Outback Alice Springs Chicken Recipe: Easy, Low-Calorie, and So Good!
Have you ever tried this amazing chicken dish? Itโs one of the most beloved dinners on Outbackโs menu. With bacon, melted cheese and a dreamy-tasting mustard sauce, this chicken dish is out of this world. One problem thoughโฆEach serving has 756 calories and 47 grams of fat!ย Good news though. My skinny remake has all the same great flavors and tastes really, really good!ย Each serving has 264 calories, 9 grams fat.

Why You'll Love Outback Alice Springs Chicken Recipe
Indulge in the familiar flavors of Outback's Alice Springs Chicken with a healthier, homemade twist. My Easy, Low-Calorie, and So Good recipe delivers all the savory elements you adore, while significantly reducing the calorie count compared to the restaurant version. It's perfect for anyone looking to enjoy a delicious, restaurant-quality meal from the comfort of their own kitchen, while maintaining a healthy lifestyle. By utilizing simple ingredients and cooking techniques, this recipe makes it easy to recreate the signature honey mustard, bacon, mushrooms, and cheese combination. Whether you're a seasoned cook or a beginner, this low-calorie version of the Outback Alice Springs Chicken is a satisfying and guilt-free way to indulge in a classic favorite.Ingredients For My Outback Alice Springs Chicken Recipe
Boneless skinless chicken breasts, pounded:- Lean Protein Source: Chicken breasts provide a high-quality source of lean protein, essential for muscle building and repair.
- Reduced Fat: Removing the skin significantly reduces the fat content, making this a healthier option.
- Even Cooking: Pounding the chicken to an even thickness ensures that it cooks evenly, preventing dry or undercooked spots.
- Tenderization: Pounding also tenderizes the chicken, resulting in a more enjoyable texture.
- Portion Control: Using individual chicken breasts allows for easy portion control, helping to manage calorie intake.
- Flavor Enhancement: Salt enhances the natural flavors of the chicken, making it more palatable.
- Seasoning Base: Seasoning salt, like Lawry's, often contains a blend of spices that adds complexity to the flavor profile.
- Moisture Retention: Salt helps the chicken retain moisture during cooking, preventing it from drying out.
- Taste Balance: Salt balances the sweetness of the honey and the tanginess of the mustard.
- Smoky Flavor: Bacon adds a distinct smoky and savory flavor that is characteristic of the Alice Springs Chicken.
- Crispy Texture: When cooked properly, bacon provides a crispy texture that contrasts with the tender chicken.
- Flavor Infusion: The rendered bacon fat can be used to sautรฉ the mushrooms, adding extra flavor.
- Leaner Options: Using turkey bacon or center-cut bacon can reduce the fat content.
- Cooking Technique: Cooking the bacon until crispy and draining off excess fat is crucial for a lower-calorie version.
- Tangy Base: Mustard provides a tangy and slightly sharp flavor that forms the base of the honey mustard sauce.
- Flavor Contrast: It creates a contrast to the sweetness of the honey, resulting in a balanced flavor profile.
- Low-Calorie Flavor: Mustard is a low-calorie condiment that adds a significant amount of flavor.
- Variety Impact: Spicy brown mustard adds a deeper, more robust flavor than yellow mustard.
- Emulsification Aid: Mustard acts as an emulsifier, helping to bind the honey and mayonnaise together.
- Natural Sweetness: Honey provides a natural sweetness that complements the tanginess of the mustard.
- Flavor Complexity: Honey adds a complex sweetness with floral notes, enhancing the overall flavor of the sauce.
- Moisture Retention: Honey helps to keep the chicken moist during cooking.
- Less Refined: Honey is a less refined sweetener than sugar.
- Amount Control: The amount of honey can be adjusted to control the sweetness level.
- Creamy Texture: Light mayonnaise adds creaminess and richness to the honey mustard sauce.
- Reduced Fat: Using a light version significantly reduces the fat and calorie content compared to regular mayonnaise.
- Tangy Flavor: Mayonnaise adds a subtle tanginess that complements the other flavors.
- Binding Agent: It helps to bind the ingredients of the sauce together.
- Texture Improvement: It improves the texture of the sauce, making it smoother and more palatable.
- Tangy Creaminess: Yogurt adds a tangy creaminess to the sauce, enhancing its flavor and texture.
- Low-Calorie Thickener: It acts as a low-calorie thickener, adding body to the sauce without adding excessive fat.
- Protein Boost: Yogurt provides a small boost of protein.
- Healthier Alternative: It's a healthier alternative to sour cream or heavy cream.
- Flavor Balance: It helps to balance the sweetness and tanginess of the sauce.
- Onion Flavor: These ingredients add a subtle onion flavor that complements the other savory elements.
- Convenience: Dried onion flakes are a convenient option for adding onion flavor.
- Freshness: Scallions add a fresh, mild onion taste.
- Garnish: Scallions can also be used as a garnish, adding visual appeal.
- Flavor Depth: They contribute to the overall depth of flavor in the dish.
- Healthy Fat: Olive oil provides a source of healthy monounsaturated fats.
- Sautรฉing Medium: It's used to sautรฉ the mushrooms, preventing them from sticking to the pan.
- Flavor Enhancement: Olive oil enhances the flavor of the mushrooms.
- Moisture Retention: It helps to keep the mushrooms moist and tender.
- Amount Control: Using a small amount of olive oil helps to manage the calorie content.
- Savory Flavor: Mushrooms add a savory and earthy flavor that complements the chicken and sauce.
- Tender Texture: When cooked, mushrooms become tender and juicy.
- Nutrient Content: Mushrooms provide vitamins and minerals, including B vitamins and selenium.
- Variety Impact: Different types of mushrooms can be used to vary the flavor and texture.
- Flavor Absorption: Mushrooms absorb the flavors of the sauce and seasonings.
- Sharp Flavor: Cheddar cheese adds a sharp and savory flavor that complements the other ingredients.
- Melted Texture: When melted, cheddar cheese provides a gooey and satisfying texture.
- Reduced Fat: Using reduced-fat cheddar helps to lower the overall fat content.
- Calcium Source: Cheese provides a source of calcium, essential for bone health.
- Even Melting: Shredded cheese melts evenly and quickly.
How to Make Low-Calorie Outback Alice Springs Chicken
Step 1: Prepare the Chicken- Seasoning: Sprinkle the 4 boneless, skinless chicken breasts (pounded to ยฝ inch thickness) with ยฝ teaspoon of seasoning salt or regular salt.
- Resting Period: Allow the chicken to sit for 5 minutes. This allows the salt to penetrate the chicken, enhancing its flavor and moisture retention.
- Paper Towel Preparation: Line a microwave-safe plate with several layers of paper towels.
- Bacon Placement: Place the 4 slices of bacon on the paper towels in a single layer.
- Cover and Cook: Cover the bacon with more paper towels to absorb grease. Microwave for approximately 4 minutes, or until the bacon is crisp. Cooking time may vary depending on your microwave's power.
- Blot and Crumble: Blot the cooked bacon thoroughly with paper towels to remove excess grease. Allow it to cool slightly, then crumble it into small pieces and set aside.
- Mushroom Preparation: Place 1 cup of sliced fresh mushrooms in a small microwave-safe bowl.
- Microwave Softening: Microwave the mushrooms for 1 minute to soften them. This helps to release some of their moisture and prepare them for layering on the chicken. Set aside.
- Sauce Ingredients: In a small bowl, combine ยผ cup yellow or spicy brown mustard, ยผ cup honey, 2 tablespoons light mayonnaise, 2 tablespoons nonfat plain yogurt, and ยฝ tablespoon dried onion flakes or 1 tablespoon chopped scallions (green part only).
- Thorough Mixing: Mix all the ingredients thoroughly until well combined. Set the honey mustard sauce aside.
- Pan Preparation: Coat a large nonstick pan with cooking spray. Add 1ยฝ teaspoons of olive oil and heat over medium heat.
- Chicken Sautรฉing: Place the seasoned chicken breasts in the hot pan and sautรฉ for 3 to 5 minutes per side, or until browned. This step sears the chicken, locking in its juices and adding flavor.
- Baking Dish Transfer: Move the sautรฉed chicken breasts to a baking dish that has been lightly coated with cooking spray.
- Sauce Layering: Spread most of the prepared honey mustard sauce evenly over each chicken breast.
- Mushroom Layering: Layer the softened mushrooms over the sauce-coated chicken.
- Remaining Sauce: Top the mushrooms with the remaining honey mustard sauce.
- Bacon Addition: Sprinkle the crumbled bacon evenly over each chicken breast.
- Cheese Topping: Top each chicken breast with 1 tablespoon of shredded reduced-fat cheddar cheese.
- Preheat Oven: Preheat your oven to 350ยฐF (175ยฐC).
- Baking Time: Bake the assembled chicken in the preheated oven for approximately 15 minutes, or until the cheese is melted and the chicken is cooked through.
- Internal Temperature Check: Ensure the chicken reaches an internal temperature of 165ยฐF (74ยฐC) using a meat thermometer.
- Resting Period: Allow the chicken to rest for a few minutes before serving.
- Serving Suggestions: Serve the Alice Springs Chicken hot with your favorite side dishes, such as steamed vegetables, a side salad, or a baked sweet potato.
- Even Pounding: Ensure the chicken breasts are pounded to an even thickness for uniform cooking.
- Crispy Bacon: Cook the bacon until very crisp to enhance its flavor and texture.
- Sauce Consistency: Adjust the honey and mustard ratios in the sauce to suit your taste preferences.
- Cheese Melt: Monitor the cheese closely during baking to prevent it from burning.
- Internal Temperature: Always check the internal temperature of the chicken to ensure it is fully cooked.
- Lean Bacon Option: Turkey bacon can be used as a leaner bacon alternative.
- Gluten Free Cheese: Use Sargento brand cheese to ensure a gluten free meal.
Helpful Tips About this Recipe
Shopping Tips
To save time, many supermarkets sell packages of thin-cut, boneless, skinless chicken breasts. I bought mine at Trader Joeโs. Otherwise, be sure to pound them a bit to make them thinner. Iโve combed the supermarket shelves looking for one of the leanest regular bacon choices and Oscar Meyer Center Cut Bacon is my favorite, compared to most regular bacon.ย Itโs much lower in fat and calories, 3 slices contain 70 calories and 4.5 grams of fat. Once cooked on paper towels, most of the fat soaks into the paper, not in the bacon, so the fat is further cut down. I recently discovered fantastic, healthier bacon. Itโs called Applegate Farms Natural Sunday Bacon. Itโs low in fat and calories, uncured, contains no nitrites, and is gluten-free.ย Many supermarkets carry this brand. I bought it at Vons/Safeway and Whole Foods. Hereโs the link to their website:
http://www.applegate.com/products/natural-sunday-bacon
Prep Tips
Pound each breast, one at a time, between two sheets of wax paper or plastic wrap.ย Pound to ยฝ inch thickness, with something heavy. A meat mallet, if you have it, a big can of tomatoes or a rolling pin. Or for ease, many supermarkets sell packages of thin slices of chicken breasts. I found them at Trader Joeโs. This will save you prep time.
WW Freestyle SmartPoints 6-Blue
WW SmartPoints 8-Green

To save time, many supermarkets sell packages of thin-cut, boneless, skinless chicken breasts. I bought mine at Trader Joeโs. Otherwise, be sure to pound them a bit to make them thinner. Iโve combed the supermarket shelves looking for one of the leanest regular bacon choices and Oscar Meyer Center Cut Bacon is my favorite, compared to most regular bacon.ย Itโs much lower in fat and calories, 3 slices contain 70 calories and 4.5 grams of fat. Once cooked on paper towels, most of the fat soaks into the paper, not in the bacon, so the fat is further cut down. I recently discovered fantastic, healthier bacon. Itโs called Applegate Farms Natural Sunday Bacon. Itโs low in fat and calories, uncured, contains no nitrites, and is gluten-free.ย Many supermarkets carry this brand. I bought it at Vons/Safeway and Whole Foods. Hereโs the link to their website:
http://www.applegate.com/products/natural-sunday-bacon
Prep Tips
Pound each breast, one at a time, between two sheets of wax paper or plastic wrap.ย Pound to ยฝ inch thickness, with something heavy. A meat mallet, if you have it, a big can of tomatoes or a rolling pin. Or for ease, many supermarkets sell packages of thin slices of chicken breasts. I found them at Trader Joeโs. This will save you prep time.
WW Freestyle SmartPoints 6-Blue
WW SmartPoints 8-Green
SKINNY FACTS: for 1 serving 264 calories, 9g fat, 3g sat. fat, 63mg chol, 29g prot, 20g carbs, 1g fiber, 666mg sod, 18g sugar |
FACTS:ย forย Freestyle SmartPoints 135 calories, 2g sat. fat, 4g protein, 17g sugar |

Outback Alice Springs Chicken Recipe: Easy, Low-Calorie, and So Good!
Ingredients
- 4 (1 pound total) boneless skinless chicken breasts, pounded to ยฝ inch thickness, see shopping and prep tips
- ยฝ teaspoon seasoning salt, I like Lawryโs, or salt
- 4 slices bacon, see shopping tips
- ยผ cup yellow or spicy brown mustard (not Dijon)
- ยผ cup honey
- 2 tablespoons light mayonnaise, I like Best Foodโs (Hellmanโs)
- 2 tablespoons nonfat plain yogurt
- ยฝ tablespoons dried onions flakes or 1 tablespoon scallions, chopped (green part only)
- 1ยฝ teaspoon olive oil
- 1 cup sliced fresh mushrooms
- ยผ cup reduced-fat cheddar cheese, shredded (for gluten-free, use Sargento)
Instructions
- Sprinkle chicken breasts with seasoning salt. Let sit for 5 minutes.
- In the meantime, line a microwave-safe plate with several paper towels. Place bacon on top and cover with more paper towels. Cook for about 4 minutes until bacon is crisp. Blot well, cool slightly, and crumble. Set aside.
- Add mushrooms to a small bowl and cook in the microwave for 1 minute to soften. Set aside.
- In a small bowl, mix together mustard, honey, mayonnaise, yogurt, and dried onion flakes or scallions. Set aside.
- Coat a large nonstick pan with cooking spray. Add oil and heat. Place chicken in the pan and sautรฉ over medium heat for 3 to 5 minutes per side until browned. Move chicken to a baking dish that has been coated with a little cooking spray.
- Spread most of the honey mustard sauce over each chicken breast, then layer each piece with the mushrooms, top with the remaining honey mustard sauce, sprinkle each with crumbled bacon. Finally, top each with 1 tablespoon shredded cheese.
- Bake in a 350ยฐ oven for about 15 minutes, until cheese is melted and chicken is done.
Nutrition
Serving: 1chickenCalories: 264kcalCarbohydrates: 20gProtein: 29gFat: 9gSaturated Fat: 3gCholesterol: 63mgSodium: 666mgFiber: 1gSugar: 18gBlue Smart Points: 6Green Smart Points: 8Plus Points: 7
Tried this recipe?Let me know how it was!
This is my familyโs favorite chicken recipe! So delicious!
I’m so glad. Thanks so much Sue!
My very best wishes,
Nancy
I made this recently for myself and my husband. I’m on WW, he’s not. We both loved it! It’s really delicious, thank you!
I’m so happy you both enjoyed your dinner.Thanks so much for letting me know Theresa!
My best wishes,
Nancy
This was my teenage son’s favorite recipe for chicken. Now he is in the Army but when he comes home he always asks me to make it for him. Made it over his Christmas break & his new girlfriend loved it too…said she needs the recipe. Great flavor & tender chicken!
Ahhh…What a sweet story. A big thanks to your son for serving and thanks for sharing this story Kim!
All the best,
Nancy
How many points on purple?
I’m sorry Ramona, but at this point, I’m only including the Blue and Green points.
All the best,
Nancy
How many points would this be on the purple plan?
Sorry, Tiffany, but at this point, Iโll only be including Blue and Green points. For all of these years, I use a different program than WW to input all of my recipes to do the nutrition facts and points.
I have hundreds of recipes and donโt have the time to input them into WW to make the calculations for the purple plan. Maybe in the future.
My best,
Nancy
How do you suggest I find low fat cheddar cheese? Is Velveeta a substitute?
Thank you,
Maggie Collins
Maggie, I never tried KRAFT VELVEETA LIGHT Reduced Fat cheese. It will probably work. If you live in the US, most supermarkets sell some kind of reduced-fat, light cheese. Although I like light cheddar, any light hard cheese will work such as mozzarella. That said, if you can’t find it, you can always use a smaller amount of regular cheese.
All the best,
Nancy
Thank you!
Maggie
My great pleasure, Maggie!
I need help on my weight!! Signed up for your meal plans Nancy and they look awesome! I have been a huge fan of your recipes for years now. I have always wanted to try this and had all the ingredients except the honey. It was DELICIOUS!! By my calculations on the purple plan, this came out to be 6.7 PURPLE smartpoints…so 7. (27 for the whole recipe). I got it down to 3 pts by not using the honey (I used a tad of Splenda), I had Kraft Light Mayo on had and used Hormel microwave ready original bacon. (By the way the Oscar Meyer center cut is only 3 pts compared to the Hormel, which was 5 for 4 pieces.) Thanks for all you to do in making healthy meals that taste so yummy!!
Thanks so much for the nice comment, Lana! I very much appreciate it!!!
I’m so happy you are enjoying my recipes. I like your substitutions with this chicken. I bet it still tasted great while cutting down on the points.
Wishing you the best of luck with your weight loss journey! If you stick to slimmed-down recipes, like on Skinny Kitchen and through the meal plan, you’ll always feel satisfied.
My best,
Nancy
This was a real hit with my hubby. He doesn’t usually comment much, but he said this was really good.
I’m so happy you shared this. Thank you!
Here’s to more skinny recipes your husband will enjoy!
All the best,
Nancy
so delicious.. will make it again
So glad you enjoy it, Amelia. Thank you!
My best,
Nancy
So popular with my family!