Healthier Baked Blooming Onion

If you love the fried blooming onion appetizer that you find at popular restaurants but don’t want to consume over 1000 calories, you’ll find this healthier baked blooming onion recipe a great alternative.

I’m always motivated to eat healthier in January, aren’t you? But I really don’t want to eliminate all my favorite foods. So making healthier versions of my favorites is a way to satisfy cravings without denying myself flavorful foods.

Today I’m sharing how I make a healthier version of the blooming onion appetizer that you can find at Outback Steakhouse, Texas Roadhouse, and other popular chain restaurants. All of those versions are deep fried and delicious but…

I always feel super guilty after eating one because of all the calories they contain!

This baked blooming onion recipe is really easy to make at home and will impress any guests that you may be serving. Plus, I’m including a dipping sauce recipe that is the perfect accompaniment. 

How to Make a Baked Blooming Onion

First, you are going to need a very large onion. You can use Spanish onions, Vidalia onions, or Texas Sweets. 

Place your onion on a cutting board and slice off the top of the onion.

Turn over the onion and just barely trim off the roots. You don’t want to cut off much from the bottom because that is what will keep the blooming onion intact. Peel off the skin and discard.

Turn the onion back over and cut the onion into quarters. Be very careful to stop cutting when you are about 1/2 inch from the root. 

In each section, make 3 more cuts. Continue making cuts until you have 16 total cuts. 

Place the cut onion into an ice bath for at least 1 hour. This helps the petals open up so it can bloom!

Take the onion out of the ice water and pat dry. In a small bowl, whisk together 2 beaten eggs and 1/4 cup milk. Place the onion in the egg mixture, gently open the petals, and spoon the egg mixture down inside each petal.

In another small bowl, mix together 2/3 cup Panko breadcrumbs, 1 teaspoon Creole (or Cajun) seasoning, 1/2 cup all-purpose flour,  1 teaspoon garlic powder, and 1/2 teaspoon each of salt and pepper. 

Take the onion out of the egg mixture and place the onion in the bowl with the dry mixture. Use your hands to sprinkle the dry mixture down inside the petals and press the mixture on the outside of the petals. Don’t worry if you don’t get every petal completely coated.

Preheat your oven to 400 degrees. 

Place the onion on a baking sheet lined with aluminum foil that has been lightly greased with a small amount of oil.

Create a tent with additional foil and loosely cover the onion. Bake the onion covered for the first 5 minutes, remove the tent, and bake for an additional 15 minutes. 

To make the dipping sauce for the baked blooming onion:

Mix together 1/3 cup mayonnaise, 2 tablespoons sour cream, 1/4 teaspoon paprika, and 2 tablespoons wing sauce. 

You will need to hollow out the top of the onion to fit a small container of the dipping sauce in the blooming onion. 

Serve immediately while the onion is warm. 

5 from 2 votes

Print

Healthier Baked Blooming Onion

Enjoy the popular restaurant blooming onion appetizer without all the calories.

Course Appetizer

Cuisine American

Keyword healthier blooming onion

Prep Time 1 hour 15 minutes

Cook Time 20 minutes

Total Time 1 hour 35 minutes

Servings 2

Calories 419 kcal

Author Jane Windham

Ingredients

• 1 large onion
• 2 eggs lightly beaten
• 1/4 cup whole milk
• 2/3 cup panko breadcrumbs
• 1 teaspoon Creole or Cajun seasoning
• 1/2 cup all-purpose flour
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon pepper

For the dipping sauce

• 1/3 cup mayonnaise
• 2 tablespoons sour cream
• 1/4 teaspoon paprika
• 2 tablespoons wing (or Buffalo) sauce

Instructions

1. Place the onion on a cutting board and slice off the top of the onion.

2. Turn over the onion and just barely trim off the roots.

3. Turn the onion back over and cut the onion into 4 quarters, being very careful to stop within 1/2 inch of the root.

4. In each quarter section, make 3 additional cuts. Continue making cuts until you have 16 total cuts.

5. Put the cut onion into an ice bath for at least 1 hours. This helps the petals open up.

6. Take the onion out of the ice water and pat dry. 

7. In a small bowl, whisk together the beaten eggs and milk.

8. Place the onion in the egg mixture, gently open the petals, and spoon the egg mixture down inside each petal.

9. In another small bowl, mix together the panko breadcrumbs, flour, creole seasoning, garlic powder, and salt and pepper.

10. Take the onion out of the egg mixture and place the onion in the dry mixture. Use your hands to sprinkle the dry mixture down inside the petals and press the mixture onto the outside of the petals.

11. Preheat the oven to 400 degrees Fahrenheit. 

12. Place the onion onto a baking sheet lined with aluminum foil that has been lightly greased with a small amount of oil.

13. Create a tent with additional foil and loosely cover the onion. Bake covered for 5 minutes, remove the tent, and continue baking for an additional 15 minutes.

To make the dipping sauce

1. Mix together the mayonnaise, sour cream, paprika, and wing sauce. 

2. Hollow out the top of the baked onion in order to fit a small container of the dipping sauce in the blooming onion.

3. Sprinkle a small amount of additional paprika on top of the dipping sauce, if desired. 

4. Serve immediately while the onion is warm.

Recipe Notes

Reduce the calories even more by using reduced fat mayonnaise and sour cream in the dipping sauce. 

Nutrition Facts

Healthier Baked Blooming Onion

Amount Per Serving

Calories 419 Calories from Fat 192

% Daily Value*

Total Fat 21.3g 33%

Saturated Fat 5.5g 28%

Cholesterol 182mg 61%

Sodium 1268mg 53%

Total Carbohydrates 46.7g 16%

Dietary Fiber 2.8g 11%

Sugars 7.9g

Protein 11.9g 24%

* Percent Daily Values are based on a 2000 calorie diet.

If you’re looking for even more healthy menu options, check out these two recipes below.

The first one is from my friend Julie from Redhead Can Decorate. She’s figured out away to lighten up a reuben sandwich! Give her a visit to get the recipe and then check out how she and her husband have totally transformed their home with their awesome DIY projects.

VEGETARIAN REUBEN SANDWICH

And the next recipe is from my friend Kristi who blogs at Chatfield Court. After you go over to get her recipe, you may want to poke around on her blog because she lives in a beautiful, authentic stone cottage!

ONE PAN BALSAMIC CHICKEN AND ROASTED VEGETABLES

Enjoy your weekend, folks, and stay warm!