A low carb and low calorie version of the steakhouse classic — this Keto Blooming Onion is a guilt-free indulgence! It’s Paleo and gluten free too!
You asked for it…
A couple months ago I asked the readers of my Weekly Recipe Share Newsletter to hit me with the recipes they most wanted to see on my website. (PS – If you haven’t subscribed yet, what are you waiting for…it’s free!)
Overwhelmingly I heard…”we want more Keto!!”
I’m SO SO excited about this Keto Blooming Onion recipe!
I don’t know about you, but the Bloomin’ Onion is my favorite thing on the menu at Outback. However, the original version is pretty much a calorie bomb, so it’s not something I eat very often.
Instead, we created a Keto Blooming Onion that is baked — there’s only 3 grams of net carbs and 71 calories per serving!
In addition to being Keto-friendly, this baked blooming onion is perfect if you’re on a low-carb diet, Paleo diet, gluten free diet, or simply want a healthier version of your favorite appetizer.
PS- Drop your email address in the form below to join our Weekly Recipe Share Newsletter. It’s totally free and we’ll send new recipes and recipe collections directly to your inbox every week or so!
Make Cooking Fun (and Easy!)
What is Keto?
Essentially, the Keto diet is a low-carb, high-fat way of eating. After about a week or so, your body enters a state known as “ketosis.” This means your body burns more fat for energy because it doesn’t have the carbs that it would normally use.
Following a ketogenic diet can also help shed excess water weight, curb cravings (since fat helps keep you feeling full longer), and lead to substantial weight loss. To see those benefits, you need to faithfully follow the plan, as eating too many carbs can stop ketosis.
If it sounds familiar, that’s because Keto is almost the same as the Atkins Diet, except Keto doesn’t involve different “phases.”
A ketogenic diet is not for everyone. However, I know from experience that you can lose weight with a low carb diet — I’ve done both Atkins and the South Beach Diet and loved the results once my body was in the ketosis state. I usually incorporated carbs slowly back into my diet once I hit my goal weight, and this might be a more maintainable way to try Keto or a low carb plan.
Read this next: Want to see how keto worked for us? Read our article “What is Keto” to get our complete beginner’s guide and see my before/after photos!
Want to learn more about the Keto Diet?
For your convenience, I’ve included shop-able ad links to resources used to make this recipe and about the Keto lifestyle. Disclosure policy available here.
Grab the best-selling resource The Keto Diet by Leanne Vogel, creator of the renowned website Healthful Pursuit. It breaks down the secret to how fats can actually super-charge weight loss, without leaving you feeling hungry! Plus there are a ton of other keto-friendly recipes inside.
More of our favorite Keto recipes:
- No-bake Keto Cookies (this is our most popular recipe of 2018…by far!)
- 3-Ingredient Keto Peanut Butter Cookies
- Keto Breakfast Cups
- Keto Buffalo Chicken Meatballs
How to Make a Low Carb Baked Blooming Onion
Keep reading for step-by-step photo instructions and prep tips. A free printable copy of the recipe is available at the bottom of the post, along with recipe video demo.
For this baked blooming onion recipe you’ll want to choose an extra large onion, about the size of a softball.
Peel the papery outer layer from your onion, then slice about a half inch off the top, so that the top is flat. You can then cut your onion into sections (6-8 sections).
TIP: Be sure to stop your cuts before you reach the bottom of the onion so that your onion stays together in one piece.
Gently spread apart the onion “petals” to give the appearance of a blooming onion.
Whisk together dry ingredients in a mixing bowl to create your breading. Use a separate mixing bowl for your egg wash.
First, coat the onion completely in your egg wash.
TIP: Use a spoon to pour egg between the onion sections, so that the entire surface is covered.
Next, coat your blooming onion completely with the seasoned flour mixture.
TIP: We used coconut flour for our Keto Blooming Onion, but almond flour is also keto-friendly and Paleo, so that is another option.
Place onion on a prepared baking sheet and continue sprinkling mixture until all parts of the onion are covered.
TIP: Brush olive oil to the top and outer petals to help achieve that gorgeous crispy golden brown outer coating when you bake your blooming onion.
Wrap onion with foil and bake for 30 minutes covered. Remove foil and bake for an additional 10 minutes uncovered.
TIP: For an extra crispy blooming onion, broil for 3-5 minutes, watching closely.
Make Cooking Fun (and Easy!)
Low Carb Dipping Sauces Sauces
- Make a batch of our Homemade Zero Carb Keto Mayonnaise (pictured below) and mix in some buffalo sauce for a low-carb buffalo dip!
- Our Low Carb Spicy Mayo tastes amazing with this paleo blooming onion too!
Grab a free printable copy of our Keto Blooming Onion recipe:
A low carb and low calorie version of the steakhouse classic — this Keto Blooming Onion is a guilt-free indulgence! Click for video and photo recipe steps.
- 1 onion extra large
- 1/2 cup coconut flour
- 2 teaspoons paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon cayenne pepper
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 eggs
- 1 Tablespoon olive oil
- Preheat oven to 350°F.
- Peel away the outer layer of the onion. Cut about a half inch off the top. Cut onion from the top down into eight equal sections, stopping about an inch from the base to keep the onion attached in one piece.
- Gently spread apart the onion "petals" to give the appearance of a blooming onion.
- In a mixing bowl add salt, pepper, cayenne, garlic powder, paprika and coconut flour. Whisk together with a fork.
- Beat the raw eggs in a mixing bowl. Place onion in bowl and roll to coat completely in egg. Use a spoon to pour egg between the onion sections, so that the entire surface is covered.
- Place onion in bowl with seasoned flour mixture and roll to coat. Place onion on a prepared baking sheet and continue sprinkling mixture until all parts of the onion are covered.
- Brush olive oil to the top and outer petals.
- Wrap onion with foil and bake for 30 minutes covered. Remove foil and bake for an additional 10 minutes uncovered.
- For an extra crispy blooming onion, broil for 3-5 minutes, watching closely.
Note: Nutrition information is a rough estimate only; actual values will vary based on the exact ingredients used and amount of recipe prepared.
Be sure to pin our Keto Blooming Onion on Pinterest:
For another amazing keto-friendly appetizer, try our Buffalo Chicken Keto Cauliflower Tots too!
Last updated on July 30th, 2019 at 04:05 pm