How to make a Baked Blooming Onion with Spicy Dipping Sauce

Depending on the restaurant and the region you’re in, the name can vary–Awesome Blossom, Bloomin’ Onion–but they’re all the same thing. It’s one of my favorite things to order on date night, but I have to admit it’s better when I make this Baked Blooming Onion recipe at home.

This Healthy Awesome Blossom is gluten free, and baked. You get all the crunch and flavor without sacrificing your healthy lifestyle. I’ve even whipped up a spicy dipping sauce–you’re going to love it.

I love that this recipe isn’t deep fried–I feel that the flavors come through better and you can definitely enjoy it on any diet. A deep fryer is something I’ve never had in my kitchen, and while it’s fun to order fried foods at a restaurant, like Outback Steakhouse, it’s not something I make at home.

Ingredients

For the onion:

• Yellow Onion: High in vitamin C, low in sodium, and containing no fat onions are a great way to get antioxidants. Yellow is best because it’s a bit sweeter than other types.
• Eggs: If you need to make this Blooming Onion without egg, you can use any egg replacement that you like.
• Almond flour: A healthy way to get a fried texture without actually frying. Almond flour provides a nice crunch while giving you a good dose of healthy fats, protein, and vitamin E.  
• Paprika: A ground spice made from dried sweet peppers, paprika adds notes of heat and sweetness to your dish.  
• Garlic salt: I prefer to use garlic salt, but you can use garlic powder so this recipe has less sodium.  
• Pepper

For the sauce:

• Greek yogurt: Less fat and more protein than other ingredients like sour cream or cream cheese–you won’t even be able to tell the difference ;)
• Hot sauce
• Chili powder 
• Garlic salt

How to make a Baked Blooming Onion:

Healthy Eating Plans

Whether you’re looking for a Weight Watchers Blooming Onion, or one for the 21 Day Fix, Trim Healthy Mama, or your low carb diet, this recipe is delicious and checks all of those boxes for you.

Looking for more healthy copycat recipes?

While I love eating delicious food, I love it even more when it’s healthy. I’ve taken many of your favorite recipes from restaurants and grocery stores and given them a healthy makeover. Here are the most popular:

• Starbucks Bacon Egg bites
• Chipotle Chicken
• Turkey Chorizo
• Homemade Cream of Mushroom Soup
• Healthy Tuscan Chicken Pasta
• Starbucks Espresso Brownies
• Copycat Brown Rice and Quinoa
• Homemade Rotisserie Chicken
• Wine Popsicles

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5 from 3 votes

How to make a Baked Blooming Onion

This healthy appetizer is perfect for happy hour! Baked Blooming Onion with Spicy Dipping Sauce is an easy recipe that's good for you. This Gluten Free Healthy Blooming Onion uses almond flour and the spicy dipping sauce includes Greek yogurt, hot sauce and and chili powder for a kick!

Prep Time10 mins

Cook Time20 mins

Total Time30 mins

Course: Appetizer

Cuisine: American

Keyword: 21 Day Fix, baked, blooming onion, healthy blooming onion, onion, trim healthy mama

Servings: 4 servings

Approximate Serving Size: 1/4 th of the onion and dipping sauce

Calories: 112kcal

Author: Becca Ludlum

Equipment

Kitchen Knife

Baking Sheet

Ingredients

For the onion:

• 1 onion large, white or sweet
• 2 eggs
• 1 tbsp water
• ¼ cup almond flour
• 1 tsp garlic salt
• 1 tsp paprika
• ½ tsp pepper

For the sauce: (makes enough to fill the dip cup and refill a few times)

• ¾ cup plain Greek yogurt
• 1 tbsp hot sauce
• 1 tsp chili powder or cayenne pepper to make it spicy
• ½ tsp garlic salt

US Customary – Metric

Instructions

• Preheat the oven to 400° F.
• Cut the top ½ off of your onion and remove the outer layer and discard. Then place the flat part of the onion on the cutting board (root side up). Starting about ¼ inch from the root make cuts going straight down. Go all the way around the onion. Flip the onion back over and allow the onion petals to fan out, then place the onion on a cookie sheet.
• In a small bowl whisk together eggs and water. In a second bowl mix together the almond flour, garlic salt, paprika, and pepper.
• Pour your egg wash mixture over the onion then use a pastry brush to spread it over all of the petals, then sprinkle the almond flour mixture all over the onion.
• Cook your onion for 20-25 minutes until browned and onion petals are soft.
• While your onion cooks mix Greek yogurt, hot sauce, chili powder, and garlic salt together in a bowl. Store in the fridge until you’re ready to serve. 

Video

Notes

Healthy Eating Plans 

• Weight Watchers: ¼ of the onion and ¼ of the sauce is 1 Blue Plan Point, 3 Green Plan Points, and 1 Purple Plan Point when using fat free yogurt.
• 21 Day Fix/Ultimate Portion Fix: For the entire recipe: 2 Green Containers, 2 Blue Containers, 1 Red Container. The sauce is 1 Red container. 
  • 1 serving is ¼ of the onion. Container counts per serving: ½ Green Container, ½ Blue Container, ¼ Red container.  ¼ Red Container for the sauce.  
• Trim Healthy Mama: This is a THM-S recipe. 

Nutrition

Calories: 112kcal | Carbohydrates: 7g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 84mg | Sodium: 1047mg | Potassium: 159mg | Fiber: 2g | Sugar: 3g | Vitamin A: 602IU | Vitamin C: 2mg | Calcium: 82mg | Iron: 1mg

Love this recipe?Take a pic and tag @beccaludlum or #mycrazygoodlife!