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!
Ingredients in this Baked Blooming Onion:
- large onion (white or sweet)
- almond flour
- paprika
- garlic salt
- pepper
- eggs
- water
Ingredients in the Spicy Dipping Sauce:
- plain Greek yogurt
- hot sauce
- chili powder (or cayenne pepper to make it spicy)
- garlic salt
How to make a Baked Blooming Onion:
- Preheat oven to 400 F
- On a cutting board, cut about 1/2 inch off the top of the onion, leaving the rood side intact.
- Flip the onion so the flat side rests on the cutting board and the roots faces up.
- Slice the onion vertically, going from the root to the cutting board. You will want to leave about 1/3 of an inch between the root and where you slice. The root will hold the onion together. Your slices should be about a finger width thick.
5. Flip the onion back over so that the “petals” of the onion fan out. Cut out the center bud that sticks up out of the onion. *This is optional but will give you a place to rest your dipping sauce.
6. Place the onion in the center of a baking sheet or baking pan. You can add aluminum foil to the bottom if you think it’ll be easier for you to lift onto a serving tray.
7. In a small bowl, whisk together the eggs and water to make an egg wash. In another bowl, mix together the almond flour, garlic salt, paprika, and pepper.
8. Lightly sprinkle some of the almond flour mix over the onion, then drizzle the egg mixture on the onion and use a brush to spread it out. Be sure to get in between each onion petal. Cover the onion with the remaining almond flour mix. Don’t forget to spoon some almond flour between the petals!
9. Bake the onion at 400 F for 20-25 minutes. When done, remove the onion from the oven and use a spatula to lift the onion to a serving plate.
10. Mix together the dip in a small bowl. Place a (very) small bowl in the center of the onion and fill with the dip. Store the left-over dip in the fridge and refill the dip as needed.
Is this Baked Bloomin’ Onion approved for the Ultimate Portion Fix and other container diets, like the 21 Day Fix?
It is! Here are the counts, and how I got there:
According to a Beachbody message board, the 21 Day Fix count for almond flour is 2T for 1 blue container. This recipe uses 1/4 cup, or 4 T, so that’s 2B containers for the entire recipe. (click here to find all of the unpublished and hidden Beachbody updates)
Almond Flour: 2B
Onion: 2G
2 eggs: 1R
Without the dipping sauce, the counts for this entire recipe are: 2 blue containers, 2 green containers, and 1 red container.
After dividing that by 4 (because this recipe serves four people), you’ll count 1/2 blue, 1/2 green, and 1/4 red.
For the Spicy Dipping Sauce, 1R for the Greek yogurt, and the other ingredients are free foods.
After adding that into the per serving container counts, the total container count for the baked onion and dipping sauce is 1/2 blue, 1/2 green, and 1/2 red.
Is this a Weight Watchers healthy appetizer?
It totally is. The points for just the onion are 1 Freestyle SmartPoint per serving because of the almond flour. If you use fat free Greek yogurt to make the dipping sauce, that is free.
One point for something that is usually deep fried with bread crumbs and cream cheese in the sauce? Heck yes, I’ll take this version any day.
Trim Healthy Mama:
This is a THM-S recipe.
Are you looking for more healthy appetizer recipes?
- Crack Chicken Dip There are so many delicious ways to eat this appetizer–as a dip, rolled up in pinwheels, or stuffed inside of mini bell peppers.
- Buffalo Cauliflower Bites If it’s buffalo, I’m in! These do not taste like cauliflower to me, and they have quite a kick!
- Buffalo Chicken Dip I am never without this in my freezer because it makes a perfect lunch or happy hour snack! My kids love to dip tortilla chips in it, but I love it with cucumbers.
- Spinach Artichoke Dip The classic recipe but with some healthy changes–you’ll wow your guests with this one!
- Coconut Shrimp with Sweet Chili Sauce I can’t believe she was able to make this healthy, but she did it and it’s delicious!
- Mini Pear, Pecan, and Goat Cheese Appetizers These are so pretty–especially with the little forks sticking out! A must for your next dinner party.
- Bite Size Buffalo Chicken Nuggets Perfect for those days when you can’t stop snacking!
- Black Bean Hummus Taco Dip My friends rave about this recipe when I bring it for dinners!
Baked Blooming Onion with Spicy Dipping Sauce
Ingredients
For the onion:
- 1 onion large, white or sweet
- 1/4 cup almond flour
- 1 tsp paprika
- 1 tsp garlic salt
- 1/2 tsp pepper
- 2 eggs
- 1 tbsp water
For the sauce: (makes enough to fill the dip cup and refill a few times)
- 3/4 cup Greek yogurt plain
- 1 tbsp hot sauce
- 1 tsp chili powder or cayenne pepper to make it spicy
- 1/2 tsp garlic salt
Instructions
- Preheat the oven to 400 degrees F.
- On a cutting board, cut about 1/2 inch off the top of the onion. The roots should still be in place.
- Flip the onion so the flat side rests on the cutting board and the roots face up.
- Slice the onion vertically, going from the root to the cutting board. You will want to leave about 1/3 of an inch between the root and where you slice. The root will hold the onion together. Your slices should be about a finger width thick.
- Flip the onion back over so that the "petals" fan out. Cut the center bud that sticks up out of the onion. *This is optional but will give you a place to rest your dipping sauce.
- Place the onion in the center of a baking pan.
- In a small bowl, mix together the eggs and water to make an egg wash. In another bowl, mix together the almond flour, garlic salt, paprika, and pepper.
- Lightly sprinkle some of the almond flour mix over the onion, then drizzle the egg was on the onion and use a brush to spread it out. Be sure to get in between each petal. Cover the onion with the remaining almond flour mix. Don't forget to spoon some almond flour between the petals!
- Bake the onion at 400 degrees F for 20-25 minutes. When done, remove the onion from the oven and use a spatula to lift the onion to a serving plate.
To make the dip:
- Mix together the dip in a small bowl. Place a (very) small bowl in the center of the onion and fill with the dip. Store the left-over dip in the fridge and refill the dip as needed.
Tara says
Oh, I remember getting these at Damon’s! Sadly, I think they all closed. Can’t wait to make it again!
Tayler Ross says
This is my favorite appetizer from Outback, so I’m glad to have a recipe to make it at home now! Thanks so much for sharing!
Taryn says
Thank you! I need a low carb blooming onion so I’m not tempted by the fattening real one!
Jacquelyn Hastert says
I love that dipping sauce! It has just the right amount of kick to it. This will be perfect for this weekend.