Outback Steakhouse’s Alice Springs Chicken is a fan-favorite dish known for its rich flavors and indulgent toppings. Packed with grilled chicken smothered in honey mustard sauce, sautéed mushrooms, crispy bacon, and melted cheese, this dish offers a mouthwatering experience. However, many diners are curious about the calories in Alice Springs Chicken and its overall nutritional impact. Whether you’re sticking to a diet or indulging responsibly, understanding the calorie count and nutrition of Alice Springs Chicken can help you make informed choices.
When it comes to Alice Springs Chicken, the calorie count can vary significantly depending on the portion size, preparation method, and any accompanying sides. Let’s take a closer look at the calorie breakdown of this popular dish.
Calories in Different Portion Sizes
Alice Springs Chicken comes in multiple portion sizes, which directly impact its calorie count. Below are the approximate calorie values based on typical serving sizes:
- 5 oz Portion: Contains about 440 calories, making it a lighter option for those with smaller appetites or on calorie-restricted diets.
- 8 oz Portion: Contains about 790 calories, offering a heartier serving for bigger appetites.
- Standard Serving (Restaurant Preparation): A full restaurant-prepared serving with all the toppings (cheese, bacon, mushrooms, and honey mustard) contains approximately 910 calories.
How Preparation Affects Calories
The preparation method also plays a crucial role in determining the calorie count:
- Grilling vs. Frying: Grilling, which is standard for this dish, helps retain a moderate calorie count. Frying, however, could significantly increase the calorie and fat content.
- Toppings: The honey mustard sauce, bacon, and cheese are calorie-dense. For instance:
- Honey mustard sauce adds approximately 120 calories.
- Two slices of bacon contribute 80-90 calories.
- The cheese layer can account for another 100-150 calories.
Calories from Sides
Outback Steakhouse typically serves Alice Springs Chicken with sides like mashed potatoes, fries, or a house salad. Each side adds additional calories:
- Mashed Potatoes with Gravy: Approximately 240 calories.
- Fries: Around 400 calories.
- House Salad (with dressing): Ranges from 180 to 250 calories.
Total Calorie Count in a Meal
A complete meal including an 8 oz Alice Springs Chicken with fries and a salad could exceed 1,500 calories, nearly three-fourths of the average recommended daily intake for an adult.
Nutritional Composition
Understanding the nutritional composition of Alice Springs Chicken is essential for making informed dietary choices. This dish offers a rich combination of macronutrients, but it’s also high in certain components that may require moderation.
Macronutrients in Alice Springs Chicken
The macronutrient profile varies based on portion size and preparation, but here’s a general breakdown:
- Protein:
Alice Springs Chicken is a protein-rich dish, with approximately 45-55 grams of protein in an 8 oz serving. This makes it an excellent option for muscle building and satiety.- The grilled chicken breast is the primary source of protein, contributing lean muscle-building nutrients.
- Fats:
The dish is high in fats, especially due to the cheese and bacon toppings. An 8 oz serving contains about 45-50 grams of fat, including both saturated and unsaturated fats.- Saturated fats primarily come from the cheese and bacon, contributing to about 15-20 grams per serving.
- Carbohydrates:
Alice Springs Chicken contains about 15-20 grams of carbohydrates, largely from the honey mustard sauce.- If served with a starchy side, the carbohydrate content increases significantly.
Sodium Content
One of the nutritional concerns with Alice Springs Chicken is its sodium level. A standard serving can contain over 1,500 mg of sodium, which is about 65% of the recommended daily intake for most adults. The honey mustard sauce and bacon are the primary contributors to this high sodium content.
Sugar Content
The honey mustard sauce adds a touch of sweetness to the dish but also contributes to the sugar content. On average:
- 8 oz Portion: Contains around 8-10 grams of sugar, primarily from the sauce.
- This might seem low, but for those monitoring their sugar intake, it’s worth noting.
Micronutrients
Alice Springs Chicken also provides several essential vitamins and minerals:
- Vitamin B6 and Niacin: Found in chicken, these are vital for energy production and brain health.
- Calcium: The melted cheese adds a boost of calcium, supporting bone health.
- Iron: Present in both chicken and bacon, essential for oxygen transport in the blood.
Nutritional Impact of the Toppings
The cheese, bacon, and sauce elevate the flavor profile of Alice Springs Chicken but significantly add to its fat, calorie, and sodium content. For example:
- Cheese: Adds calcium but is high in saturated fats.
- Bacon: Provides flavor and protein but is calorie-dense and high in sodium.
- Honey Mustard Sauce: Enhances the taste but is the main source of added sugars.
Health Considerations
Alice Springs Chicken is undeniably delicious, but its high-calorie count and rich nutritional profile can raise concerns for those watching their diet. Let’s explore how to enjoy this dish while keeping your health goals in mind.
How Does It Fit into a Daily Calorie Budget?
The average adult needs between 2,000 to 2,500 calories per day, depending on activity level, age, and gender. Here’s how a standard serving of Alice Springs Chicken compares:
- 5 oz Portion: At about 440 calories, it takes up around 20-25% of the daily calorie intake.
- 8 oz Portion: With 790 calories, it accounts for nearly 35-40% of the daily limit.
- Complete Meal with Sides: A meal that includes Alice Springs Chicken, fries, and a salad can easily exceed 1,500 calories, taking up nearly 75% of a day’s intake.
For those on a calorie-restricted diet, such as for weight loss, consuming Alice Springs Chicken as a full meal might leave little room for other meals during the day.
Managing Saturated Fat and Sodium
Alice Springs Chicken is rich in saturated fats and sodium, which can contribute to health risks if consumed excessively:
- Saturated Fat: An 8 oz portion contains about 15-20 grams, close to the daily recommended limit of 20 grams for most adults.
- High intake of saturated fats is associated with increased cholesterol levels and a higher risk of heart disease.
- Sodium: A single serving with toppings contains over 1,500 mg of sodium, close to the 2,300 mg daily limit recommended for healthy adults.
- People with hypertension or heart conditions should be particularly mindful of this.
Portion Control Tips
To enjoy Alice Springs Chicken without exceeding your dietary goals, consider the following portion control tips:
- Opt for a Half Portion: Many restaurants allow you to request a smaller serving size, such as the 5 oz portion.
- Share the Dish: Splitting the meal with a friend or family member can cut the calorie count in half.
- Pair with Low-Calorie Sides: Replace fries or mashed potatoes with a steamed vegetable side or a simple house salad without dressing.
Occasional Indulgence vs. Regular Meal
While Alice Springs Chicken can be part of a balanced diet, it’s best enjoyed as an occasional indulgence rather than a regular meal:
- Occasional Treat: Enjoy it as a treat during special occasions, balancing it with lighter meals throughout the day.
- Frequent Consumption: If you frequently crave this dish, try replicating a healthier version at home (we’ll cover this in the next section).
Who Should Be Cautious?
Certain individuals may need to exercise caution with this dish:
- People Watching Their Weight: High-calorie meals can hinder weight loss goals.
- Those with Heart Conditions: The sodium and saturated fat levels may pose risks.
- Diabetics: The honey mustard sauce can cause a spike in blood sugar levels.
How to Make Alice Springs Chicken Healthier
If you love Alice Springs Chicken but want a version that fits into a healthier lifestyle, you’re in luck. There are several ways to modify the dish at home or make smarter choices when ordering it at a restaurant. These adjustments can help reduce calories, saturated fats, and sodium while retaining the dish’s delicious flavors.
Homemade Healthier Alice Springs Chicken
Making Alice Springs Chicken at home gives you complete control over the ingredients, making it easier to craft a lighter version. Here are some tips:
- Choose Leaner Cuts of Chicken:
Opt for skinless chicken breasts, which are naturally low in fat and rich in protein.- Trim any visible fat to further reduce calories.
- Reduce Cheese and Bacon:
Use a smaller amount of reduced-fat cheese and cut the bacon portions in half.- Swap regular bacon for turkey bacon to save on calories and fat.
- Lighten the Honey Mustard Sauce:
Make your own sauce using light mayonnaise, Dijon mustard, and a small amount of honey.- Alternatively, use Greek yogurt as a base for a protein-packed dressing.
- Sauté Mushrooms in Minimal Oil:
Cook mushrooms in a non-stick pan with a spray of olive oil or use vegetable broth for a fat-free option.
Healthier Sides
Pairing Alice Springs Chicken with nutrient-rich, low-calorie sides can balance the meal. Consider these alternatives:
- Steamed Vegetables: Broccoli, green beans, or carrots add fiber and vitamins without adding significant calories.
- Salad with Light Dressing: Use a simple balsamic vinaigrette or a squeeze of lemon juice instead of creamy dressings.
- Quinoa or Brown Rice: These whole grains provide energy and fiber, making them healthier than fries or mashed potatoes.
Restaurant Modifications
When dining out, you can make small requests to lighten the dish:
- Ask for Sauce on the Side: This allows you to control how much you use, significantly reducing added calories and sugar.
- Request Less Cheese and Bacon: Restaurants are usually happy to customize your meal.
- Skip Caloric Sides: Opt for a side salad or steamed vegetables instead of fries or mashed potatoes.
Alternative Ingredients
For those who enjoy experimenting in the kitchen, swapping ingredients can lead to a healthier but equally flavorful dish:
- Cheese: Use a blend of low-fat mozzarella and Parmesan for flavor without the fat.
- Bacon Substitute: Canadian bacon or smoked turkey slices offer similar flavor at a fraction of the calories.
- Plant-Based Sauce: Create a vegan honey mustard sauce with agave syrup and plant-based mayo.
Benefits of a Healthier Version
Switching to a lighter Alice Springs Chicken has several advantages:
- Reduced Calorie Intake: A homemade version can cut the calorie count by half.
- Lower Sodium Levels: Using fresh ingredients helps control sodium, benefiting heart health.
- Increased Nutrient Density: Adding fresh vegetables and whole grains boosts vitamins and fiber.
Alice Springs Chicken FAQs
Here are some of the most frequently asked questions about Alice Springs Chicken, including its nutritional details, dietary compatibility, and tips for healthier eating.
Is Alice Springs Chicken keto-friendly?
Yes, Alice Springs Chicken can be keto-friendly if you make modifications to reduce the carbohydrate content. The honey mustard sauce is the main source of carbs in this dish, so you can replace it with a keto-friendly sauce or omit it entirely. Pair the chicken with non-starchy sides like steamed broccoli or a green salad to keep it low-carb.
Is Alice Springs Chicken gluten-free?
Alice Springs Chicken is not inherently gluten-free because the honey mustard sauce and seasonings may contain gluten. However, by preparing it at home with gluten-free ingredients, such as gluten-free mustard and spices, you can create a gluten-free version. Always check with the restaurant if you’re ordering it and require gluten-free options.
How does Alice Springs Chicken compare to other chicken dishes at Outback Steakhouse?
Compared to other chicken dishes at Outback, Alice Springs Chicken is one of the richer, more indulgent options due to its toppings of cheese, bacon, and sauce:
- Grilled Chicken on the Barbie: A simpler, leaner option with fewer calories and fat.
- Chicken Tender Platter: Higher in calories due to its fried preparation.
Alice Springs Chicken strikes a balance with its grilled base but higher calorie toppings.
Can I eat Alice Springs Chicken on a low-sodium diet?
Alice Springs Chicken is not ideal for a low-sodium diet because it contains over 1,500 mg of sodium in a standard serving. To make it suitable for low-sodium diets, prepare it at home without processed toppings like bacon and cheese, and use low-sodium seasonings.
What are some healthier substitutes for Alice Springs Chicken?
If you’re looking for similar flavors but with fewer calories and less fat, consider these alternatives:
- Grilled Chicken Breast with a Light Sauce: Skip the bacon and cheese and opt for a simple herb marinade.
- Chicken and Veggie Skewers: Combine grilled chicken with vegetables for a balanced meal.
- Stuffed Bell Peppers with Chicken: Use diced chicken with a small amount of cheese and vegetables for a lower-calorie option.
Can I freeze Alice Springs Chicken leftovers?
Yes, Alice Springs Chicken can be frozen, but the texture of the toppings (especially cheese and bacon) may change slightly after reheating. For best results:
- Freeze the Chicken Separately: Store the chicken and toppings in separate containers.
- Reheat Gradually: Use an oven or air fryer for even reheating without drying out the chicken.
What is Alice Springs Chicken at Outback?
Alice Springs Chicken is a signature dish at Outback Steakhouse, featuring a grilled chicken breast topped with honey mustard sauce, sautéed mushrooms, crispy bacon, and a blend of melted Monterey Jack and cheddar cheeses. It is typically served with a side, such as Aussie Fries or seasonal vegetables, and is loved for its combination of smoky, creamy, and savory flavors.
How Many Calories Are in Outback Grilled Chicken?
The calorie count for grilled chicken at Outback Steakhouse can vary depending on the specific dish. For a plain grilled chicken breast:
- Calories: Approximately 400–450 calories (without additional sauces or toppings)
- Adding sauces, cheese, or other toppings will increase the calorie count significantly.
How Many Ounces Are in Alice Springs Chicken?
Alice Springs Chicken typically features a 7-ounce grilled chicken breast as its main protein. However, portion sizes may vary slightly depending on location and preparation.
How Many Calories Are in Outback Chicken Tenders?
Outback Steakhouse chicken tenders have approximately:
- Calories: 500–600 calories for a standard serving of tenders (without dipping sauces or sides).
- Including sides, like fries or a dipping sauce, can increase the total calorie count to 800–1,000+ calories.
For precise nutritional information, it is best to consult Outback’s official nutritional guide, as calorie counts can vary by portion size and preparation method.
- Alice Springs Chicken Recipe: A Flavorful Delight
- Alice Springs Chicken at Outback: A Delicious Guide to This Customer Favorite
- What is Outback Chicken on the Barbie?
Conclusion
Alice Springs Chicken is a flavorful and satisfying dish that has become a favorite among Outback Steakhouse fans. With its savory combination of grilled chicken, bacon, cheese, mushrooms, and honey mustard sauce, it offers a rich dining experience. However, its high calorie, fat, and sodium content makes it a meal best enjoyed occasionally or with thoughtful modifications.
For those looking to maintain a balanced diet, portion control, healthier ingredient swaps, and pairing the dish with nutrient-dense sides can make a significant difference. By preparing Alice Springs Chicken at home, you have full control over the calorie and nutrient content, allowing you to enjoy its delicious flavors guilt-free.
Whether you’re indulging at the restaurant or creating your own version at home, Alice Springs Chicken can fit into a healthy lifestyle with a little planning. With its protein-rich base and endless customization options, this dish remains a versatile and beloved classic.
Happy cooking with Rita chef ❤️!