If you’re wondering how many calories are in the Alice Springs Chicken at Outback, you’re not alone. Alice Springs Chicken, one of Outback Steakhouse’s most beloved dishes, combines grilled chicken breast, crispy bacon, sautéed mushrooms, melted cheeses, and a delicious honey mustard drizzle. This dish is undeniably tasty, but it’s also one of the higher-calorie items on the menu. In this guide, we’ll break down the calorie content, nutritional components, and offer tips on how to enjoy a lighter version of Alice Springs Chicken at home.
In this comprehensive guide, we will dive deep into the calorie content of Alice Springs Chicken, provide a breakdown of its nutritional components, and offer tips on how to enjoy a lighter version of this dish at home without sacrificing flavor. Whether you’re managing your calorie intake or simply curious, this guide will give you all the information you need.
How Many Calories Are in Alice Springs Chicken?
A full serving of Alice Springs Chicken at Outback Steakhouse contains approximately 1,160 calories. This calorie count can vary depending on portion sizes, individual preparation methods, or customizations, but it generally falls within this range based on the standard recipe.
Key Ingredients in Alice Springs Chicken
Several calorie-rich ingredients contribute to the overall count of Alice Springs Chicken. Here’s a breakdown of the major elements:
- Grilled Chicken Breast: While chicken breast is a lean source of protein, it’s the toppings that contribute to the dish’s high calorie content.
- Bacon: Several strips of crispy bacon are layered on top of the chicken, adding both flavor and fat.
- Sautéed Mushrooms: Typically cooked in butter or oil, mushrooms add texture and richness to the dish, along with extra fat and calories.
- Melted Cheese: A blend of cheddar and Monterey Jack cheeses, which contribute a significant portion of the fat and calories.
- Honey Mustard Sauce: Used both as a marinade and a drizzle, the honey mustard adds a sweet and tangy flavor but is also rich in sugar and fat.
Each of these ingredients plays an important role in making Alice Springs Chicken flavorful and indulgent. However, they also contribute to the dish’s calorie-dense nature.
Nutritional Breakdown of Alice Springs Chicken
Beyond just the calorie count, Alice Springs Chicken offers a wealth of nutrients — though not all are ideal if you’re watching your intake of fat or sodium. Here’s a more detailed breakdown of the key nutritional components:
- Calories: ~1,160
- Total Fat: ~89 grams
- Saturated Fat: ~40 grams
- Cholesterol: ~275 milligrams
- Protein: ~67 grams
- Carbohydrates: ~13 grams
- Dietary Fiber: ~3 grams
- Sugars: ~8 grams
- Sodium: ~2,000 milligrams
High Protein Content
While Alice Springs Chicken is high in calories and fat, it also contains a significant amount of protein, making it a protein-packed meal. With approximately 67 grams of protein per serving, this dish can help meet your daily protein needs, especially if you’re following a high-protein diet. However, it’s important to note that the protein comes with a substantial amount of fat and sodium, which may not fit into a balanced diet without careful consideration.
High Fat Content
With 89 grams of total fat and 40 grams of saturated fat, this dish falls on the high end of the fat spectrum. Much of the fat comes from the bacon, cheese, and honey mustard sauce. While some fats, like those found in chicken, are beneficial, saturated fats (from cheese and bacon) can contribute to high cholesterol and should be consumed in moderation.
Sodium Levels
At approximately 2,000 milligrams of sodium, Alice Springs Chicken is quite high in salt, which can be problematic if you’re watching your sodium intake. This amount represents nearly the full daily recommended sodium intake for most adults. Much of this sodium comes from the processed components like bacon, cheese, and sauces, making it important to consider portion control.
How Alice Springs Chicken Compares to Other Outback Dishes
When you compare Alice Springs Chicken to other popular dishes at Outback Steakhouse, you’ll notice that it ranks on the higher end of the calorie scale. Let’s see how it stacks up against some other menu items.
Alice Springs Chicken (1,160 Calories)
- High in fat and calories but also offers a significant amount of protein.
- Hearty and flavorful, ideal for indulgent dining but should be enjoyed in moderation if you’re watching your fat or calorie intake.
Outback’s Grilled Chicken on the Barbie (520 Calories)
- A much lighter option, Grilled Chicken on the Barbie is lower in fat and calories.
- Served with vegetables and a side of barbecue sauce, this dish provides a healthier alternative for diners seeking a leaner meal.
Outback’s 12 oz Ribeye Steak (1,200 Calories)
- Similar to Alice Springs Chicken in calorie content, though higher in saturated fat due to the marbling in the ribeye.
- Packed with protein, but higher in cholesterol and fat compared to leaner cuts of meat.
Bloomin’ Onion (1,620 Calories)
- Outback’s Bloomin’ Onion is one of the most indulgent items on the menu.
- Deep-fried and served with a creamy dipping sauce, this appetizer is best shared among a group to limit calorie intake.
Curious about healthier Outback menu options? Visit our Guide to Healthy Outback Steakhouse Choices for a full breakdown of lighter meals.
Healthier Ways to Enjoy Alice Springs Chicken
If you love Alice Springs Chicken but want to make it a little lighter, there are several adjustments you can make to reduce the calorie and fat content without sacrificing too much flavor.
1. Reduce the Cheese
Cheese is one of the biggest contributors to the dish’s calorie and fat content. By requesting less cheese or opting for a single type of cheese rather than both Monterey Jack and cheddar, you can significantly reduce the calorie count. You can also ask for reduced-fat cheese if available.
2. Use Less Honey Mustard Sauce
The honey mustard sauce used on Alice Springs Chicken adds sweetness and tang, but it also contributes a lot of sugar and fat. To lighten the dish, ask for the sauce on the side and use it sparingly. Another option is to request a light version of the sauce or make your own at home with Greek yogurt, Dijon mustard, and a drizzle of honey.
3. Choose Healthier Sides
Outback Steakhouse typically serves Alice Springs Chicken with sides like fries or mashed potatoes, which add to the overall calorie load. You can opt for lighter sides such as steamed vegetables, a house salad, or even a baked potato with minimal toppings.
4. Share the Dish
The portion size of Alice Springs Chicken is large, making it easy to share with a friend or family member. By splitting the dish, you can reduce your calorie intake while still enjoying the rich flavors.
Can You Make a Healthier Version of Alice Springs Chicken at Home?
If you’re a fan of Alice Springs Chicken but want to control the calorie content more effectively, making a lighter version at home is a great option. By using leaner ingredients and controlling the portion sizes, you can enjoy the same flavors with fewer calories and less fat.
Ingredients for a Lighter Alice Springs Chicken:
- 4 boneless, skinless chicken breasts
- 4 slices turkey bacon (lower in fat than pork bacon)
- 1 cup of sautéed mushrooms (use minimal oil or butter)
- 1/2 cup reduced-fat cheddar cheese
- 1/2 cup reduced-fat Monterey Jack cheese
- 1/4 cup light honey mustard dressing (or make your own with honey, Dijon mustard, and Greek yogurt)
Instructions:
- Marinate the Chicken: Mix the light honey mustard dressing with a bit of olive oil. Marinate the chicken breasts in this mixture for at least 2 hours or overnight for the best flavor.
- Cook the Bacon and Mushrooms: In a skillet, cook the turkey bacon until crispy, then set aside. Sauté the mushrooms in a small amount of olive oil or cooking spray.
- Grill or Bake the Chicken: Grill the chicken breasts over medium-high heat for 5-7 minutes per side, or bake them at 375°F for 25-30 minutes until fully cooked.
- Assemble and Bake: Place the grilled or baked chicken in a baking dish. Top each piece with turkey bacon, sautéed mushrooms, and a light sprinkle of shredded cheese. Bake for 5-10 minutes until the cheese is melted and bubbly.
- Serve: Pair your lighter Alice Springs Chicken with a side of steamed vegetables or a house salad for a balanced, low-calorie meal.
This version of the dish dramatically reduces the fat and calorie content while still delivering the savory flavors of the original recipe.
If you Want more healthy chicken recipes? Visit our Low-Calorie Chicken Recipes Guide for inspiration.
Lighter Variations of Alice Springs Chicken
For those looking to experiment with the classic recipe, here are some additional lighter variations you can try at home. These recipes maintain the essence of Alice Springs Chicken but are tweaked to be more diet-friendly.
1. BBQ Alice Springs Chicken
For a tangy, smoky twist, you can replace the honey mustard sauce with a lighter barbecue sauce. This will reduce the sugar content while still adding a lot of flavor.
Instructions:
- Marinate the chicken in a low-sugar barbecue sauce for 2 hours.
- Grill or bake the chicken, then top it with turkey bacon, mushrooms, and reduced-fat cheese.
- Serve with extra barbecue sauce on the side for dipping.
2. Low-Carb Alice Springs Chicken
To make Alice Springs Chicken more low-carb, skip the honey mustard sauce entirely and season the chicken with a blend of olive oil, garlic, and herbs. This version significantly reduces the carbohydrate content without sacrificing too much flavor.
Instructions:
- Skip the sauce and marinate the chicken in olive oil, garlic, and herbs.
- Grill or bake the chicken as usual, then top with turkey bacon, sautéed mushrooms, and cheese.
- Serve with low-carb sides like steamed broccoli or a green salad.
3. Vegetarian Alice Springs Chicken
If you’re following a vegetarian diet, you can substitute the chicken with portobello mushrooms or a plant-based chicken alternative. You can also use plant-based cheese and bacon alternatives to make this version fully vegetarian or even vegan.
Instructions:
- Replace the chicken with portobello mushrooms or a plant-based chicken substitute.
- Top with sautéed vegetables, plant-based cheese, and vegan bacon.
- Serve with a simple side salad or roasted vegetables.
Interested in more plant-based meal ideas? Check out our Vegetarian Recipe Guide for more creative and nutritious options.
What to Serve with Alice Springs Chicken
To complement Alice Springs Chicken, it’s essential to choose side dishes that balance the richness of the dish while providing additional nutrients. Here are a few suggestions for sides that pair well with this savory entrée.
1. Steamed or Grilled Vegetables
Vegetables like broccoli, zucchini, and bell peppers are ideal for balancing the richness of Alice Springs Chicken. Toss the vegetables in olive oil, salt, and pepper, and either steam or grill them until tender.
2. Baked Sweet Potato
A baked sweet potato is a healthy alternative to traditional baked potatoes. Sweet potatoes are rich in fiber, vitamins, and antioxidants, and their natural sweetness complements the savory elements of the chicken.
Want to learn how to bake the perfect sweet potato? Visit our Sweet Potato Cooking Guide for tips and recipes.
3. Caesar Salad
For a lighter option, serve Alice Springs Chicken alongside a crisp Caesar salad. Use a light Caesar dressing and add extra vegetables like cherry tomatoes or cucumbers for a refreshing side.
4. Corn on the Cob
Another great side dish for Alice Springs Chicken is corn on the cob. Whether grilled or boiled, the natural sweetness of the corn pairs beautifully with the smoky flavors of the chicken and bacon.
FAQs About Alice Springs Chicken
1. How Many Calories Are in Alice Springs Chicken?
A full serving of Alice Springs Chicken contains approximately 1,160 calories. The calorie count is mainly due to the bacon, cheese, and honey mustard sauce used in the dish.
2. Is Alice Springs Chicken Healthy?
While Alice Springs Chicken is high in protein, it is also rich in fat and sodium. By making small modifications, such as reducing the amount of cheese and sauce or pairing it with lighter sides, you can enjoy a healthier version.
3. Can I Make a Lighter Version at Home?
Yes! You can make a healthier version of Alice Springs Chicken at home by using turkey bacon, reduced-fat cheese, and light honey mustard. This allows you to control the calorie and fat content without sacrificing flavor.
Conclusion
Alice Springs Chicken is a flavorful and indulgent dish that many people enjoy at Outback Steakhouse. With approximately 1,160 calories per serving, it’s one of the more calorie-dense items on the menu. However, by making small adjustments like using less cheese or swapping high-calorie sides for lighter ones, you can enjoy this dish while staying within your nutritional goals.
For those who prefer to cook at home, creating a lighter version of Alice Springs Chicken is a great way to reduce the calorie count while still enjoying all the rich flavors. Whether you order it at the restaurant or make it at home, Alice Springs Chicken is a versatile dish that can be adapted to fit your dietary preferences.