Living and Thriving Gluten Free

Healthy & Whole Food Eating

Categories: Main Dishes - Beef    

Give this delicious classic recipe a try if you haven't had it in a while, or you want to try it for the first time. Liver is wonderfully tender and the onions are the perfect delicious addition.

Liver and onions has made a comeback as a different kind of meat to eat. The recent interest in Nose to Tail eating in the Keto community has sparked a renewed interest in this long time classic dish. Some say it's an acquired taste, though I grew up on it and have always loved it.

Beef liver and onions with pan fried potatoes and broccoli
Image by: Thora Toft
Prep time: 20 minutes Cook time: 10 to 20 minutes Makes: 4 servings Difficulty: Medium
Gluten free Dairy free option Egg free Grain free option Soy free
Calories: 384 kcal | Protein: 51 g | Total Fat: 13.5 g | Total Carbs: 12.3 g | Net Carbs: 11.7 g | Fiber: 0.6 g

Use all organic ingredients. The best liver to use would be grass fed, pastured, and pasture finished beef liver. Calf liver will be more tender.

Liver can be served with a wide variety of classic condiments, such as Homemade Yellow Mustard, Homemade Dijon mustard, homemade canned chutney or homemade relish. Try some different ones and see what you like the best.

Ensure all dried spices are labeled certified gluten free. If using bacon, ensure it's labeled gluten free; you could also try and find bacon without additives or added nitrates.

1 1/2 pounds Beef liver, preferrably grass fed, pastured, and pasture finished
1 large Onion, chopped into rings or half rings
2 to 4 tablespoons Meat fat, butter or coconut oil
1 teaspoon Sea salt, or to taste
1 teaspoon Black pepper, or to taste
Optional Ingredients for Variations:
4 slices Bacon, gluten free
2 to 4 tablespoons Gluten free flour, bland tasting type
1 cup Whole milk (for dairy free, skip the soaking in milk variation)
Substitutions and Notes:
  • Dairy Free: Use meat fat or coconut oil for frying the onions and the liver. Don't do the milk soaking variation.
  • Grain Free: Prepare the liver without a flour coating, or choose a grain free flour. Avoid nut flour, as they will get too dark too fast.
  • Cut onions into rings or half rings.
  • Trim large veins or cartilage from liver, if desired. You can keep the liver in filets, or you can cut into strips or big chunks. Season both sides of liver with salt and pepper.
  • Heat 1 to 2 tablespoons of meat fat in a frying pan over medium to medium-high heat. When hot, add the onions and fry until soft and tender, about 5 to 10 minutes. When cooked, remove from heat and set aside.
  • Heat the remaining 1 to 2 tablespoons of meat fat in the same frying pan over medium heat. When hot, add the liver. Cook for about 3 to 5 minutes. Flip and cook for another 3 to 5 minutes, until cooked through. Add the onions a couple minutes before finishing and toss well with the liver.
  • Bacon: Liver is nice when served with crisp fried bacon on top. You can leave the bacon whole, or break up into small pieces and sprinkle on top when you serve it.
  • Coated in Flour: You can coat the liver in flour if you prefer pan fried meat that's flour coated. Use 2 to 4 tablespoons of gluten free flour of your choice. Bland tasting flour works best. Add salt and pepper to the flour, and mix well, instead of seasoning the liver directly. When the pan is hot and ready to use, dip both sides of the liver in the seasoned flour, and place in pan to fry.
  • Soak in Milk: You can soak the liver in milk for 1 to 2 hours before cooking. This will mellow the flavor a bit. Drain and pat the liver dry, then proceed with the receipe as written. Some people will describe this soaking as removing the bitterness (I personally love liver any way, so I don't find it bitter).

Serve with mashed or pan fried potatoes, and some steamed veggies.

Liver can be served with a wide variety of traditional condiments, such as Homemade Yellow Mustard, Homemade Dijon mustard, homemade chutney or homemade relish. Try out a number of different ones, and see what you like the best.


Nutritional Information Per Serving
Makes: 4 servings
Calories - 384
Protein 56% | Fat 32% | Carbs 12%
51 grams
Total Fat
13.5 grams
6.9 grams
2.1 grams
- Omega-3
0.1 grams
- Omega-6
1.8 grams
3.98 grams
0.8 grams
Total Carbs
12.3 grams
Net Carbs
11.7 grams
0.6 grams
9.0 grams
1.5 grams
Sugar alcohol   
0 grams
Nutrition information on Feast for Freedom is provided as a courtesy and is approximate only. The recipes are calculated using the exact ingredients listed in the recipe (first choice when multiple options provided, excluding optional ingredients). If you are following a strict diet please note changing anything will cause the nutrition info to change. Please calculate your own nutritional information if you want it exactly to match what you make. Information calculated using Cronometer.
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