Bloomin Onion Chicken
Bloomin Onion Chicken pairs crunchy, onion-seasoned breading with tender oven-baked chicken tenders and a tangy, horseradish-kissed dipping sauce. Each bite balances savory spice, gentle heat, and a satisfying shatter of crust. Perfect for game day or as a shareable appetizer that feels like a steakhouse favorite at home.
- Prep15 mins
- Cook20 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Bloomin Onion Chicken, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 2 / 100
- Nutrients per calorie. Higher is better.
- Energy Density
- 40 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 29
- Heart Health
- 51
- Metabolic
- 18
- Digestive
- 40
- Inflammatory
- 41
- Performance
- 29
- General Wellness
- 1
Line a 13x18-inch rimmed baking sheet with aluminum foil and drizzle with 3 tablespoons olive oil. Put the pan in the oven as it preheats. Preheat the oven to 425 degrees F (220 degrees C).
- 2
In a shallow dish, stir together flour, onion powder, salt, garlic powder, paprika, and pepper. Place beaten eggs in a second shallow dish. In a third shallow dish, combine French-fried onions and breadcrumbs.
- 3
Dip each chicken tender first in the flour mixture, then in the egg mixture, and finally in the onion–breadcrumb mixture until fully coated; set aside.
- 4
Carefully take the baking sheet out of the oven and swirl it to spread the hot oil. Arrange the coated chicken pieces on the prepared baking sheet.
- 5
Bake in the preheated oven for 8 minutes. Flip and continue baking until the chicken is golden brown and cooked through, about 5 to 6 minutes more, or until an instant-read thermometer inserted into the thickest part reads at least 165 degrees F (74 degrees C).
- 6
Meanwhile, whisk mayonnaise, sour cream, horseradish sauce, ketchup, white vinegar, onion powder, garlic powder, smoked paprika, salt, pepper, and cayenne together in a bowl for the dipping sauce until smooth.
- 7
Serve the chicken with the onion dipping sauce.
- Calories 681.27 kcal High 34%
- Protein 34.58 g Good Source 69%
- Carbohydrate 50.36 g 18%
- Total Fat 38.81 g High 50%
- Saturated Fat 4.96 g High 25%
- Trans Fat 0.03 g High --
- Cholesterol 199.95 mg High 67%
- Sodium 416.18 mg Moderate 18%
- Dietary Fiber 1.45 g Low Source 5%
- Total Sugars 2.2 g --
- Added Sugars 0.93 g Low Source 2%
- Calcium 37.91 mg Low Source 3%
- Iron 2.25 mg Moderate 13%
- Potassium 163.79 mg Low Source 3%
- Vitamin A 33.63 mcg Low Source 4%
- Vitamin C 0.45 mg Low Source 1%
- Vitamin D 0.53 mcg Low Source 3%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
- Garlic 🧄
- Onions 🧅
About This Recipe
Bloomin Onion Chicken is made with 17 ingredients and serves 4. It takes about 35 mins and is rated easy. Key ingredients include All Purpose Flour, Black Pepper, Cayenne Pepper, and Chicken Breast. Each serving provides about 681.27 kcal, and is a good source of protein.
Recipe Questions
- What is Bloomin Onion Chicken made of?
- The main ingredients are All-Purpose Flour, Black Pepper, Cayenne Pepper, Chicken Breast, Eggs. The full list of 17 is above.
- How long does it take to make Bloomin Onion Chicken?
- About 35 mins in total: 15 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 681.27 kcal. The full nutrition breakdown is above.
- Is Bloomin Onion Chicken easy to make?
- This recipe is rated easy, with 17 ingredients and 7 steps.
- Is Bloomin Onion Chicken healthy?
- Bloomin Onion Chicken has an easyChef Pro health score of 36/100. Per serving, it provides 681.27 calories and 34.58 g of protein, or 69% of the Daily Value. Worth noting per serving: sodium at 416.18 mg (18% of the Daily Value) and saturated fat at 4.96 g (25% of the Daily Value). It contains Eggs, Milk, Wheat, Gluten, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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