INTRODUCTION
Quick & Easy Pickled Red Onions are a simple, bright, and healthy way to add flavor to many meals. These tangy onions are low calorie, gluten free, and feel like a lighter option for salads, tacos, and bowls. They bring fresh taste and crunch with little work. If you like easy recipes that make a meal better fast, you will enjoy this one. For more quick ideas to pair with these pickles, try a rich main like a quick and easy homemade butter chicken for a balanced plate.
WHY YOU WILL LOVE THIS RECIPE
You will love this recipe because it is quick, bright, and healthy. It takes about 30 minutes from start to finish and most of that is waiting for the onions to cool. This recipe is a great choice for people who want a lighter option to add to meals. Pickled red onions are low calorie and low carb in small servings, so they fit many eating plans like diabetic-friendly or weight loss plans. They also add fiber and flavor without heavy sauces, which helps keep meals balanced. This is a great for meal prep item because it stores well in the fridge and lifts many dishes with little effort.
HOW TO MAKE Quick & Easy Pickled Red Onions
This recipe is fast and uses pantry staples. The vinegar and a touch of sugar and grenadine give color and a mild sweet-tart taste. You do not need long canning skills because these are quick pickles that go straight to the fridge when cool. They give a crisp bite that works well in salads, on sandwiches, or with grilled proteins. Use them as a healthy version of heavy toppings to save calories and add more vegetables to each meal.
EQUIPMENT NEEDED
- Sharp knife or mandoline for thin slices
- Cutting board
- Two pint sized mason jars with lids (clean)
- Small saucepan
- Measuring cups and spoons
- Fork or small tongs to press onions into brine
Ingredients You’ll Need :
2-3 medium sized red onions, thinly sliced, 2 Tbsp pickling spice, 3/4 cup apple cider vinegar, 3/4 cup red wine vinegar, 3/4 cup of water, 1/4 cup grenadine syrup, 1/4 cup sugar, 2 tsp salt
STEP-BY-STEP INSTRUCTIONS :
Slice the red onions thinly, divide between two pint sized mason jars., Put 1 Tbsp of the pickling spice in each jar over the onions., In a small saucepan, combine the two vinegars, water, grenadine syrup, sugar, and salt. Bring to a simmer and let simmer for just 30 seconds to 1 minute until the salt and sugar are completely dissolved., Carefully pour half the liquid in to each jar., Gently push down the onions in to the liquid using a fork., Let sit on the counter until they come to room temperature – about 30 minutes., You can use immediately then put the lid on the jars and keep in the refrigerator. (They will keep for 2-3 weeks refrigerated.)
HOW TO SERVE Quick & Easy Pickled Red Onions
Serve these pickled onions in small amounts as a bright topping. A one to two tablespoon portion gives big flavor with few calories. They are a good choice for people watching carbs or wanting a lighter option. Try them on:
- Salads for extra crunch and tang
- Grilled chicken or fish to make a high protein meal feel fresh
- Tacos, wraps, or burrito bowls for bold color and taste
- Sandwiches or burgers as a low calorie switch to heavy sauces
For balanced meals, pair a small serving of pickled onions with a lean protein (chicken, fish, tofu) and a whole grain. If you need a side idea, try a simple green salad or roasted vegetables. These onions are gluten free and work well for diabetic-friendly plates when used in small amounts.
One healthy tip: use 1–2 tablespoons per serving to keep sodium and sugar low. They add a strong punch, so a little goes a long way. For meal prep, put a small jar in your fridge and add one spoonful to each plate for a fast flavor lift.
In case you want a sweet spread on the side, these onions also pair well with a homemade jam like a quick strawberry jam recipe you’ll love for a picnic or cheese board.
STORAGE & FREEZING : Quick & Easy Pickled Red Onions
Store the pickled onions in the refrigerator in airtight jars. They keep best in the cold and stay crisp for 2–3 weeks. Always use clean utensils when you take some out. Do not leave jars out for long after opening.
Freezing is not recommended. The onion texture will collapse and turn mushy when thawed. For best quality, keep the jars chilled and use within the time window.
SERVING SUGGESTIONS
- Add a small spoon of pickled onions to a grilled salmon fillet and steamed greens for a heart healthy plate.
- Top a bowl of brown rice, black beans, and roasted vegetables with pickled onions for a filling, fiber-rich meal.
- Use the onions on a lean turkey sandwich instead of mayo for a lighter option.
- Mix into a chickpea salad with yogurt and herbs for a protein-plus-fiber side that is good for weight loss goals.
Portion control idea: measure out servings into small containers for the week. Keep the jars in the fridge and transfer a set amount to each plate to avoid overuse. The bright taste helps you use less oil or sauce, which supports lower calorie meals.
VARIATIONS
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Healthier version: Reduce the sugar to 2 tablespoons or use a sugar substitute that measures like sugar. You can swap grenadine for a splash of pomegranate juice or extra apple cider vinegar for less added sugar. This keeps the pickles low calorie and closer to a diabetic-friendly option.
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High-protein or low-carb version: Use these onions as a topping for a high protein meal such as grilled chicken, steak, or a bowl with beans and quinoa. They are naturally low carb in small servings. Pair them with a large portion of lean protein to make the plate a true high protein meal.
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Air fryer or oven-baked version: While pickled onions do not need frying or baking, you can make a roasted onion crisp to mix with pickles for texture. Thin slices can be tossed with a tiny oil spray and air fried for 5–7 minutes at 375°F to make crunchy chips. Use a small amount of those chips as a garnish. This gives an oven-baked or air fryer element if you want warm, caramelized onions plus pickled tang.
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Flavor twists: Add sliced jalapeño for heat, a few whole peppercorns for spice, or a sprig of thyme for herbal notes. Swap grenadine for honey (if not diabetic sensitive) or leave it out for a sharper tang.
FAQ
Q: Are these pickled onions healthy?
A: Yes. In small amounts they are low calorie and low carb. They add flavor without many calories. You can make a healthy version by cutting the sugar or using a sugar substitute.
Q: Can people with diabetes eat these pickled onions?
A: They can be diabetic-friendly if you reduce the added sugar or use a low-calorie sweetener. Eat in small portions and pair with protein and fiber to control blood sugar.
Q: How long do these keep in the fridge?
A: They keep 2–3 weeks refrigerated. Always use clean utensils and keep the jars closed. Do not freeze, because the texture will change.
Q: Do pickled onions lose nutrients?
A: Some vitamin C can reduce with heat, but most of the fiber and many minerals stay. The vinegar can help preserve color and flavor. They still add nutrients and a bright taste to meals.
Q: Can I can these for shelf storage?
A: This recipe is for quick refrigerator pickles. If you want shelf-stable jars, follow a tested canning recipe and proper canning steps for safe storage.
Q: Are these gluten free?
A: Yes. The recipe contains no gluten ingredients and is safe for gluten free diets as long as your spices and grenadine are gluten free.
MAKE-AHEAD TIPS FOR Quick & Easy Pickled Red Onions
These pickled onions are great for meal prep. You can slice the onions and keep them in jars ready to brine. Make the full jars a day ahead for the best flavor, though they are usable after 30 minutes. They keep well for 2–3 weeks, so make a batch on Sunday and use all week for quick plates. If you like to cook in larger batches, make multiple jars to save time and make dinner faster on busy nights. For a full week of fast meals, add a jar to your fridge and top salads, bowls, sandwiches, and tacos each day.
For pairing ideas during prep, keep a protein-rich dish ready and add pickled onions at serving. You can plan a balanced week of meals with a few make-ahead items. If you want another quick make-ahead main to go with these pickles, try the ultimate quick and easy chicken enchiladas and use pickled red onions on top after baking for a bright finish.
These Quick & Easy Pickled Red Onions add flavor, color, and a healthy lift to many dishes. They are fast to make, great for meal prep, and fit well in low calorie, low carb, or gluten free plans. Try the simple changes in the variations to suit your diet and taste. Enjoy a lighter option that makes every plate taste better.
Quick & Easy Pickled Red Onions
Ingredients
Method
- Slice the red onions thinly and divide them between two pint-sized mason jars.
- Put 1 Tbsp of the pickling spice in each jar over the onions.
- In a small saucepan, combine the two vinegars, water, grenadine syrup, sugar, and salt. Bring to a simmer and let it simmer for just 30 seconds to 1 minute until the salt and sugar are completely dissolved.
- Carefully pour half the liquid into each jar.
- Gently push down the onions into the liquid using a fork.
- Let sit on the counter until they come to room temperature – about 30 minutes.
- You can use them immediately. Then put the lid on the jars and keep in the refrigerator for 2-3 weeks.