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Liver and Onions Recipe

By Holly Darnell, RD

November 1, 2022

Did you know that liver is one of the most nutrient-rich foods on the planet? It's true, especially when the liver is sourced from healthy, properly raised animals, which tend to hold more nutrients in their bodies. Organ meats (or offal) are actually far higher in nutrients than the muscle meats we’re used to eating.

It's why we were so proud and thrilled to now offer liver supplements (called Ancient Glandulars Grass-Fed Liver) that are sourced from pasture-raised, grass-fed Icelandic lamb and Argentinian cattle.

While taking liver capsules is an easy to way to get your nutrients, have you ever cooked liver? Once upon a time a traditional meal, it's less common these days but can be one of the most nutrient-rich meals you can make at home. In particular, liver and onions is a delicious dish and features beef liver.

Organic beef liver is brimming with vitamin B12, heme iron (the more absorbable form), vitamin A, and other vitamins and minerals such as folate and B vitamins. In fact, beef liver contains 50 times as much vitamin B12 as steak and more folate and B vitamins than any other food. Short of B vitamins in your diet? Eat liver!

Of course, the trick is to make it taste good. Not everyone likes the taste of liver. So this beef liver recipe uses a method to remove some of the strong flavor of beef liver, along with some carefully chosen spices. Serve alongside some sautéed greens. Yum!

(Looking for another hearty main? Try our homemade chicken pot pie.)

Nutrition Facts

For one serving, the nutrition is off the charts. At 575 calories, you will get 56 grams of carbohydrates, 21 grams of fat and a whopping 44 grams of protein.

Protein is made up of amino acids, and these liver and onions provide more than 100 percent Daily Value of these amino acids: tryptophan, threonine, isoleucinel, leucine, lysine and more.

For B vitamins, this recipe provides 440 percent of vitamin B2, 183 percent of vitamin B3, 253 percent of vitamin B5, 167 percent of vitamin B6 and 4204 percent (yes, that is correct) of vitamin B12. It also provides 1254 percent of vitamin A.

This livers and onions dish isn’t too shabby for minerals, either. It provides 130 percent of phosphorus, 107 percent of zinc, 1878 percent of copper, 191 percent of selenium and 175 percent of manganese. It’s like having a multivitamin/mineral on a plate.

How to Make Liver and Onions

Ideally, you want to order organic beef liver to maximize the nutrients and eliminate any toxins. Talk to the farmer at your local farmer's market, order it online or ask the butcher at the grocery store. It's worth the search!

First, slice up the liver in one-inch "steaks" if it's one already pre-sliced. Rinse the liver slices in a colander under cold water and pat dry with paper towels.

Place in a medium bowl and pour almond milk over the liver. Set aside for at least 30 minutes while preparing the onions (slice them on the thicker side) and allow the liver to soak up the milk, removing any bitterness.

In a large skillet, melt two tablespoons of butter over medium heat. Add sliced onion rings and cook until translucent, about 10–13 minutes. Remove from the skillet and set aside. Wipe the skillet clean.

In a medium bowl, add Paleo and/or gluten-free flour, garlic powder, smoked paprika, sea salt and black pepper. (You can make your own Paleo flour. Use 1½ cups almond flour, 1 cup arrowroot flour, 1 cup coconut flour and ½ cup tapioca flour. Mix all ingredients in a bowl. Put in an airtight container and store in a dry place.)

Drain milk from the liver in a colander. Add the liver slices to the flour mixture and toss.

Melt two tablespoons of butter in the same skillet over medium-high heat and pan fry coated liver slices until slightly browned, about two minutes on each side. 

Return the onions to the pan and reduce heat to medium; continue to cook until liver is slightly pink inside. Toss with parsley and serve warm, such as with sautéed greens, a butternut squash salad or a green bean casserole. (You may also want to pair with our mushroom risotto or sweet potato casserole.)

More Healthy Bowl Recipes

• Winter Sweet Potato Bowl

• Dr. Axe's Immune Supporting Bowl Recipe

• Butternut Squash Salad Bowl

• Quinoa Bowl

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.