Outback Alice Springs Chicken
If you’ve ever been to Outback Steakhouse, you’ve probably noticed Alice Springs Chicken on the menu. This popular dish is a mouthwatering combination of grilled chicken breast, crispy bacon, melted cheese, sautéed mushrooms, and a generous drizzle of honey mustard sauce. It’s packed with flavor and protein, making it a favorite among customers. However, if you’re watching your diet, you might be asking yourself:
How many calories are in the Outback Alice Springs Chicken?
That’s an important question because understanding the nutritional value of your favorite meals is crucial for maintaining a balanced diet. In this guide, we’ll explore the calorie count, ingredients, macronutrients, and even how to make a healthier version at home so you can enjoy it guilt-free.
What Is Alice Springs Chicken?
Alice Springs Chicken is one of Outback Steakhouse’s signature dishes. It’s a hearty, protein-packed meal that combines rich flavors and textures. But what exactly goes into this fan-favorite dish? Let’s break it down:
- Grilled Chicken Breast – The base of the dish is a juicy, seasoned chicken breast, grilled to perfection.
- Bacon – This ingredient adds a crispy, smoky flavor that enhances the dish.
- Monterey Jack and Cheddar Cheese – A rich, melty layer of cheese gives the dish its creamy texture.
- Honey Mustard Sauce – This tangy, slightly sweet drizzle ties all the flavors together.
- Sautéed Mushrooms – While optional, these add a savory depth that many love.
Why Is It a Popular Dish at Outback Steakhouse?
There are several reasons why Alice Springs Chicken stands out on the Outback menu.
Perfect Flavor Combination
First and foremost, the mix of smoky bacon, melted cheese, and sweet honey mustard sauce creates an irresistible balance of flavors. The savory and slightly sweet notes blend perfectly, making every bite rich and satisfying.
Protein-Packed Meal
Additionally, if you’re looking for a high-protein option, this dish delivers. With a generous serving of grilled chicken, it provides a hearty portion of protein, making it both filling and satisfying. Whether you’re refueling after a workout or just want a substantial meal, Alice Springs Chicken is a great choice.
Customizable to Fit Different Diets
Finally, one of the best things about this dish is that it’s easy to modify based on your dietary needs. You can:
- Skip the bacon to reduce fat and sodium.
- Use less cheese or opt for a lighter version.
- Ask for the honey mustard sauce on the side to control the amount you use.
These small adjustments make a big difference in the calorie count, helping you enjoy this dish without overindulging.
Nutritional Breakdown of Outback Alice Springs Chicken
Now, let’s get to the main question—how many calories are in Alice Springs Chicken?
Calories in Alice Springs Chicken (Standard Serving)
The full meal, as served at Outback Steakhouse, contains a significant number of calories due to its cheese, bacon, and sauce. Here’s the breakdown:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 1,180 kcal |
| Protein | 74g |
| Carbohydrates | 18g |
| Fat | 83g |
| Saturated Fat | 35g |
| Cholesterol | 260mg |
| Sodium | 1,740mg |
Macronutrients: Protein, Carbs, and Fats
Understanding the macros (macronutrients) helps determine if this dish fits into your diet.
- Protein (74g): A great source of protein, perfect for muscle maintenance and satiety.
- Carbohydrates (18g): Relatively low-carb, but honey mustard sauce adds sugar.
- Fats (83g): A high-fat meal due to cheese, bacon, and sauce.
Key Vitamins and Minerals
Despite its high calorie count, Alice Springs Chicken does contain important nutrients:
- Calcium – From the cheese, supporting bone health.
- Iron – Found in chicken, essential for oxygen transport in the blood.
- Potassium – Helps with muscle function and hydration.
- Vitamin B6 – Supports metabolism and brain health.
How Cooking Methods Affect Calorie Count
The way Alice Springs Chicken is prepared plays a major role in its calorie content.
Grilled vs. Fried Chicken: Which Is Used?
The chicken breast is grilled, not fried, which helps keep the calorie count lower. However, the high-calorie toppings like cheese and bacon add back those calories.
The Impact of Cheese, Bacon, and Honey Mustard Sauce
The biggest calorie contributors in this dish are the toppings:
- Cheese: Adds around 200-300 calories, depending on the portion.
- Bacon: Provides a crispy texture but also adds 90-100 calories.
- Honey Mustard Sauce: A single serving can add 150-200 calories due to sugar and fats.
How Portion Size Changes the Calories
If you want to reduce the calorie intake, consider these options:
- Order a half portion or split the meal.
- Ask for less cheese or bacon to lower fat content.
- Get the honey mustard sauce on the side—this alone can save up to 200 calories!
Common Health Concerns and Dietary Considerations
Alice Springs Chicken may be delicious, but it’s not necessarily the healthiest option on the menu. If you’re watching your diet, here are some key health concerns and dietary considerations to keep in mind.
Is Alice Springs Chicken Healthy?
Whether or not Alice Springs Chicken is “healthy” depends on your nutritional goals and dietary needs. Let’s break it down:
Pros (Health Benefits)
- High in Protein: With 74g of protein per serving, this dish supports muscle growth and keeps you full longer.
- Grilled Chicken Base: Since the chicken is grilled rather than fried, it’s lower in unhealthy trans fats.
- Contains Essential Nutrients: Offers iron, calcium, and vitamin B6, which are important for overall health.
Cons (Health Concerns)
- High in Calories: At 1,180 calories, this dish is more than half of the daily calorie intake for many people.
- Excessive Saturated Fat: 35g of saturated fat is far above recommended daily limits and may increase heart disease risk.
- Sodium Overload: With 1,740mg of sodium, it’s close to the recommended daily limit of 2,300mg, which can contribute to high blood pressure.
- Sugar from Sauce: The honey mustard sauce contains added sugars that increase calorie count and impact blood sugar levels.
How Alice Springs Chicken Fits into Different Diets
Depending on your diet, Alice Springs Chicken may or may not be a good fit.
Low-Carb or Keto Diet
✔ Works well! The dish is low in carbs (18g), making it a good option for low-carb and keto dieters.
✖ But be careful! The honey mustard sauce adds hidden sugar, so ask for it on the side or remove it.
Gluten-Free Diet
✔ Can be gluten-free if prepared correctly.
✖ Risk of cross-contamination in restaurant kitchens, so always ask your server about modifications.
Low-Fat Diet
✖ Not a great option. This dish is high in fat (83g), so it may not be ideal if you’re limiting fat intake.
✔ To make it work: Remove bacon, reduce cheese, and use a lighter sauce.
How to Make a Healthier Version at Home
Want to enjoy Alice Springs Chicken without the extra calories? Try making a lighter version at home with these healthier ingredient swaps and cooking techniques.
Healthier Ingredient Swaps
| Original Ingredient | Healthier Alternative | Calories Saved |
|---|---|---|
| Regular Bacon | Turkey Bacon or Smoked Chicken Strips | ~50-80 kcal |
| Monterey Jack & Cheddar Cheese | Reduced-Fat Cheese or Dairy-Free Cheese | ~100 kcal |
| Honey Mustard Sauce | Greek Yogurt + Mustard + Honey | ~80-100 kcal |
| Full-Fat Butter for Cooking | Olive Oil or Avocado Oil | ~50 kcal |
Cooking Techniques to Reduce Calories
- Grill Instead of Pan-Fry: Reduces extra oil and fat.
- Use an Air Fryer for Bacon: Makes it crispy with less grease.
- Bake Instead of Sauté Mushrooms: Uses less butter or oil.
Lighter Homemade Honey Mustard Sauce
Instead of relying on store-bought honey mustard sauce, which is often loaded with sugar and unhealthy fats, why not make your own low-calorie version at home? Not only is it healthier, but it also tastes just as good—if not better!
Ingredients:
To create this delicious yet lighter sauce, you’ll need:
- ½ cup Greek yogurt (low-fat) – Adds creaminess while keeping the calories low.
- 1 tbsp Dijon mustard – Provides a bold, tangy kick.
- 1 tbsp Honey (adjust to taste) – Just enough sweetness without excessive sugar.
- ½ tsp Garlic powder – Enhances the depth of flavor.
- ½ tsp Lemon juice – Adds brightness and a touch of acidity.
- Salt and pepper to taste – Balances the flavors.
Instructions:
Making this sauce is incredibly quick and easy:
- First, mix all the ingredients together in a bowl.
- Then, whisk until smooth and well combined.
- Finally, let it chill in the fridge for at least 10 minutes before serving to enhance the flavors.
Best Side Dishes for a Balanced Meal
While Alice Springs Chicken is already a hearty and protein-rich dish, pairing it with the right side dishes can help create a more balanced meal that is both nutritious and satisfying. Choosing lighter and healthier accompaniments not only enhances the meal’s overall nutrition but also prevents it from becoming overly heavy.
Here are some healthier alternatives that perfectly complement the dish without adding too many extra calories:
✔ Steamed Vegetables – Not only do they add fiber and essential nutrients, but they also provide a light and refreshing contrast to the rich and savory flavors of the chicken. Plus, vegetables like broccoli, carrots, or green beans bring in color, crunch, and vitamins without unnecessary calories.
✔ Quinoa or Brown Rice – Instead of high-calorie options like fries or mashed potatoes, choosing quinoa or brown rice is a smarter alternative. These whole grains are packed with fiber, complex carbohydrates, and essential minerals, which help keep you full for longer while maintaining steady energy levels.
✔ Baked Sweet Potatoes – If you’re craving something starchy but still want to keep it nutritious, baked sweet potatoes are a fantastic option. They are lower in calories than traditional white potatoes and are also rich in vitamins A and C, fiber, and antioxidants, making them a healthier choice that still feels indulgent.
✔ Garden Salad – A fresh and light side dish like a crisp garden salad can help balance out the richness of the cheese, bacon, and honey mustard sauce. To keep it truly healthy, opt for a light dressing, such as vinaigrette or lemon juice, instead of high-fat creamy dressings like ranch or blue cheese.
Pro Tip: Choosing one of these healthier sides can help you enjoy Alice Springs Chicken guilt-free, allowing you to savor the flavors without consuming excessive calories.
Comparing Alice Springs Chicken to Other Outback Dishes
So, how does Alice Springs Chicken compare to other popular Outback Steakhouse menu items in terms of calories? Let’s take a look:
| Dish | Calories per Serving |
|---|---|
| Alice Springs Chicken | 1,180 kcal |
| Outback Baby Back Ribs | 1,560 kcal |
| Bloomin’ Onion (Full Order) | 1,950 kcal |
| Victoria’s Filet Mignon | 490 kcal |
| Grilled Chicken on the Barbie | 410 kcal |
Healthier Option: What Should You Choose Instead?
If you’re looking for a lower-calorie chicken dish, consider Grilled Chicken on the Barbie, which contains only 410 calories that’s less than half the calories of Alice Springs Chicken!
Tips for Eating Alice Springs Chicken on a Diet
Want to enjoy Alice Springs Chicken without derailing your diet? The good news is, it’s totally possible! By making a few smart choices, you can reduce calories while still savoring the delicious flavors of this dish.
How to Enjoy It Without Overeating
Here are some easy strategies to help you enjoy Alice Springs Chicken without going overboard:
Order a Half Portion – Many restaurants allow you to order a half portion, which cuts the calorie count in half while still letting you enjoy the dish.
Share with a Friend – Splitting your meal not only saves calories but also prevents overeating while still satisfying your craving.
Eat Slowly and Mindfully – Taking your time to chew and enjoy each bite allows your body to recognize when it’s full, preventing you from overeating.
Frequently Asked Questions About Alice Springs Chicken
What is the Alice Springs Chicken at Outback?
The Alice Springs Chicken is a popular entrée at Outback Steakhouse that combines bold flavors and hearty ingredients. This dish features a grilled chicken breast smothered with melted Monterey Jack and cheddar cheese, topped with crispy bacon and sautéed mushrooms. The finishing touch is a drizzle of the restaurant’s signature honey mustard sauce. Known for its rich taste and satisfying portion size, it has become a favorite among Outback regulars.
Why is it Called Alice Springs Chicken?
The name Alice Springs Chicken is inspired by Alice Springs, a town located in the heart of Australia. Outback Steakhouse, known for its Aussie-inspired menu, uses names and themes that reflect its brand identity. While the dish isn’t an authentic Australian recipe, the name adds a fun, thematic twist that ties it to the restaurant’s roots.
What is Outback’s Chicken on the Barbie?
The Chicken on the Barbie is another beloved menu item at Outback Steakhouse. Unlike the Alice Springs Chicken, it is a simpler dish, featuring a seasoned, flame-grilled chicken breast served with a side of BBQ sauce. It’s a lighter option with fewer calories—around 390 per serving—making it an appealing choice for health-conscious diners.
Is Alice Springs Chicken a Healthy Choice?
While the Alice Springs Chicken is undeniably delicious, it may not be the healthiest choice on the menu. A single serving contains approximately 1,180 calories, along with a high fat and sodium content. However, it offers plenty of protein, making it suitable for those looking to fuel up after a workout. To make it healthier, you can customize your order by asking for less cheese or skipping the bacon and sauce.
Explore More Delicious Recipes
- Alice Springs Chicken At Outback
- Steakhouse’s Alice Springs Chicken at Home
- Mastering the Alice Springs Chicken
Conclusion: Should You Eat Alice Springs Chicken?
Should You Eat Alice Springs Chicken?
Alice Springs Chicken is undeniably a delicious, protein-rich dish, but at the same time, it’s also high in calories, fat, and sodium. So, should you indulge in this meal or look for a healthier alternative? Ultimately, the answer depends on your dietary goals and personal health considerations.
✔ Enjoy It If:
There are several reasons why Alice Springs Chicken can be a good choice, especially if it aligns with your dietary needs:
- You’re looking for a high-protein meal. With 74g of protein per serving, this dish is great for those who prioritize protein intake for muscle maintenance or satiety.
- You’re following a low-carb or keto diet. Since it contains only 18g of carbohydrates, this meal can fit into low-carb or ketogenic eating plans—as long as you modify or reduce the honey mustard sauce.
- You’re okay with occasional indulgences. Let’s be honest—sometimes, you just want to enjoy a flavorful, satisfying meal without worrying too much about calories. If that’s the case, this dish is a great option for a treat meal in moderation.
✖ Avoid or Modify It If:
On the other hand, you might want to skip or modify Alice Springs Chicken if any of the following apply to you:
- You’re trying to cut calories or fat. At 1,180 calories and 83g of fat, this dish might not fit well into a low-calorie or low-fat diet without modifications.
- You have heart health concerns. The 35g of saturated fat in this dish exceeds recommended daily limits and may not be ideal for heart health.
- You’re on a low-sodium diet. With 1,740mg of sodium, this meal is quite salt-heavy, which could be a concern for those managing blood pressure or sodium intake.
Final Tip: If you love the taste but want to make it healthier, try preparing a lighter version at home using the ingredient swaps and modifications we discussed earlier. This way, you can enjoy the flavors without consuming excess calories, fat, or sodium.
Final Thoughts
Alice Springs Chicken is a rich, flavorful meal that many people love. However, it does come with a high calorie and fat content, which may not suit everyone’s diet.
The good news? You don’t have to give it up completely!
By making smart choices at the restaurant such as modifying ingredients, adjusting portion sizes, and choosing healthier sides or by preparing a lighter version at home, you can still enjoy this Outback Steakhouse favorite without guilt.
So, the next time you find yourself craving Alice Springs Chicken, you’ll know exactly what to do to make it work for your diet without sacrificing taste!
I hope this guide helped you understand how many calories are in Alice Springs Chicken and how to enjoy it in a healthier way. If you’ve tried any of these modifications or have your own tips, let me know in the comments!
Happy cooking with Rita chef ❤️!
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Alice Springs Chicken Calories at Outback
- Total Time: 40 minutes
- Yield: 4 servings
Description
Alice Springs Chicken is a famous dish from Outback Steakhouse, featuring juicy grilled chicken, crispy bacon, melted cheese, sautéed mushrooms, and a sweet and tangy honey mustard sauce. This homemade version lets you enjoy the same delicious flavors with healthier ingredient options.
Ingredients
For the Chicken and Marinade
4 boneless, skinless chicken breasts (pounded to even thickness)
1/4 cup honey
2 tablespoons Dijon mustard
1/4 cup mayonnaise (or Greek yogurt for a healthier option)
1/2 teaspoon garlic powder
1 teaspoon lemon juice
1 teaspoon olive oil
Salt and black pepper to taste
For the Toppings
4 slices cooked bacon (or turkey bacon for a lower-fat option)
1 cup shredded Monterey Jack and Cheddar cheese blend
1 cup sliced mushrooms (sautéed in butter or olive oil)
For Garnish
Fresh parsley (chopped)
Extra honey mustard sauce (for serving)
Instructions
In a small bowl, whisk together honey, Dijon mustard, mayonnaise, garlic powder, lemon juice, olive oil, salt, and black pepper.
Place chicken breasts in a ziplock bag or shallow dish and coat with the marinade.
Cover and refrigerate for at least 30 minutes (or overnight for maximum flavor).
Preheat the grill to medium-high heat.
Lightly oil the grates and grill the chicken for about 5-6 minutes per side until fully cooked.
Heat a skillet over medium heat with 1 tablespoon olive oil.
Cook the chicken for about 5 minutes per side until golden brown and cooked through.
Preheat the oven to 375°F (190°C).
Bake the chicken for 20-25 minutes or until it reaches an internal temperature of 165°F (75°C).
Transfer the cooked chicken to a baking dish if using the stovetop method.
Top each piece of chicken with sautéed mushrooms, a slice of bacon, and shredded cheese.
Bake in the oven at 375°F (190°C) for 5-10 minutes or until the cheese is fully melted.
Remove the chicken from the oven and let it rest for a few minutes.
Garnish with chopped parsley and drizzle with additional honey mustard sauce.
Serve hot with your favorite sides like mashed potatoes, steamed veggies, or a fresh salad.
Notes
This homemade Alice Springs Chicken features juicy grilled chicken, crispy bacon, melted cheese, and a sweet & tangy honey mustard sauce—just like the Outback Steakhouse version! Make it healthier by using turkey bacon, Greek yogurt-based sauce, or reduced-fat cheese.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Grilled, Baked, or Pan-Seared
- Cuisine: American (Outback Steakhouse Inspired)
Nutrition
- Serving Size: 1 chicken breast with toppings
- Calories: 650 kcal
- Sugar: 10g
- Sodium: 1,200mg
- Fat: 38g
- Saturated Fat: 15g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 2g
- Protein: 58g
- Cholesterol: 160mg
Keywords: Alice Springs Chicken, Outback Chicken Recipe, Grilled Chicken with Honey Mustard, Cheese and Bacon Chicken