Low Sodium Blooming Onion

Indulge guilt-free in the crispy, savory goodness of this Low Sodium Blooming Onion, a lightened-up twist on the beloved restaurant classic! This baked version features a tender Vidalia onion coated in a flavorful blend of whole wheat flour, garlic powder, paprika, and a hint of cayenne for just the right amount of kick. Skipping the deep fryer, this recipe uses olive oil spray and an oven-baking method to achieve a golden, crispy finish with no added salt—perfect for those watching their sodium intake. With just 20 minutes of prep time, this healthier blooming onion is ready to wow your family or guests, complete with a garnish of fresh parsley for a pop of color. Serve it warm as a stunning appetizer or snack that’s as satisfying as it is wholesome!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 large sweet onion (such as Vidalia)
• 1 cup whole wheat flour
• 1 teaspoon unsalted garlic powder
• 1 teaspoon onion powder
• 1 teaspoon paprika
• 0.5 teaspoon cayenne pepper
• 0.5 teaspoon black pepper
• 1 cup buttermilk
• 1 large egg
• 1 teaspoon low-sodium baking powder
• 0 olive oil spray
• 1 tablespoon fresh parsley, chopped (for garnish)

Directions

Step 1

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

Step 2

Peel the onion and cut about 1/2 inch off the top, leaving the root end intact. Place the onion root-side down and make 16-20 cuts from the top towards the root to create petals, being careful not to cut through the root.

Step 3

Gently separate the onion petals to open them up.

Step 4

In a bowl, mix the flour, garlic powder, onion powder, paprika, cayenne pepper, black pepper, and low-sodium baking powder.

Step 5

In another bowl, whisk together the buttermilk and egg until smooth.

Step 6

Dip the onion into the buttermilk mixture, making sure it gets between all the petals, then coat it thoroughly with the flour mixture.

Step 7

Repeat the dipping and coating process to ensure a well-coated onion with the dry mixture.

Step 8

Place the onion on the prepared baking sheet, spray generously with olive oil spray to ensure crispness, and bake in the preheated oven for 20-25 minutes or until golden brown and crispy.

Step 9

Remove from oven and let it cool for a couple of minutes.

Step 10

Garnish with freshly chopped parsley and serve warm.

Nutrition Facts

Serving size	(584.5g)

Amount per serving	% Daily Value*
Calories	749.4

Total Fat 19.1g	0%
Saturated Fat 7.2g	0%
Polyunsaturated Fat 2.4g
Cholesterol 246.4mg	0%
Sodium 387.8mg	0%
Total Carbohydrate 120.2g	0%
Dietary Fiber 19.2g	0%
Total Sugars 21.1g
Protein 33.3g	0%

Vitamin D 180.6IU	0%
Calcium 409.5mg	0%
Iron 7.0mg	0%
Potassium 1262.0mg	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: 21.9%

Protein: 16.9%

Carbs: 61.2%