Ever found yourself sitting at Outback Steakhouse, scanning the menu, and stopping at Alice Springs Chicken? That golden, cheese-smothered, bacon-topped chicken breast looks like the ultimate comfort food, right? But wait—what about the calories?
Understanding the caloric content of your favorite dishes isn’t about spoiling the fun. It’s about making informed choices. Whether you’re trying to lose weight, maintain a balanced diet, or just want to eat without guilt, knowing what’s on your plate helps.
Did you know? Many restaurant meals contain more than half of the recommended daily calorie intake in just one serving!
So, let’s break it down. How many calories are in Alice Springs Chicken? Is it a high-calorie indulgence or something you can fit into a healthy lifestyle? Keep reading—we’ve got all the answers.
What Is Outback Alice Springs Chicken?
A Brief Overview of the Dish
For those unfamiliar, Alice Springs Chicken is a fan-favorite entrée at Outback Steakhouse. It’s a juicy, grilled chicken breast topped with crispy bacon, sautéed mushrooms, melted Monterey Jack and cheddar cheese, and a drizzle of honey mustard sauce.
Fun Fact: This dish is named after Alice Springs, a town in Australia—but ironically, it’s not an authentic Aussie meal!
So, why is it so popular? Because it’s packed with flavor, offering the perfect balance of smoky, creamy, sweet, and savory in every bite. But as delicious as it sounds, all those ingredients add up in calories.
🔗 Want to try making it at home? Check out this Alice Springs Chicken Recipe for a homemade twist!
Ingredients Used in Alice Springs Chicken
Let’s break down what goes into this dish and why it tastes so incredible:
| Ingredient | Purpose |
|---|---|
| Grilled Chicken Breast | The protein-packed base of the dish |
| Monterey Jack & Cheddar Cheese | Gives a rich, creamy texture and flavor |
| Crispy Bacon | Adds a smoky, crunchy contrast |
| Sautéed Mushrooms | Brings an earthy umami taste |
| Honey Mustard Sauce | Offers a sweet and tangy finish |
Each of these ingredients brings something special to the table, but together, they also contribute to the calorie count.
Caloric Breakdown of Outback Alice Springs Chicken
Now, let’s get into the nitty-gritty. How many calories are actually in this dish? A standard serving of Alice Springs Chicken (one chicken breast with toppings and sauce) contains around:
| Component | Calories |
|---|---|
| Grilled Chicken Breast | 280 kcal |
| Cheese (Monterey Jack & Cheddar, 1 oz) | 110 kcal |
| Crispy Bacon (2 slices) | 90 kcal |
| Sautéed Mushrooms | 30 kcal |
| Honey Mustard Sauce (2 tbsp) | 140 kcal |
| Total Calories | 650 kcal |
Important: These numbers do not include side dishes. If you order it with fries, mashed potatoes, or a baked potato, expect to add 200–500 more calories!
Calories in Each Component: Chicken, Cheese, Bacon, and Sauce
As you can see, the **chicken breast itself isn’t too bad**—only about 280 calories. The real culprits? The cheese, bacon, and honey mustard sauce. These three elements alone contribute to over 300 extra calories!
The honey mustard sauce is surprisingly high in calories, thanks to its sugar and oil content. If you’re watching your intake, you might want to ask for it **on the side** or go light on the drizzle.
How Cooking Methods Affect Caloric Content
One of the reasons Alice Springs Chicken is still a better option than some fried meals is that it’s **grilled, not deep-fried**. Grilling allows excess fat to drip away, which keeps the calorie count lower.
However, the toppings **add back** a lot of those calories. If this dish were made with **fried chicken**, it could easily exceed 1,000 calories.
Side Dishes and Their Additional Calories
Let’s say you want to order a full meal. Here’s what happens when you add some popular sides:
| Side Dish | Calories |
|---|---|
| Seasoned Fries | 410 kcal |
| Mashed Potatoes with Butter | 240 kcal |
| Baked Potato with Butter & Sour Cream | 400 kcal |
| Steamed Veggies | 80 kcal |
So, if you order Alice Springs Chicken **with fries and a honey mustard drizzle**, your meal could easily go up to 1,000+ calories. That’s **half of the daily recommended intake** for many people!
Pro Tip: If you’re watching your calories, opt for steamed veggies instead of fries to keep your meal under control.
How Does Alice Springs Chicken Compare to Other Restaurant Dishes?
You might be wondering—how does Alice Springs Chicken stack up against other Outback Steakhouse favorites? Or maybe even similar dishes from other restaurants? Let’s break it down.
Comparison With Other Outback Steakhouse Menu Items
Outback Steakhouse is known for its hearty, indulgent meals. But is Alice Springs Chicken a better option than steak, ribs, or a burger? Let’s compare:
| Dish | Calories | Protein | Fat |
|---|---|---|---|
| Alice Springs Chicken | 650 kcal | 50g | 35g |
| Outback Special Sirloin (6oz) + Baked Potato | 780 kcal | 55g | 40g |
| Baby Back Ribs (Half Rack) + Fries | 1,200 kcal | 45g | 75g |
| Bloomin’ Onion (Shared Appetizer) | 1,620 kcal | 18g | 120g |
| The Outbacker Burger + Fries | 1,050 kcal | 45g | 55g |
Surprisingly, Alice Springs Chicken is one of the **lower-calorie entrées** on the menu. Compared to a burger or ribs, it’s **a smarter choice**—but it’s still calorie-dense due to the cheese, bacon, and honey mustard.
Takeaway: If you’re looking for a lower-calorie meal at Outback, Alice Springs Chicken is **better than ribs or burgers**—but not as light as a grilled steak with veggies.
Comparing With Similar Chicken Dishes from Other Restaurants
How does it compare to chicken dishes at other popular restaurants?
| Dish | Restaurant | Calories |
|---|---|---|
| Alice Springs Chicken | Outback Steakhouse | 650 kcal |
| Chicken Alfredo | Olive Garden | 1,480 kcal |
| Parmesan-Crusted Chicken | Longhorn Steakhouse | 1,180 kcal |
| Grilled Chicken Breast | Chili’s | 510 kcal |
If you love rich, cheesy chicken dishes, Alice Springs Chicken is **lower in calories than creamy pasta dishes like Chicken Alfredo** but higher than a simple grilled chicken breast. So, if you’re aiming for balance, modifications are key!
Health Implications of Alice Springs Chicken
Now that we know where Alice Springs Chicken stands in the calorie department, let’s talk about how it affects your diet.
How It Fits Into a Daily Caloric Intake
The **average daily calorie needs** for most adults are:
- Men: 2,500 kcal/day
- Women: 2,000 kcal/day
- For weight loss: 1,500–1,800 kcal/day
At **650 calories**, Alice Springs Chicken **takes up a significant portion of your daily intake**—especially if you’re trying to lose weight. If paired with a high-calorie side, it could push your meal to 1,000+ calories, which is **half a day’s worth of food** in one sitting!
Is Alice Springs Chicken Keto or Low-Carb Friendly?
Good news for **keto lovers**—Alice Springs Chicken is **relatively low in carbs**! The main concern is the **honey mustard sauce**, which is high in sugar.
| Component | Carbs |
|---|---|
| Chicken Breast | 0g |
| Cheese | 1g |
| Bacon | 0g |
| Mushrooms | 2g |
| Honey Mustard Sauce | 12g |
| Total | 15g |
Keto Tip: Order it **without honey mustard** or **swap it for ranch dressing** to keep carbs under 5g.
Nutritional Benefits and Downsides
While Alice Springs Chicken is delicious, it has pros and cons:
- ✅ **High in protein** (50g)—great for muscle growth
- ✅ **Lower carbs** than many restaurant meals
- ❌ **High in fat** (35g) and saturated fat (15g)
- ❌ **Honey mustard sauce adds unnecessary sugar**
- ❌ **Portion size can be too large** for some diets
Tips to Enjoy Alice Springs Chicken While Staying Healthy
Want to eat this dish without overloading on calories? Here are some **proven tips**:
Portion Control: How to Eat Smart
If you don’t want to give up the dish, try these strategies:
- 👀 **Eat half** and take the rest home.
- 🛑 **Ask for less cheese** (half portion).
- 🍽️ **Split it with a friend** and order a side salad.
Healthier Side Dish Alternatives
Choosing the right side makes a huge difference. Instead of **fries or a baked potato**, go for:
- 🥦 **Steamed vegetables** (only 80 kcal)
- 🥗 **Side salad with light dressing** (120 kcal)
- 🍚 **Seasoned rice** (200 kcal, but better than fries!)
Modifying the Recipe for a Healthier Version
Want to enjoy Alice Springs Chicken **guilt-free at home**? Try these healthy swaps:
| Ingredient | Healthy Swap |
|---|---|
| Regular cheese | Reduced-fat cheese |
| Fried bacon | Turkey bacon |
| Honey mustard sauce | Greek yogurt mustard dip |
| Full-fat butter | Olive oil |
With these swaps, you can cut the calorie count from **650 kcal to about 450 kcal**!
How to Make a Low-Calorie Alice Springs Chicken at Home
Craving Alice Springs Chicken but want to cut down on calories? The best solution is to **make it at home**! This way, you control the ingredients, reduce unhealthy fats, and keep all the flavor.
Did you know? You can slash over **200 calories** just by using **leaner ingredients** and **smarter cooking methods!**
Ingredients for a Healthier Version
Here’s what you’ll need for a **lighter Alice Springs Chicken**:
| Ingredient | Quantity | Healthy Swap |
|---|---|---|
| Boneless, skinless chicken breasts | 4 (about 5 oz each) | Lean protein source |
| Reduced-fat cheddar cheese | ½ cup, shredded | Less fat, same taste |
| Turkey bacon | 4 slices | Lower in fat and calories |
| Sautéed mushrooms | 1 cup | Rich in umami and nutrients |
| Greek yogurt honey mustard sauce | ½ cup | Less sugar, creamy texture |
| Olive oil | 1 tbsp | Healthier than butter |
| Garlic powder, salt, pepper | To taste | Flavor boosters |
Pro Tip: Using Greek yogurt instead of mayo in the sauce cuts out unnecessary fat and keeps the creaminess!
🔗 Check out more chicken breakfast recipes for high-protein meals.
Step-by-Step Cooking Instructions
Let’s make a **healthier, restaurant-quality Alice Springs Chicken** at home! Follow these simple steps:
Step 1: Prepare the Chicken
- Preheat your oven to **375°F (190°C).**
- Season the chicken breasts with **salt, pepper, and garlic powder.**
- Heat **1 tbsp olive oil** in a skillet over medium heat.
- Cook the chicken for **3-4 minutes per side**, until golden brown.
- Transfer to a baking dish.
Step 2: Cook the Turkey Bacon and Mushrooms
- In the same skillet, cook **turkey bacon** until crispy (about **3 minutes per side**).
- Remove and set aside.
- Add **sliced mushrooms** to the pan and sauté until tender (about **5 minutes**).
Step 3: Make the Healthy Honey Mustard Sauce
- In a small bowl, mix **½ cup Greek yogurt, 2 tbsp Dijon mustard, and 1 tbsp honey**.
- Stir until smooth.
- Adjust sweetness by adding a touch more honey if needed.
Step 4: Assemble and Bake
- Drizzle **1 tbsp of the sauce** over each chicken breast.
- Layer with **turkey bacon, sautéed mushrooms, and shredded cheese.**
- Bake for **10-12 minutes**, or until the cheese is melted and bubbly.
Step 5: Serve and Enjoy!
- Garnish with **chopped parsley** for extra color.
- Serve with **steamed broccoli or a side salad** for a balanced meal.
- Enjoy your **healthier, homemade Alice Springs Chicken!**
Calorie Comparison: Restaurant vs. Homemade
Here’s how the **calories compare** when you make this dish at home:
| Version | Calories | Fat | Protein |
|---|---|---|---|
| Outback Alice Springs Chicken | 650 kcal | 35g | 50g |
| Homemade Healthier Version | 450 kcal | 18g | 52g |
Big Win: By swapping ingredients, we saved **200 calories** and **cut fat in half**, while keeping the protein high!
Customer Reviews and Opinions on Alice Springs Chicken
Before we wrap up, let’s talk about what people love—and don’t love—about Alice Springs Chicken.
What People Love About It
Most customers rave about Alice Springs Chicken because:
- ✅ It’s **cheesy, smoky, and rich** in flavor.
- ✅ The honey mustard sauce **adds a tangy-sweet touch**.
- ✅ It’s **a high-protein dish** that keeps you full.
What Some People Don’t Like
But it’s not perfect. Here are common complaints:
- ❌ **Too high in calories**—some wish for a lighter version.
- ❌ **Heavy on cheese and sauce**, making it greasy.
- ❌ **Side dishes** add even more calories.
Tip: If ordering at Outback, ask for **light cheese and sauce on the side** to control portions!
Conclusion: Should You Worry About the Calories in Alice Springs Chicken?
If you’re eating Alice Springs Chicken occasionally, there’s no harm in indulging. But if you love it regularly, making a healthier version at home can save you 200+ calories per meal.
💡 Balance is key! Pair it with steamed veggies, control portion sizes, and swap high-calorie toppings for a guilt-free experience.
Frequently Asked Questions (FAQs)
Can You Order a Healthier Version at Outback?
Yes! You can ask for:
- ✅ **Light cheese** (half portion)
- ✅ **No honey mustard or sauce on the side**
- ✅ **Steamed veggies instead of fries**
Is Alice Springs Chicken Good for Weight Loss?
Not in its original form, but if you eat **half a portion** or make it at home, it can fit into a healthy diet.
What Are the Best Drinks to Pair With It?
- 🥤 **Unsweetened iced tea** (to balance the richness)
- 💧 **Lemon water** (for a refreshing cleanse)