Low Fat Blooming Onion
Transform your appetizer game with this irresistible Low Fat Blooming Onion recipe—an oven-baked, guilt-free spin on the classic restaurant favorite! Featuring a large sweet onion blossomed to perfection, it’s coated in a crispy blend of whole wheat breadcrumbs, garlic powder, and smoky paprika for a satisfying bite without the deep-fried calories. The dish is enhanced with a zesty, homemade dipping sauce made from fat-free Greek yogurt, tangy lemon juice, and a spicy kick of Sriracha. Ready in just 50 minutes, this lightened-up appetizer is a crowd-pleaser that pairs indulgence with healthy eating—all while catering to low-fat and wholesome lifestyle goals. Perfect for sharing, serve it freshly baked for a stunning centerpiece at your next gathering!
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Recipe Information
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
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
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.
Carefully turn the onion over and use your fingers to gently separate the outer layers, creating the blooming effect.
In a bowl, mix the whole wheat breadcrumbs, garlic powder, paprika, onion powder, salt, and black pepper.
In a separate bowl, whisk the egg whites until frothy.
Place the blooming onion on the prepared baking sheet. Spray it lightly with non-stick cooking spray.
Pour the egg whites over the onion, ensuring to coat it thoroughly, opening the layers to allow coverage.
Generously sprinkle the breadcrumb mixture over the onion, again ensuring all layers are covered.
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.
For the dipping sauce, mix the fat-free Greek yogurt, Sriracha sauce, and lemon juice in a small bowl until well combined.
Serve the blooming onion warm, alongside the dipping sauce, for a delicious and low-fat appetizer.
Nutrition Facts
Calories |
821 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.8 g | 9% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 16 mg | 5% | |
| Sodium | 2562 mg | 111% | |
| Total Carbohydrate | 130.5 g | 47% | |
| Dietary Fiber | 16.2 g | 58% | |
| Total Sugars | 32.1 g | ||
| Protein | 58.7 g | 117% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 487 mg | 37% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 1397 mg | 30% | |
*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.
