Healthy Air Fryer Blooming Onion: Low-Carb, High-Protein Recipe

A low-carb, high-protein twist on the classic steakhouse appetizer, featuring a crispy crust made with crushed pork rinds and whey protein, served with a creamy Greek yogurt dip.

Ingredients

• 1 large sweet Vidalia onion (approx. 300g, root intact and outer skin peeled)
• 1 large egg, whisked
• 2 tbsp unsweetened almond milk
• 1/2 cup pork panko (finely crushed pork rinds; substitute fine almond flour if preferred)
• 2 tbsp unflavored whey protein isolate powder
• 2 tbsp grated Parmesan cheese
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp dried oregano
• 1/2 tsp kosher salt
• 1/4 tsp cayenne pepper
• Olive oil cooking spray
• 1/2 cup 0% fat plain Greek yogurt
• 1 tbsp sugar-free ketchup
• 1 tsp prepared horseradish
• 1/2 tsp smoked paprika
• 1/4 tsp garlic powder
• 1/4 tsp Worcestershire sauce

Instructions

1. Cut off the top half-inch of the onion stem, leaving the root base intact. Peel the outer papery layers.
2. Place the onion cut-side down on a cutting board. Starting 1/2 inch away from the root, make 12 to 16 downward cuts evenly around the onion.
3. Flip the onion cut-side up. Submerge it into a bowl of ice-cold water for 10 minutes to help the petals naturally spread out, then remove and pat thoroughly dry with paper towels.
4. In a shallow dish, whisk together the egg and almond milk.
5. In a second dish, combine pork panko, unflavored whey protein isolate, Parmesan cheese, paprika, garlic powder, onion powder, oregano, salt, and cayenne.
6. Set the onion onto a sheet of foil. Pour the egg wash evenly over the onion, gently spreading petals to coat inside and out.
7. Spoon the dry crumb mixture generously over the petals, ensuring the seasoning covers the inner layers.
8. Spray the entire coated onion generously with olive oil spray to prevent chalkiness.
9. Preheat the air fryer to 360°F (180°C). Use the foil edges as a sling to lower the onion into the basket.
10. Cook at 360°F (180°C) for 15 to 18 minutes, until the onion petals are deep golden-brown, crispy at the tips, and tender when pierced near the center root.
11. While cooking, whisk the Greek yogurt, sugar-free ketchup, horseradish, paprika, garlic powder, and Worcestershire sauce until smooth.
12. Transfer the crisp onion to a plate, discard the foil sling, and serve immediately with the chilled dip.

Notes

Store leftover petals in an airtight glass container lined with a dry paper towel in the refrigerator for up to 3 days. To restore maximum crunch, reheat refrigerated petals in the air fryer at 360°F (180°C) for 3 to 4 minutes. Freezing is not recommended. For dairy-free needs, replace Parmesan with nutritional yeast and use dairy-free unsweetened yogurt for the sauce.