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Disclaimer: This content is for educational purposes only, not medical advice. Always consult with a doctor before making significant changes to your diet, especially if you have pre-existing health conditions.
When I first tried Alice Springs Chicken at Outback Steakhouse, it was love at first bite juicy grilled chicken, creamy honey mustard, crispy bacon, and melted cheese? Yes, please. But as a mom trying to cut back on carbs (and keep dinner doable after soccer practice), I needed a better-for-you version that wouldn’t sacrifice flavor. So, I did what I always do: recreated it in my own kitchen faster, lighter, and low-carb friendly.
In this post, I’ll show you how to make Alice Springs Chicken low carb without losing the magic. Whether you’re following keto, cutting carbs for health, or just want to keep dinner balanced, you’ll get a simple, cheesy, family-approved recipe with ingredients you probably already have. Plus, I’ll walk you through healthy swaps, how to serve it, and tips for making it ahead.
Let’s bring that Outback-style comfort to your table no carb crash required.
Table of Contents
Key Takeaways: What You Need to Know
- Alice Springs Chicken can be made low carb with easy ingredient swaps.
- This version skips the sugar but keeps the creamy mustard sauce and melty cheese.
- It’s a family-friendly weeknight dinner no specialty ingredients or fancy tools required.
- You’ll learn low-carb tips, prep shortcuts, and serving ideas to fit your lifestyle.
- We’ll also answer common questions like “What are honey mustard alternatives?” and share other low-carb chicken recipes for variety.
Why Make Alice Springs Chicken Low Carb?
What makes this dish so crave-worthy?
Let’s be honest Alice Springs Chicken is the kind of dish that feels like a cheat meal. It’s creamy, savory, cheesy, and comforting. But if you look closer at the original, especially from Outback, you’ll find hidden sugars in the honey mustard, unnecessary carbs from processed ingredients, and extra calories from frying.
This low-carb version delivers all the flavor without the sugar crash. The key is using a low-carb honey mustard alternative, skipping any breading, and keeping the ingredients clean.
You still get:
- Seasoned grilled chicken
- Crispy bacon
- Tangy mustard sauce
- Melted cheese
- And if you want? A sprinkle of fresh herbs or sautéed mushrooms for added depth
It’s indulgent without the guilt, and you won’t need a nap afterward.
Want another comforting low-carb dinner? My creamy lemon garlic chicken is a big weeknight winner around here.
Is this beginner-friendly for low-carb or keto diets?
Absolutely. You don’t need to track macros or follow keto to enjoy this dish. It naturally fits into:
- Low-carb diets
- High-protein meal plans
- Gluten-free lifestyles
- Even just regular moms like me trying to cut back on heavy meals
The best part? No cauliflower rice required (unless you want it). Serve it with roasted veggies or a fresh side salad, and you’ve got dinner on the table in under 30 minutes.
And if you’re new to cooking chicken at home, this recipe is incredibly forgiving. I’ll walk you through every step, including how to make it ahead for meal prep or toss it into a cheesy, low-carb Alice Springs chicken casserole style bake.
Psst… craving something bold and spicy? Try my harissa honey chicken it’s another low-ish carb favorite with a sweet heat twist.
How to Make Alice Springs Chicken Healthier Without Losing Flavor
What are the best low-carb swaps for honey mustard?
The original Alice Springs Chicken recipe relies heavily on a creamy, sweet honey mustard which is delicious, but also loaded with sugar. A single tablespoon of traditional honey mustard dressing can have 5–7 grams of carbs, and that adds up fast when it’s used as both a marinade and topping.
Here’s how to keep the flavor without the sugar spike:
Low-Carb Honey Mustard Alternatives:
| Option | Carbs (approx) | Flavor Notes |
|---|---|---|
| Homemade keto honey mustard | 1g per tbsp | Use Dijon mustard, a splash of apple cider vinegar, and sugar-free honey (like monk fruit or allulose syrup). |
| Spicy brown mustard + mayo | <1g per tbsp | Tangy, creamy, and super low-carb. Add garlic powder for extra punch. |
| Dijon mustard + Greek yogurt | 2g per tbsp | Creamy with a probiotic boost. Use full-fat for richness. |
| Sugar-free honey mustard dressing | 1–2g per tbsp | Look for brands like Primal Kitchen or G Hughes (always check labels!). |
I personally love mixing Dijon mustard, a little mayo, and Lakanto sugar-free honey it hits that sweet-savory balance perfectly.
Want to make it even easier? Use leftovers from my Roman-style chicken the flavors work beautifully with the bacon and cheese topping here.
What else can you tweak to make it healthier?
Let’s be real some days, we just need to throw something in a skillet, top it with cheese, and call it a win. But here’s how I clean up the dish without losing its soul:
1. Use skinless chicken breasts or thighs.
Chicken breast is leaner, but thighs are more forgiving and stay juicy especially when baked. Both work. Just season well.
2. Bake or pan-sear instead of frying.
The original Outback version is often pan-fried in butter or oil. You can still get that golden flavor by searing for 3–4 minutes on each side, then finishing in the oven.
3. Go for nitrate-free bacon.
Look for uncured or organic bacon with minimal ingredients. It crisps beautifully and keeps the dish clean.
4. Cheese choice matters.
Use a mix of cheddar and Monterey Jack or opt for part-skim mozzarella for a lighter option. Shred it fresh for better melt (and fewer additives).
5. Add veggies.
Want to bulk it up? Sauté mushrooms, spinach, or zucchini before layering. My kids love it with a handful of crispy onions on top still low carb, but big on crunch.
And don’t forget to check your labels many packaged sauces sneak in starches and sugars. Making your sauce from scratch takes just five minutes and makes a big difference.
Bonus idea: Turn this into an Alice Springs chicken casserole by layering grilled chicken, mustard sauce, bacon, cheese, and baked mushrooms in a dish. Bake for 20 minutes at 375°F.
Easy Alice Springs Chicken Low Carb Recipe (Step-by-Step)
What ingredients do you need for Alice Springs Chicken low carb?
This dish is all about layers of bold flavor. And guess what? You probably already have most of this in your fridge. Here’s what you’ll need:
Low-Carb Alice Springs Chicken Ingredients
(Serves 4 | Prep time: 15 mins | Cook time: 25 mins)
| Ingredient | Amount | Notes |
|---|---|---|
| Boneless skinless chicken breasts | 4 medium | You can also use thighs |
| Bacon | 6 slices | Cooked crispy and chopped |
| Cheddar cheese | 1 cup shredded | Or use Monterey Jack |
| Mushrooms (optional) | 1 cup sliced | Great for extra umami |
| Avocado oil or olive oil | 2 tbsp | For searing |
| Salt & pepper | To taste | Season both sides |
Low-Carb “Honey” Mustard Sauce
Mix together:
- ¼ cup Dijon mustard
- 2 tbsp sugar-free honey (I like Lakanto)
- 1 tbsp mayonnaise
- 1 tsp apple cider vinegar
- ½ tsp garlic powder
- Pinch of paprika (optional)
This makes a tangy, creamy, sweet-savory sauce that tastes like the original — without all the sugar.
How do you make Alice Springs Chicken low carb?
Here’s the step-by-step method I use on busy weeknights when I want something comforting but low-effort.
Step 1: Prep the chicken
Pound the chicken breasts to even thickness (about ½ inch). Season both sides with salt and pepper.
Step 2: Sear until golden
In a large oven-safe skillet (cast iron works great), heat 1 tbsp oil over medium-high heat. Sear chicken for 3–4 minutes per side until golden. Remove and set aside.
Step 3: Sauté the mushrooms (optional)
Add a bit more oil if needed. Sauté mushrooms until soft and browned (about 4–5 minutes). Remove from pan.
Step 4: Make the sauce
In a small bowl, whisk together the sauce ingredients. Taste and adjust sweetness or tang if needed.
Step 5: Assemble
Return chicken to the skillet. Spoon sauce over each breast. Top with mushrooms (if using), crumbled bacon, and shredded cheese.
Step 6: Bake and melt
Transfer skillet to a preheated oven at 375°F. Bake uncovered for 10–12 minutes, or until chicken reaches 165°F and cheese is bubbly and golden.
Don’t have an oven-safe skillet? No problem. Assemble everything in a baking dish and transfer to the oven.
Step 7: Serve hot and melty
Let rest 5 minutes. Serve with a fresh green salad, roasted broccoli, or my zucchini mushroom chicken soup for a cozy, low-carb combo.
Can you make this ahead or meal prep it?
Definitely. Here’s how:
- Marinate & prep the chicken and sauce the night before.
- Store cooked bacon separately to keep it crispy.
- Assemble everything and refrigerate. Just bake when ready to eat.
- It reheats beautifully, making it a great low-carb lunch or weeknight dinner.
For even more cozy meal prep, check out my easy cream of mushroom chicken it’s another creamy skillet meal with big flavor and minimal fuss.
How to Serve Alice Springs Chicken Low Carb for Every Lifestyle
What sides go well with Alice Springs Chicken low carb?
Whether you’re following keto, low-carb, or just trying to cut back on bread and pasta, the beauty of Alice Springs Chicken low carb is that it pairs beautifully with so many nutrient-dense sides. It’s rich, cheesy, and savory so think crisp, colorful, and fresh to balance it out.
Here are some of my go-to pairings for a full low-carb Alice Springs Chicken dinner:
Favorite Low-Carb Sides:
| Side Dish | Why It Works |
|---|---|
| Roasted broccoli with lemon zest | Crunchy and brightens the rich flavors |
| Garlic butter green beans | A classic — and quick |
| Cucumber tomato salad with feta | Cool, tangy, refreshing |
| Cauliflower mash | Total comfort food vibe, but lower in carbs |
| Roasted radishes | A great potato swap that absorbs all the buttery juices |
| Zucchini noodles with olive oil | If you want a pasta feel without the carbs |
And when I’m meal prepping, I often serve leftovers cold over a bed of arugula with a drizzle of extra mustard sauce almost like a protein-packed salad.
Looking for more low-carb inspiration? My Belizean chicken stew is rich and flavorful, and works beautifully with cauliflower rice or sautéed spinach.
Real-life feedback: “It’s better than the Outback version!”
I recently served this Alice Springs Chicken low carb recipe at our weekly Friday night dinner (kids, husband, neighbor… the usual crew). My friend Danielle who’s been following a low-carb lifestyle for over a year took one bite and literally paused mid-chew:
“Wait. This is low carb? No way. It tastes just like the Outback version maybe better.”
She asked for the recipe before she finished her plate, and now makes it as part of her Sunday meal prep. Even her picky 9-year-old eats it bacon and cheese will do that, right?
And here’s the thing: I’ve tested a lot of Alice Springs Chicken low carb recipes, but this version keeps coming back as the favorite. It’s simple, uses real food, and works every time. Plus, it freezes well if you make it in casserole form (more on that below).
Want to take it up a notch? Try my ultimate stuffed chicken breast recipe another high-protein, low-carb dinner idea that feels restaurant-worthy.
What to do with leftovers?
If you’re lucky enough to have leftovers (rare in my house), here’s how to repurpose your Alice Springs Chicken low carb masterpiece:
- Slice and serve cold over salad with avocado and extra mustard sauce
- Chop and mix into a low-carb wrap with spinach and pickles
- Layer into a low-carb casserole: add cauliflower rice, top with cheese, and bake
- Make a skillet hash: chop leftovers, toss with roasted radishes or zucchini, and reheat in a cast iron pan
Leftovers last 3–4 days in the fridge and reheat beautifully in a toaster oven or air fryer.
And if you love warm, cheesy comfort meals, don’t miss my creamy mushroom and spinach stuffed chicken another keeper for low-carb weeknight dinners.
alice springs chicken low carb
Equipment
- Large oven-safe skillet (cast iron works great) OR 9×13 baking dish
- Small mixing bowl
- Meat mallet
- measuring cups and spoons
Ingredients
- 4 medium boneless skinless chicken breasts
- 6 slices bacon
- 1 cup shredded cheddar cheese or Monterey Jack
- 1 cup sliced mushrooms optional
- 2 tablespoons avocado oil or olive oil
- Salt and pepper to taste
- ¼ cup Dijon mustard
- 2 tablespoons sugar-free honey monk fruit or allulose syrup
- 1 tablespoon mayonnaise
- 1 teaspoon apple cider vinegar
- ½ teaspoon garlic powder
- Pinch of paprika optional
Instructions
- Prep the chicken: Pound chicken breasts to even thickness (about ½ inch). Season both sides with salt and pepper.
- Cook the bacon: Cook bacon until crispy, then crumble or chop. Set aside.
- Sear the chicken: In a large oven-safe skillet, heat 1 tbsp oil over medium-high heat. Sear chicken for 3–4 minutes per side until golden. Remove and set aside.
- Sauté the mushrooms (optional): Add a bit more oil if needed. Sauté mushrooms until soft and browned (about 4–5 minutes). Remove from pan.
- Make the sauce: In a small bowl, whisk together Dijon mustard, sugar-free honey, mayonnaise, apple cider vinegar, garlic powder, and paprika. Taste and adjust sweetness or tang if needed.
- Assemble: Preheat oven to 375°F. Return chicken to the skillet. Spoon sauce over each breast. Top with mushrooms (if using), crumbled bacon, and shredded cheese.
- Bake: Transfer skillet to preheated oven. Bake uncovered for 10–12 minutes, or until chicken reaches 165°F internal temperature and cheese is bubbly and golden.
- Serve: Let rest 5 minutes before serving. Pair with roasted vegetables, cauliflower mash, or a fresh green salad.
Notes
- Make Ahead: Marinate and prep chicken and sauce the night before. Store cooked bacon separately to keep it crispy. Assemble and refrigerate, then bake when ready to eat.
- Storage: Leftovers last 3–4 days in the fridge and reheat beautifully in a toaster oven or air fryer.
- Casserole Version: Use 3 cups cooked chopped chicken, layer with sauce, bacon, mushrooms, and cheese in a 9×13 dish. Bake at 375°F for 20-25 minutes.
- No Oven-Safe Skillet? Sear chicken in a regular skillet, then transfer everything to a baking dish before adding toppings and baking.
- Cheese Options: Mix cheddar and Monterey Jack for best flavor, or use part-skim mozzarella for a lighter option.
- Serving Suggestions: Pairs well with roasted broccoli, garlic butter green beans, cucumber tomato salad, cauliflower mash, or zucchini noodles.
Why This Low Carb Alice Springs Chicken Is a Must-Try
- You still get all the rich flavors you love: bacon, mustard, cheese.
- It fits a low-carb lifestyle without sacrificing comfort or ease.
- It’s fast enough for weeknights, fancy enough for guests.
- It reheats, stores, and freezes like a dream.
- And let’s be honest — cheese and bacon make everything better, especially when you don’t have to feel guilty about it.
This is the kind of Alice Springs Chicken low carb recipe you’ll come back to again and again. It’s cozy, customizable, and truly satisfying.
Alice Springs Chicken Low Carb – FAQ & Expert Tips
What are low-carb alternatives to honey mustard?
A great way to make Alice Springs Chicken low carb is by swapping the traditional honey mustard sauce with sugar-free alternatives. Instead of store-bought dressings, try this combo:
- Dijon mustard
- Sugar-free honey substitute (like monk fruit syrup or allulose)
- Mayonnaise or Greek yogurt for creaminess
- A dash of apple cider vinegar for brightness
This keeps your sauce flavorful, creamy, and sweet without adding unnecessary carbs. For convenience, brands like G Hughes or Primal Kitchen offer low-carb honey mustard options, but always check the label for hidden sugars.
How to make Alice Springs Chicken healthier?
To make Alice Springs Chicken low carb and healthier, follow these easy tips:
- Grill or bake your chicken instead of frying
- Use nitrate-free bacon
- Make your own mustard sauce with clean, sugar-free ingredients
- Add veggies like mushrooms or spinach for volume and nutrients
- Choose full-fat dairy for better flavor and satiety without added starches
This makes your Alice Springs Chicken low carb recipe fit a variety of diets keto, paleo, and gluten-free while still delivering that cheesy, comforting bite.
Need more wholesome chicken recipes? Try my chicken stew for a cozy, low-carb comfort option.
What are other low-carb chicken recipes?
Once you fall in love with Alice Springs Chicken low carb, you’ll want more meals that check the same boxes: easy, delicious, and family-approved. Here are a few ideas from my own kitchen:
- Creamy lemon garlic chicken: tangy, creamy, and under 6g carbs
- Zucchini mushroom soup with chicken: hearty, filling, and veggie-loaded
- Stuffed chicken breast recipes: protein-packed and easy to customize
Each one follows the same approach as this Alice Springs Chicken low carb recipe real food, no fuss, and big flavor in every bite.
BONUS: Is Alice Springs Chicken keto-friendly?
Yes! This Alice Springs Chicken low carb version is naturally keto-friendly. By skipping sugary sauces and avoiding breaded coatings, it fits most ketogenic macros. One serving is high in protein, moderate in fat, and low in carbs especially when served with non-starchy veggies like broccoli or cauliflower mash.
Alice Springs Chicken Low Carb Casserole + Meal Prep Magic
How to turn Alice Springs Chicken low carb into a casserole?
Sometimes I just need dinner to come together in one dish no extra pans, no juggling timing, no “where’s the sauce?” moment. That’s where the Alice Springs Chicken low carb casserole comes in. Same great flavor, even easier prep.
Here’s how to build it:
Alice Springs Chicken Low Carb Casserole Recipe
(Serves 6 | Prep time: 15 mins | Bake time: 25 mins)
Ingredients:
- 3 cups cooked chicken (grilled or rotisserie, chopped)
- 6 slices cooked bacon, chopped
- 1½ cups shredded cheddar or Monterey Jack
- 1 cup sautéed mushrooms (optional)
- ½ cup homemade low-carb honey mustard sauce
- ½ tsp garlic powder, ¼ tsp smoked paprika
- Optional: chopped spinach or steamed broccoli for volume
Instructions:
- Preheat oven to 375°F and grease a 9×13 baking dish.
- Spread chopped chicken evenly in the dish.
- Spoon the low-carb mustard sauce over chicken.
- Sprinkle mushrooms, spinach, and bacon over the top.
- Finish with shredded cheese and a sprinkle of garlic powder.
- Bake uncovered for 20–25 minutes until bubbly and golden.
This version of Alice Springs Chicken low carb stores beautifully and can be frozen after baking or before, depending on your schedule. I make a double batch, freeze one, and thank myself later on busy nights.
How to meal prep Alice Springs Chicken low carb for the week?
If you’re like me and living in the land of lunchboxes, long workdays, and endless kid activities, this meal can seriously save you.
Tips for Weekly Prep:
- Cook and slice chicken on Sunday (use for this and other recipes)
- Store mustard sauce in a small mason jar
- Keep bacon chopped and crisped separately
- Assemble portions in glass containers for grab-and-go meals
- Want variety? Serve with roasted veggies one day, salad the next
You can also use leftovers of this Alice Springs Chicken low carb casserole in:
- Low-carb wraps with baby spinach and avocado
- Stuffed bell peppers
- Cauliflower rice bowls
- Or even breakfast scrambles with eggs and green onions
Why this casserole works for families (and picky eaters)
My kids? They see bacon and cheese, and they’re sold. My husband? Asks for it weekly. And me? I love that this low carb Alice Springs Chicken meal feels indulgent, but fits my goals.
This version is:
- Customizable: Add whatever veggies your family loves
- Budget-friendly: Uses leftover or bulk ingredients
- Low-carb but filling: No starch, but plenty of protein and healthy fats
- Portable: Great for work lunches or weeknight dinners
Want another one-dish wonder? My easy cream of mushroom chicken delivers that same casserole comfort, and yes it’s low carb too.
What are low-carb alternatives to honey mustard?
Use sugar-free honey substitutes like monk fruit syrup or allulose with Dijon mustard and mayo to create a tangy, creamy low-carb honey mustard.
How can I make Alice Springs Chicken healthier?
Skip sugar-loaded sauces, bake or grill the chicken, use nitrate-free bacon, and add veggies like spinach or mushrooms for extra nutrients.
Is Alice Springs Chicken low carb keto-friendly?
Yes, when made with low-carb ingredients, this dish fits keto macros easily. Just serve it with non-starchy vegetables or a side salad.
What other low-carb chicken meals can I try?
Try creamy lemon garlic chicken, zucchini mushroom soup with chicken, or stuffed chicken breasts all low in carbs, high in flavor.
Conclusion: Alice Springs Chicken Low Carb Is the Weeknight Winner You’ll Make Again and Again
If you’re craving a dinner that’s cheesy, creamy, comforting, and low in carbs, this Alice Springs Chicken low carb recipe checks every box. It delivers all the satisfaction of your favorite Outback dish, but without the sugar and starch that slow you down.
It’s:
- Easy to make
- Packed with flavor
- Totally customizable
- And perfect for leftovers or meal prep
Whether you go skillet-style, bake it as a casserole, or slice it into wraps and bowls, this recipe fits into busy weeknights and family dinners with zero guilt. It’s become a staple in my kitchen and I have a feeling it’ll become one in yours too.
For more cozy low-carb recipes, check out my stuffed chicken breasts and Belizean chicken stew both perfect for real life and real appetites.
