/4 tsp. pepper. Heat the oven to 450 degrees F. Line baking sheet with parchment paper. Place onions on a prepared baking sheet and roast until golden brown- about 25-30 minutes. I personally like to have them a bit burnt on the tips sometimes, so the desired crispness is completely up to you.

STEP 3 //  Remove the onions from oven and serve warm. Place leftovers in the refrigerator.

MAKE IT A MEAL // For a quick and easy summer meal, I love to add roasted onions to a big salad like our French Green Bean Salad with Roasted Onions or mixed into a melody of veggies like our Easy Roasted Veggie Platter with Lemon Basil Quinoa.

LET’S SERVE IT// Warm or room temperature. They taste the best right out of the oven but just as good if you let them sit for a bit. These roasted onions add so much extra flavor to a salad without needing tons of dressing or inflammatory ingredients. Trust me, you’ll be wishing you started roasted onions a long time ago once you taste the difference.

TOOLS TO USE // wooden cutting board, sharp knife, unbleached parchment paper, baking sheet.


STILL HUNGRY? For more of our anti-inflammatory recipes, check out our 30 Day Reset Program, which is only available for a limited time through summer.

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  1. I am a great fan of onions. They go into every dish of mine. Mostly raw in salads and slightly sauteed in my veggies and caramelised in main dishes. Grilled and oven roasted, fried. They make every dish delicious. Thanks for highlighting this humble vegetable and showcasing even more ways to enjoy them!

  2. I love the grilled onions! Clean eating isn’t black and white. There’s room for flexibility and modifications, and it doesn’t require avoiding any certain food groups — unless medically necessary.

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