27 Slimming World free foods and low syn snacks

Our favourite low syn and free foods from pickled onions to Curly Wurly’s...
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  • On the Slimming World plan, different types of food count as different points or syns. We’ve rounded up the best low syn snacks and Slimming World free foods you can enjoy on the diet.

    Slimming World was established in 1969 and continues to be one of the most popular weight loss programmes in the UK. Each member has an eating plan tailored to their weight loss target and daily points, or syns are calculated accordingly. In order to successfully fulfill your plan, you need to keep within your syn limit on a daily basis. This is where free foods and low syn snacks come in handy.

    What are Slimming World free foods?

    Free foods are often filling foods as they tend to be high in lean protein or fiber. Low calorie snacks such as Snack A Jacks or low calorie fruit, like strawberries or pineapple, are also counted as free food. Free food is unlimited according to Slimming World but is recommended in moderation.

    Slimming World says; “The fact that Free Food is unlimited takes away that fear of having to restrict or limit what we eat to lose weight. It means never feeling hungry, guilty or deprived, and never feeling like we want to rebel by reaching for those high-fat, high-sugar foods which, without moderation, can derail our weight loss progress.”

    Some of these free foods are also perfect for adding to your favourite Slimming World recipes too as they keep the overall syn value of the meal down.

    Slimming World free foods

    1. Pickled onions and gherkins

    Syns: Free

    First on our list of Slimming World free foods are pickled onions and gherkins. Both of these tangy options have a great shelf life, need no prep, and are of course free of syns.

    2. Chickpeas

    Syns: Free

    Chickpeas are an excellent source of lean protein, ideal for vegetarians or vegans. A batch of homemade falafel or simply tossed with fresh salad leaves make a great syn-free option for lunch.

    Slimming World free foods frozen fruit

    Frozen fruit is low calorie and free food on the Slimming World plan

    3. Frozen fruit

    Syns: Free

    Most fruit is low calorie making it ideal free food on the Slimming World plan. Scatter berries on plain yogurt or blitz in the food processor to make a smoothie – both options are syn-free.

    4. Frylight

    Syns: Free

    Swap the drizzle of oil or knob of butter in your cooking for a spray of Frylight. Frylight comes in a variety of options too including sunflower oil, extra virgin olive oil, and simple butter.


    A pot of quark, Slimming World free food

    Quark is one of the most popular free foods for Slimming World members

    5. Quark

    Syns: Free

    One of the most popular Slimming World free foods, Quark is a soft, yogurt-like cheese. It’s considered a healthy protein and can be added to both sweet and savoury recipes.


    Slimming World free foods diet coke

    Diet coke is considered a free food on the Slimming World plan

    6. Diet Coke

    Syns: Free

    Diet Coke is a famous syn-free drink and a great alcohol alternative for anyone on the Slimming World plan. Of course like most fizzy drinks, Diet Coke contains sugar so drink in moderation.


    7. Bacon medallions

    Syns: Free

    Complete your fry-up with bacon medallions. Bacon medallions are only syn-free as long as there is no fat on the medallions so remove before cooking. Otherwise, fat-on medallions work out at 0.5 syns per slice.

    8. Yogurt

    Syns: Free

    Choose fat-free, natural, or Greek yogurt. We’d recommend avoiding yogurts with added sugar or artificial flavourings.

    9. Pasta

    Syns: Free

    Pasta is the perfect syn-free food to add to salads or dishes to bulk it up and make it extra filling. Choose wholewheat pasta as it’s made with complex carbs and is packed with protein, fiber, iron, magnesium, and zinc.

    10. Potatoes

    Syns: Free

    New potatoes, jacket potatoes, roast potatoes, and mashed potatoes, whichever option you choose, potatoes are Slimming World free foods. Sweet potatoes are also free.

    Slimming World free foods rice

    Rice is a great choice for those on the Slimming World plan as it’s syn-free

    11. Rice

    Syns: Free

    Pair your homemade curry or hearty casserole with syn-free rice. Just like pasta, opt for brown rice over white or fragrant, as it’s more nutritionally beneficial.

    12. Fat-free cottage cheese

    Syns: Free

    There’s no need to ditch cottage cheese if you’re on the Slimming World plan. This simple ingredient can top savoury jacket potatoes or sweet pancakes and is packed full of calcium.

    13. Chopped tomatoes and passata

    Syns: Free

    Not only are chopped tomatoes and passata Slimming World free foods, but they are also packed with health benefits too including the antioxidant, lycopene, which has been linked to reducing heart disease and cancer.

    14. Balsamic vinegar

    Syns: Free

    Drizzle your pasta or salad dish with a generous helping of balsamic vinegar. It’s the perfect syn-free salad dressing alternative, plus its just 14 calories per one tablespoon.

    slimming world free from chips

    You can buy Slimming World’s free food chips from Iceland

    15. Slimming World Free Food Chips

    Syns: Free

    Available from Iceland, Slimming World’s Free Food Chips are exactly that, free food. These grilled, skin-on potato-based chips are lightly seasoned with sea salt.


    16. Eggs

    Syns: Free

    Boiled, scrambled, fried, poached, or baked, eggs are a syn-free option making them perfect for breakfast, lunch, and dinner. They’re a great source of protein too, keeping you fuller for longer.

    17. Mushy peas

    Syns: Free

    Complete your Slimming World fish and chips with a tin of syn-free mushy peas. If choosing tinned mushy peas, check the salt content otherwise choose to make them from scratch as a healthier alternative.

    18. Butternut squash

    Syns: Free

    Like most vegetables, butternut squash is free food on the Slimming World plan. Think butternut squash soup, stuffed butternut squash, or roasted butternut squash.

    19. OXO cubes

    Syns: Free

    Give your dish plenty of flavour with an OXO cube – one of the handiest Slimming World free foods. Beef, chicken, or vegetable are all considered syn-free.

    Slimming World low syn snacks

    jelly babies

    Jelly babies are the perfect low syn snack on the Slimming World plan

    20. Jelly Babies

    Syns: 1 per sweet

    Jelly babies are perfect if you’re craving a bit of sugar but don’t want to push your syn count over for the day. One of these Jelly Babies is just one syn.

    21. Primula Light Cheese spread tubes

    Syns: 2 per 25g

    Serve on crackers, rice cakes, or slices of bread. Primula Light Cheese is also used by Slimming World members as a base for Slimming World macaroni and cheese.


    22. Pasta ’n’ Sauce

    Syns: Between 2 and 2.5 per packet

    The majority of the Pasta ‘n’ Sauce range is between 2 and 2.5 syns per packet, however, the Tuscan Sausage option is 6 syns, so keep this in mind when buying.


    Snack A Jacks packet, one of the syn free foods from Slimming World

    Snack A Jacks are handy lunch box fillers at just 2.5 syns per pack

    23. Snack A Jacks

    Syns: 2.5 per packet

    A low syn snack and lunch box filler, Snack A Jacks are just 2.5 syns per packet. Remember to eat in moderation though as some flavours are high in salt.


    24. Options Hot Chocolate

    Syns: 2.5 per cup

    Swap the usual coffee or tea for hot chocolate instead. Options Hot Chocolate is just 2.5 syns per cup (more info about portion sizes can be found on the product packaging) and is the perfect choice when you’re craving something sweet.


    25. HiFi bars

    Syns: 3 in each

    HiFi bars may not be considered one of Slimming World free foods, but are just 3 syns per bar. They come in a variety of different flavors too; fruit and nut, salted caramel, chocolate orange, and chocolate mint.


    Halo Top ice creams

    A very low calorie ice cream that’s low in syns too

    26. Halo Ice Cream

    Syns: 3-4 per tub

    A very popular dieting ice cream brand, Halo Ice Cream is not only low syn, it’s also low calories too. For example; there are just 280 calories in a whole tub of the chocolate flavour or 320 in the cookies and cream flavour.


    Curly Wurly

    A favourite amongst Slimming World members at just 6 syns

    27. Curly Wurly

    Syns: 6 per bar

    The final of our Slimming World free foods is unfortunately not free but low in syns at just 6 syns per bar. The perfect low syn snack at the end of the week.