Crispy Lightened Up Bloomin’ Chicken: Outback-Inspired Flavor, Guilt-Free & Easy

Inspired by the iconic Outback Steakhouse Bloomin’ Onion, this Bloomin’ Fried Chicken recipe brings a similar vibrant, spicy tang to succulent chicken. While it might not transport you to the Australian outback, it promises to deliver an incredibly satisfying “fried” chicken experience right in your own kitchen. This lighter take on a classic aims to please your cravings without the heavy guilt often associated with traditional deep-frying.

Our recipe transforms flattened chicken breast filets, coating them in a signature smoky, Outback-inspired spice blend. Instead of deep-frying, we opt for healthier cooking methods that still deliver an irresistible crunch. The chicken is then generously drizzled and dunked in a homemade Bloomin’ sauce, made lighter with fat-free Greek yogurt, ensuring you don’t miss out on any of the bold flavors. It’s the perfect choice for a delicious and wholesome “fake-away” night!

The original versions of both the Bloomin’ Onion and its chicken counterpart are typically submerged in a rich batter and deep-fried, resulting in a high-calorie dish. This lightened-up rendition, however, has been meticulously crafted to capture all the explosive flavor of the original without the excessive fat and calories. We prioritize taste and texture, ensuring every bite is as satisfying as the restaurant version, but with significant health benefits.

Forget the deep fryer! This recipe offers two fantastic, healthier cooking alternatives: pan-frying with just a touch of olive oil or using an air fryer. Both methods yield perfectly crispy chicken, giving you that delightful crunch without the added oil. This not only dramatically reduces the fat content and overall calories but also makes this dish incredibly Weight Watchers friendly, coming in at just 4 points per serving. It’s a testament that healthy eating doesn’t mean sacrificing flavor or satisfaction.

Why You Should Try This Bloomin’ Chicken Recipe

If you’re looking for a meal that ticks all the boxes – delicious, satisfying, and health-conscious – then this Bloomin’ Chicken recipe is for you. Here’s why it deserves a spot in your weekly rotation:

• Guilt-Free Indulgence: This recipe offers all the beloved flavors of the original Outback version but with a fraction of the fat and calories. By utilizing alternative cooking methods like pan-frying or air-frying and choosing leaner ingredients for the sauce, you can enjoy a truly decadent “fried” chicken experience without any of the guilt. It’s a perfect example of how healthier eating can still be incredibly flavorful and enjoyable.
• Weight Watchers Friendly & Versatile: With only 4 points per serving, this Bloomin’ Chicken is an excellent option for those following a Weight Watchers program or simply mindful of their calorie intake. Beyond its health benefits, its versatility is a major plus. You can serve it in countless ways: tucked into a soft sandwich bun, alongside a refreshing side salad for a balanced meal, over a hearty rice bowl for a complete dinner, or wrapped in a crisp lettuce leaf for a lighter option. Just remember, no matter how you serve it, don’t skimp on that irresistible Bloomin’ sauce!
• Quick, Easy & Fun: While the process involves a bit of hands-on coating (which can get a little messy in the best way!), this recipe is surprisingly quick and super easy to master. If you take a few minutes to prep all your ingredients into separate bowls before you start the dredging process, you’ll find the entire meal comes together faster than ordering and waiting for takeout. Plus, the delicious dipping sauce can be whisked together while your chicken is cooking, further streamlining your cooking time. It’s a rewarding dish that feels gourmet but is achievable on a busy weeknight.

Ingredients for Your Bloomin’ Chicken Feast

Gather these ingredients to create your own lightened-up Bloomin’ Chicken and its signature sauce. This recipe is designed for ease and flavor, serving 4 hungry individuals.

Yields: 4 Servings

For the Chicken:

• 2 large chicken breasts (approximately 700g total), or 700g chicken tenderloins – 0 points
• 1 large egg – 0 points
• 60 grams all-purpose flour – 6 points
• 30 grams cornstarch/cornflour – 3 points
• 125ml milk (any type works, but skim or unsweetened almond milk can further reduce calories) – 3 points
• 1 tbsp white vinegar
• 1 tsp cayenne pepper (adjust to your spice preference)
• ½ tsp onion powder
• ½ tsp garlic powder
• 1 tsp sweet paprika (adds beautiful color and mild flavor)
• 1 tsp ground coriander seeds
• 1 tsp dried oregano
• 1 tbsp olive oil (for pan-frying, or olive oil spray for air fryer) – 3 points

For the Signature Bloomin’ Sauce:

• 125g plain fat-free Greek yogurt (the secret to a lighter, tangy sauce) – 0 points
• 1 tbsp light tomato ketchup – 0 points
• 1 tsp Worcestershire sauce (adds a savory depth)
• 1 tsp garlic powder
• 1 tsp cayenne pepper (for that essential kick, adjust as desired)
• 1 tsp salt (to taste)
• 1 tsp black pepper (freshly ground is best)
• Optional: a squeeze of fresh lemon juice for brightness

How to Cook Outback Bloomin’ Chicken (Step by Step)

Get ready to create this incredible dish with ease! With just a little preparation and quick cooking, you’ll have a satisfying meal in no time.

Prep time: 15 minutes
Cook time: 10-15 minutes

1. Prepare the Chicken: Begin by patting the chicken breasts thoroughly dry with paper towels. This is crucial for achieving a crispy coating. Place each breast on a flat cutting surface. Place one hand flat on top of a breast and carefully slice horizontally through the center, almost all the way through, to create two thinner pieces that are still slightly attached. This butterfly technique helps in even cooking.
2. Next, place each butterflied chicken breast between two sheets of baking paper or plastic wrap. Using a heavy rolling pin or a meat tenderizer, gently pound the chicken until it is about the thickness of your little finger (approximately 1/4 to 1/2 inch thick). This ensures quick and even cooking. Finally, slice each flattened breast into three smaller, manageable pieces.
3. Prepare the Wet Mixture: In a shallow bowl, combine the white vinegar and milk. Whisk them lightly and let the mixture sit for about 5 minutes. This creates a quick “buttermilk” substitute, which helps tenderize the chicken and adhere the coating. After 5 minutes, add the egg and whisk again until everything is well combined.
4. Prepare the Dry Mixture: In a second shallow bowl, combine the all-purpose flour, cornstarch (or cornflour), cayenne, onion powder, garlic powder, sweet paprika, ground coriander seeds, and dried oregano. Mix these dry ingredients thoroughly to ensure the spices are evenly distributed throughout the flour. This is your flavorful dredging mixture.
5. Coat the Chicken: Take each piece of chicken and dredge it first in the flour mixture, turning to coat fully. Gently shake off any excess flour. Then, immediately transfer the chicken into the egg mixture, turning it to ensure it’s completely covered. Finally, place the chicken back into the flour mixture for a second coating, making sure the entire piece is generously covered. This double-dredging technique creates an extra crispy crust.
6. Lay each coated chicken filet on a piece of baking paper or a wire rack as you work through the remaining pieces. This prevents them from sticking and helps the coating set slightly before cooking.
7. Pan-Frying Method: Heat a small, deep frying pan or cast-iron skillet over medium-high heat. Add one tablespoon of olive oil. Once the oil is shimmering (but not smoking), carefully add two or three pieces of chicken, making sure not to overcrowd the pan. Cook undisturbed for 5-6 minutes on the first side until golden brown and crispy. If it browns too quickly, reduce the heat slightly.
8. Flip the chicken pieces and cook for another 3-4 minutes on the second side, or until they are golden brown, cooked through, and reach an internal temperature of 165°F (74°C). Remove the cooked chicken to a plate lined with paper towels to drain any excess oil, helping to maintain its crispiness. Repeat this process with the remaining chicken pieces.
9. Air Fryer Method (Alternative): For an even lighter option, spray the coated chicken pieces generously with olive oil spray. Place them in a single layer in your air fryer basket, ensuring they don’t overlap. Air fry at 375°F (190°C) for 12-15 minutes, flipping halfway through, until golden, crispy, and cooked to an internal temperature of 165°F (74°C).
10. Prepare the Bloomin’ Sauce: While the chicken is cooking, prepare the dipping sauce. In a small bowl, whisk together the plain fat-free Greek yogurt, light tomato ketchup, Worcestershire sauce, garlic powder, cayenne pepper, salt, and black pepper. Stir until completely smooth and well combined. Taste and adjust seasoning as needed – you might want a bit more cayenne for extra heat or a squeeze of lemon juice for brightness.
11. Serve: Once all the chicken is cooked, sprinkle it with a pinch of extra salt immediately after removing it from the heat. You can serve the chicken whole or slice it into strips before serving, with plenty of the delicious Bloomin’ sauce on the side for dipping. Enjoy your homemade, lightened-up Bloomin’ Chicken!

Variations and Substitutions to Customize Your Bloomin’ Chicken

This recipe is incredibly adaptable, allowing you to tailor it to your taste preferences and dietary needs. Don’t be afraid to experiment!

• Adjusting the Heat: The cayenne pepper is key to the “Bloomin'” kick. If you prefer a milder flavor, feel free to reduce the amount or omit it entirely. For those who love a fiery challenge, you can always increase the cayenne or add a pinch of red pepper flakes to both the chicken coating and the sauce.
• Serving Suggestions Galore: This versatile chicken can be the star of many meals. Beyond serving it as a standalone dish with the dipping sauce, consider these ideas:
  • Wraps & Sandwiches: Slice the chicken into strips and tuck it into warm tortillas or sandwich buns with fresh lettuce, tomato, and extra Bloomin’ sauce.
  • Salad Topper: Cube the cooked chicken and sprinkle it over a crisp green salad for a hearty and flavorful meal. A wedge salad with a creamy dressing would be an excellent pairing.
  • Grain Bowls: Serve over cauliflower rice, brown rice, or quinoa with some roasted vegetables for a balanced and filling meal.
  • Sides: Pair it with steamed green beans, a fresh coleslaw, baked sweet potato fries, or a light cucumber salad to complete your healthy fake-away experience.
• Chicken Alternatives: While chicken breast is specified, you can also use boneless, skinless chicken thighs for a juicier result, though the cooking time might need slight adjustment. Chicken tenderloins are also a great option as they are naturally thin and cook quickly.
• Gluten-Free Option: To make this recipe gluten-free, substitute the all-purpose flour with a 1:1 gluten-free flour blend. Ensure your cornstarch is also gluten-free.
• Sauce Enhancements: For an extra layer of flavor in the Bloomin’ sauce, consider adding a tiny dash of smoked paprika or a hint of pickle juice for an added tang.

Expert Tips & Tricks for Making Perfect Bloomin’ Chicken

Achieving perfectly crispy, flavorful Bloomin’ Chicken is simple with these helpful tips:

• The Importance of Pounding: Pounding the chicken breasts into a thin, even layer is a crucial step. This not only significantly reduces the cooking time but also ensures the chicken cooks through evenly, preventing dry spots or undercooked centers. A thin filet also offers a larger surface area for that delicious crispy coating, maximizing flavor in every bite. Aim for a thickness of about 1/4 to 1/2 inch.
• Minimize the Mess with “Wet Hand, Dry Hand”: Dredging chicken can get messy quickly. To keep your hands (and your kitchen) cleaner, try the “wet hand, dry hand” technique. Use one hand (your “dry hand”) exclusively for handling the flour mixture and placing chicken into the egg. Use your other hand (your “wet hand”) only for transferring the chicken from the egg back into the flour. This prevents clumpy, batter-coated fingers and makes the cleanup much easier.
• Don’t Overcrowd the Pan/Air Fryer: Whether you’re pan-frying or air-frying, avoid overcrowding the cooking surface. Cooking too many pieces at once lowers the temperature, leading to steamed rather than crispy chicken. Cook in batches, allowing enough space around each piece for proper air circulation and browning.
• Check for Doneness: The safest way to ensure your chicken is cooked through is by using a meat thermometer. Insert it into the thickest part of the chicken; it should read 165°F (74°C). If you don’t have a thermometer, make a small cut into the center of the thickest piece to ensure there is no pink visible.
• Pre-Mix Your Spices: To save time during the cooking process, consider mixing all your dry spices for the chicken coating ahead of time. You can store the blend in an airtight container for future use as well.
• Serving Immediately for Best Crispiness: Fried chicken is best enjoyed fresh off the stove or out of the air fryer when it’s at its crispiest. While leftovers are still delicious, the coating tends to soften over time.
• Storage and Reheating: Store leftover Bloomin’ Chicken in an airtight container in the refrigerator for up to 3-4 days. To reheat, the air fryer or oven (at 350°F / 175°C) is best to help restore some crispiness, typically for 5-10 minutes. Microwaving is not recommended as it will make the chicken soggy.

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