27 Slimming World free foods and low syn snacks

Here are the best Slimming World free foods and low syn snacks you can enjoy on a diet...

Collection of Slimming World free food low syn snacks
(Image credit: Canva)

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 low syn snacks

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.

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.


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Jessica Dady
Food Editor

Jessica Dady is Food Editor at GoodtoKnow and has over 12 years of experience as a digital editor, specialising in all things food, recipes, and SEO. From the must-buy seasonal food hampers and advent calendars for Christmas to the family-friendly air fryers that’ll make dinner time a breeze, Jessica loves trying and testing various food products to find the best of the best for the busy parents among us. Over the years of working with GoodtoKnow, Jessica has had the privilege of working alongside Future’s Test Kitchen to create exclusive videos - as well as writing, testing, and shooting her own recipes. When she’s not embracing the great outdoors with her family at the weekends, Jessica enjoys baking up a storm in the kitchen with her favourite bakes being chocolate chip cookies, cupcakes, and a tray of gooey chocolate brownies