Syn Free Cauliflower Breakfast Muffins | Slimming World Recipe

Since breakfast is the best meal of the day.. try these delicious Syn free breakfast muffins. Just make sure you use the cheese from your Healthy Extra A allowance.


(Makes around 12 small muffins)

1 Large Cauliflower
200g Tinned lean ham
Handful of Spinach
1/2 Finely chopped onion
5 Eggs beaten
1/4 Tsp Garlic granules
30g Low fat grated Cheddar cheese
Pinch of salt
Ground Black pepper
1/4 Tsp Paprika


  • Preheat the oven to 180c and lightly spray a muffin tin with Frylight.
  • Cut the florets off of your cauliflower and add them to a food processor and blend. (Or grate if you don’t have a processor)
  • Finely cube your tinned ham, grate cheese and finely dice onion.
  • Add the beaten eggs, grated cheese and garlic powder to your cauliflower to mix together.
  • Fold in ham, onion, garlic, black pepper, paprika and spinach.
  • Fill each section around two thirds full and place into the oven for around 20-25 minutes until golden.

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28 Healthy Slimming World Breakfast Ideas To Start Off Your Day

Breakfast is the first and best meal of the day. So many people I know skip breakfast and honestly I am not quite sure how they manage it. Every morning my tummy is grumbling and if I had to wait until lunch time to eat I don’t think I could concentrate.

But following Slimming World makes Breakfast a bit of a chore in this house. I really struggle to think of new exciting things to eat and I tend end up having eggs most days. So I have compiled a list of Breakfast ideas to hopefully not only inspire me but others too.

Syn Free Ideas

  • Sliced Banana topped with a Syn free Mullerlight yogurt.
  • Sliced pear, honeydew melon, strawberries and Fat free Greek style yogurt.
  • Fried breakfast using Frylight: 2 Eggs, 2 Slimming World sausages, 2 Bacon medallions, Cherry tomatoes, 2 mushrooms and 1/2 tin of baked beans.
  • Scrambled egg mixed with smoke salmon and spinach.
  • 2 Syn free Hash browns, 1/2 tin of baked beans and scrambled eggs.
  • Scrambled eggs on top of spinach and some grilled tomatoes.
  • Raspberries, strawberries and blackberries covered in fat free natural yogurt.
  • Omelette with your choice of Syn free toppings. (Ham, bacon, spinach, mushrooms etc.)
  • Poached eggs and bacon with a Syn free Hash Brown.

Syn Free Using Healthy Extra A and/or B

  • Overnight oats.
  • Syn Free Cauliflower breakfast muffins.
  • Wholemeal toast topped with scrambled eggs.
  • 2 Soft boiled eggs with wholemeal soldiers.
  • A wholemeal English muffin filled with 1 Syn free hash Brown, 1 Fried egg (in Frylight) and 2 Slimming World Syn free sausages.
  • Cheese and tomatoes on Wholemeal toast.
  • Cheese on Wholemeal toast.
  • Grilled bacon medallion toasted sandwich.
  • Ryvita topped with smoked salmon and Philadelphia cheese.
  • Scrambled eggs mixed with smoked salmon on top of wholemeal toast.
  • Porridge topped with strawberries, blackberries and raspberries.
  • Baked oats.
  • 2 Alpen light bars crumbled over a Syn free Mullerlight yogurt and mixed berries.
  • Wholemeal toast with banana.
  • Poached eggs on wholemeal toast and tinned plum tomatoes.

Low Syn

  • 1 Syn pancakes topped with berries.
  • Wholemeal toast and Sugar free jam.
  • English muffin with Sugar free jam.
  • Porridge with a chocolate shot.

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What To Do With Quark | Slimming World Ideas

Quark… It sounds strange, you have never heard of it before, let alone used it… BUT it’s Syn free on Slimming World and doesn’t count towards your Healthy Extra A. Which means suddenly it’s your best friend! But what on earth do you actually do with it?

In my experience I have found Tesco’s own branded Quark to be the best to cook with or use as dessert. It seems so much creamier and thicker than some other brands I have experienced in the past.

What is Quark? 
Quark is actually classed as a soft cheese. It has such a mild taste that it is perfect for either sweet or savory dishes.

Below are some ideas for using quark:

  • Stir in a sachet of Options hot chocolate, any variety (2 Syns) and a Tsp of Sweetener for a delicious naughty dessert.
  • Add a Tbsp when mashing potatoes to make a creamier mash.
  • Mix with your Healthy Extra A allowance of grated cheddar cheese, salt and pepper to make a delicious Syn free lasagna sauce. Try making our delicious Syn free Butternut squash lasagna.
  • Try making our delicious Syn free homemade mushy peas.
  • Make Cloud bread.. it’s completely Syn free and a great alternative to bread. It works well as a burger bun too. Try our recipe.
  • Mix with a Tsp of sweetener, chopped strawberries, blackberries and raspberries for a delicious dessert.
  • Mix together with a Caramel Options hot chocolate sachet (2 Syns) and a Tsp of Sweetener. Slice a banana into a bowl, crumble a Banoffee Alpen light bar (half Healthy Extra B or 3 Syns) on top and cover in the Quark mixture for a cheeky Banoffee pie.
  • Blitz some smoked salmon trimmings, 1 Tsp Mustard powder, a dash of lemon juice, salt and pepper and add it to some quark. This makes a wonderful dip plate for carrot and celery sticks.
  • Add a 1/2 Tsp of lazy garlic or garlic powder, a sprinkle of chives and some black pepper. You have a wonderful Syn free sour cream alternative for the top of your baked potato.
  • Add a dollop on top of your Chilli con carne as an alternative to soured cream.
  • Mix together with some lean ham, pasta and your Healthy Extra A allowance of cheddar cheese for a Syn free pasta dish.
  • Mix together with 1 crumbled meringue nest (3 Syns), chopped strawberries and Tsp of sweetener for a cheeky Eton mess.
  • Mix with raspberries, 1 Tsp sweetener and your Healthy Extra B allowance of Muesli for a delicious breakfast treat.

Have fun with Quark 🙂 It’s delicious.

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Slimming World On A Budget | How To Save Money

I often see people saying they have to give up Slimming World because it’s costing them too much or they can’t afford to buy fresh healthy food etc. I do agree to some extent.. a pack of chocolate bars is always more expensive than a punnet of Raspberries. A frozen pizza £1… cooking a whole meal from scratch is always going to be more expensive. But the health benefits of changing your lifestyle will be worth it in the long run. So take a look at my Slimming World money saving tips.

Always Write A Weekly Meal Plan (and stick to it……)

This may seem a fairly obvious one.. and it is! It doesn’t take long to work out what you are going to eat each day, it’s the sticking to it that’s the hard part.
The best thing about meal planning is to stop anything you purchase going to waste or going out of date. You will know exactly what to freeze when your shopping arrives. It will also stop you from buying things you simply do not need. Therefore saving money on wastage.
Take a look at my Top meal ideas and Tesco essential weekly shop for ideas.

Shop Online

If you can always do your weekly/monthly food shop online.
The main benefit from this is to stop you from purchasing things you just don’t need. Supermarkets have a great habit of promoting items and making it sound like a good deal when it really isn’t. Temptation when being on a diet is the worst thing!
Shopping online is great because it allows you to shop around and find out who is doing the best deal. Using a site like My Supermarket is brilliant because you can find out what is on offer and where at your fingertips.
I like to change where I shop depending on who has the best offers. I go between Sainsburys, Tesco, Asda and Iceland.
But don’t forget to claim cashback when shopping online.. my favourite is Topcashback.. it saves me £100s a year.

Oh and don’t forget to check out the voucher code websites.. you just never know what is about.

Never Go Shopping On An Empty Stomach

Hitting the aisles or online shopping with a grumbly tummy is never a good idea. The temptation to fill our trolleys with delicious snacks is overwhelming. I always try to do my shop after dinner when I am full to the brim. Believe me it works. This will help you to save money by not buying things you don’t need (and it will help your calorie intake too).

Shop Alone

If it’s possible try to do the shopping alone.. bored children are constant with their “Can I have this” and “Can I have that” which almost guarantees you to spend more money than needed.
Also a partner who is not on a diet or following the Slimming World plan will result in extra snacks and temptation. Shopping alone and sticking to your shopping list will stop you from spending money on things that are not needed.

Buy Non Branded Products

Supermarket’s own brand products are a great way to save money in general.. not just when you are following Slimming World. It is very rare in our house that we will actually buy any branded products. I think the only branded items we do stick to because we prefer them is Frylight and Dairylea. We purchase Tesco’s own brand cola, cereal and bread. It you can look at making even just a few swaps to non branded food you will find you will save money.

Check The Reduced Section

I love a good reduced section in the supermarket.. (but unfortunately that does mean not shopping online).
The fruit and veg area always have reduced items that are still perfectly edible for days. I am often purchasing raspberries that have a week of life left in them at half the cost.
Also reduced meat is brilliant for saving money and putting in the freezer.

Be Meat Savvy

Supermarkets will always charge more for “diced” meat.. always try to buy larger joints or breasts and dice them yourself. Also usually buying in more bulk will save you money and you can freeze meat to use later on.

Don’t Be Ashamed Of Buying Frozen

If I can buy it frozen I will.. Frozen fruit and veg is the best way to save money. 1. Because they are cheap and 2. because you won’t waste them. The amount of times I have thrown out fruit because it’s gone moldy.. that’s literally just money down the drain.

Also don’t forget you can freeze so many things.. one of the things we love to freeze is sliced peppers. Simply slice or dice and pop them into a freezer bag.

Bulk Meals With Speed Foods

Since joining the Slimming World plan I tend to use less and less meat and more vegetables. So for example a Chilli Con Carne will now have a lot more peppers, onion, sometimes even mushrooms and less mince. This will not only save you money but it will save you on calories too. It’s all about speed!

Always Buy In Bulk

I always try to buy the bigger bags of pasta, lentils, couscous, spices etc.. If you have the space to store bulk purchases you will definitely save money in the long run.

I hope this helps to give you some ideas of Slimming World on a budget. I would love to hear others money saving tips.. please feel free to leave them in the comments bow below.

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Syn Free Butternut Squash Lasagna | Slimming World Recipe

Most Slimming World followers are going crazy for the new Butternut Squash range in Sainsburys. Including the new Lasagna sheets. Pasta is Syn free anyway but you can cut the carbs and calories by using these new lasagna sheets.

This Lasagna is brilliant for batch cooking.. simply freeze portions for reheating later on.

If you don’t fancy the Butternut Squash you can change this for normal pasta lasagna sheets.


(Serves 6 portions)

500g Extra Lean 5% Minced Beef
5 Tbsp Tomato Puree
1 Tin of chopped tomatoes 400g
1 Carton of passata 500g
2 Beef Stock Cubes
3 Tsp Worcestershire Sauce
1 Tsp Dried mixed herbs
2 Cloves Garlic chopped (or 2 Tsp garlic granules)
1 Stick of Celery finely chopped
1 Carrot peeled and finely chopped
1 Onion diced
6 Large Mushrooms sliced thinly
1 Courgette sliced
1 Red Pepper finely chopped
1 Green or yellow Pepper finely chopped
Butternut Squash lasagna sheets

500 g Fat Free Natural Yogurt (or quark)
2 Medium eggs
1 tsp Mustard Powder
120 g Low Fat Cheddar cheese grated (1/2 Healthy extra A per portion)


  • Heat a large pan and spray with Frylight
  • Add the onion, carrot, celery and garlic to the pan and cook until softened.
  • Add the mince to the pan and cook until browned.
  • Add Worcestershire sauce, courgette, pepper and mushrooms and cook for a further few minutes.
  • Add the crumbled stock cubes, chopped tomatoes, passata and tomato puree. Cover with a lid if possible and simmer on a low heat for 15 minutes.
  • Spread half of your mixture over the bottom of a Lasagna dish.
  • Cover with a layer of your butternut squash Lasagna sheets.
  • Spread the rest of your mixture over the top of this.

Make your White sauce:

  • Beat the eggs in a bowl and add the yogurt bit by bit whisking as you go.
  • Add mustard powder and a pinch of salt and whisk further.
  • Spoon the white mixture on top of the lasagna covering every gap.
  • Sprinkle over your grated cheese.
  • Bake in the oven on 180c for 40 – 50 minutes.

Have you created this recipe? Don’t forget to tag me in your photos on Instagram 🙂 @fatgirlskinny_sw

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9 Freeze-Ahead Batch Cook Meals | Slimming World Prep

Prepping, batch cooking and freezing meals is just smart behavior for any busy mum or hard working family. Anyone who has followed the Slimming World plan will know how hard it can be to think of good Syn free meals each day.. and usually they take quite a bit of effort to make. So it just makes perfect sense to batch cook and freeze portions to use any time.

I have compiled a list of my delicious recipes which make perfect batch cooking and freezing.

Most of these recipes are fine for reheating in the microwave but please make sure you store them in a microwave suitable container. I would suggest keeping these in the freezer for no longer than one month.

1. Chilli beef strips

Reheat in the microwave from frozen.
Make sure this is piping hot before serving.




2. BBQ Pulled Pork

Reheat in the microwave from frozen. Make sure this is piping hot before serving.
Serve in a roll, or with rice or with chips.



3. Beef in Black bean sauce

Works best fully defrosting before reheating in the microwave to avoid the beef going tough.




4. Cottage pie

Works best fully defrosting before reheating in the microwave to avoid the potato going watery.



5. Chicken Tikka curry

Simply reheat from frozen in the microwave but please ensure the chicken is piping hot before serving.



6.  Chicken and Bacon tomato pasta

This one is perfect for reheating and it even tastes better 🙂 But please ensure the chicken is piping hot before serving.



7. Chilli con carne

Simply reheat from frozen but ensure this is piping hot before serving.




8. Beef Curry

Simply reheat in the microwave from frozen but please ensure this is piping hot before serving.




9. Butternut squash lasgna

This can be made into 6 portions and reheated from frozen.


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