Low Fat Blooming Onion

Indulge in the guilt-free goodness of this Low Fat Blooming Onion, a healthier twist on the classic restaurant appetizer. Crafted with a single large sweet onion and coated in a flavorful blend of whole wheat breadcrumbs, garlic powder, paprika, and onion powder, this baked masterpiece offers all the crunch without the deep-fried calories. Whisked egg whites help the golden breadcrumb coating adhere perfectly, while baking at 400°F ensures a crispy, tender bloom. Paired with a zesty, protein-packed dipping sauce made from fat-free Greek yogurt, Sriracha, and a splash of lemon juice, this low-fat blooming onion is the ideal sharable snack or appetizer for any occasion. With just 30 minutes of cooking time, it’s an easy, guilt-free crowd-pleaser!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 large sweet onion
• 1 cup whole wheat breadcrumbs
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon onion powder
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 3 egg whites
• 1 non-stick cooking spray
• 1 cup fat-free Greek yogurt
• 1 tablespoon Sriracha sauce
• 1 tablespoon lemon juice

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

Cut off the top of the onion (not the root) and peel the outer skin. Place the onion cut-side down and make 16 evenly spaced cuts around it, slicing from the root to the cut surface.

Step 3

Carefully turn the onion over and use your fingers to gently separate the outer layers, creating the blooming effect.

Step 4

In a bowl, mix the whole wheat breadcrumbs, garlic powder, paprika, onion powder, salt, and black pepper.

Step 5

In a separate bowl, whisk the egg whites until frothy.

Step 6

Place the blooming onion on the prepared baking sheet. Spray it lightly with non-stick cooking spray.

Step 7

Pour the egg whites over the onion, ensuring to coat it thoroughly, opening the layers to allow coverage.

Step 8

Generously sprinkle the breadcrumb mixture over the onion, again ensuring all layers are covered.

Step 9

Bake the onion in the preheated oven for 25 to 30 minutes, or until it is tender and the breadcrumbs are golden brown and crispy.

Step 10

For the dipping sauce, mix the fat-free Greek yogurt, Sriracha sauce, and lemon juice in a small bowl until well combined.

Step 11

Serve the blooming onion warm, alongside the dipping sauce, for a delicious and low-fat appetizer.

Nutrition Facts

Serving size	(836.6g)

Amount per serving	% Daily Value*
Calories	821.2

Total Fat 6.8g	0%
Saturated Fat 1.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 16.3mg	0%
Sodium 2561.5mg	0%
Total Carbohydrate 130.5g	0%
Dietary Fiber 16.2g	0%
Total Sugars 32.1g
Protein 58.7g	0%

Vitamin D 0IU	0%
Calcium 487.1mg	0%
Iron 7.5mg	0%
Potassium 1397.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 7.5%

Protein: 28.7%

Carbs: 63.8%