cooked onion with dipping sauce in center, on red and white napkin

Baked Blooming Onion with Spicy Dipping Sauce

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!
Course Appetizer
Cuisine American
Keyword baked, onion
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4 servings
Calories 118kcal
Author Becca Ludlum


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


  • 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.


Calories: 118kcal | Carbohydrates: 6g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 84mg | Sodium: 1019mg | Potassium: 96mg | Fiber: 1g | Sugar: 3g | Vitamin A: 625IU | Vitamin C: 4.5mg | Calcium: 83mg | Iron: 1mg