November 03

Caramelised Onions

I’m not a huge fan of onions, but caramelise them and I’ll eat them by the bucket load.

Traditionally to caramelise you use sugar however I prefer the flavour maple syrup adds to the balsamic vinegar. Don’t get me wrong, it’s still sweet, but not as sweet as using sugar. It also helps make it more saucy which I love as well.

We love using these caramelised onions in our lettuce burgers or with sausages as a relish, but they are equally delicious with some cheese and crackers. A friend also suggested that they would be good with some poached eggs for breakfast….I will try that out and post it on instagram! Today I’ve had them for lunch on top of avocado with chilli flakes and herb salt….it was plate licking good.

The recipe makes approximately 2 x 370ml jars using large red onions, however, the amount it will make will depend on the size of the onions. If you don’t want to make this much, then simply use half of the ingredients in the recipe.

I use an unrefined coconut oil, however, if you prefer a different oil then it also works well with olive oil. If you use coconut oil you will need to heat it up once it’s been in the refrigerator as the coconut oil goes hard, however, if you use olive oil or another oil of your choice you will find that you will enjoy it cold as well.

Caramelised Onions

Prep time Cook time Total time
3 mins 20 mins 23 mins

Author: Tracey Francis of Essential Olie


  • 4 Red Onions (sliced)
  • 2 Tablespoons Coconut Oil (or other oil of choice)
  • Pinch of Himalayan Rock Salt
  • 2 Tablespoon Maple Syrup or Sugar*
  • 2 Tablespoon Balsamic Vinegar*


  1. Preheat oven to 170°C (fan forced).
  2. In a saucepan, add coconut oil (or oil of choice), sliced onions and pinch of salt.
  3. Cook on a low heat for 15 mins til onions are translucent in colour and browned.
  4. Add maple syrup or sugar and balsamic vinegar.
  5. Bring to a boil then take off heat.
  6. Eat warm, or, spoon into a jar and keep in the refrigerator for 1-2 weeks.


* I use maple syrup when making these caramelised onions. I have also used a caramelised balsamic vinegar – if you have any just use 4 Tablespoons of the caramelised balsamic vinegar instead of adding maple syrup or sugar and balsamic vinegar.

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