18

RECIPE: Slimming World Friendly, Syn Free, Freezer Friendly Quiche Muffins

main image for slimming world quiches

I’ve been talking to a few readers this week and I’ve mentioned these quiche muffins I batch cook a few times and I realised that I haven’t posted the recipe! Your gonna love them; they can be batch cooked and frozen down saving you tons of time.

The ones I’m gonna show you today are chicken and bacon, but and this is the beautiful part, the list of fillings you can have are ultimately endless so feel free to mix it up.

Reader Quote:
Cooked the quiche muffins today. I have had to put in them in the freezer before my family eat them all! So a success! Thank you!
Elaine

Ingredients

  • 1 tub low fat cottage cheese
  • 1 pack of chicken breasts
  • 1 pack of cheap bacon
  • 6/8 eggs
  • 1 large red onion
  • 30g strongest cheddar cheese you can find
  • Fry Light cooking spray

picture of ingredients for slimming world friendly quiches

Method

We’ll start the same way as most slimming world friendly recipes do, and that’s to remove all visible fat from the chicken & bacon (or any other meats you’re using). Cut both into small sized pieces, the smaller the better, they fit better in the quiches. Finely dice red onion.

picture of diced meat with fat removed from chicken and bacon, red onion finely diced

Pre-heat your oven to gas mark 5, about 180°C (aprox)

Lightly fry the onions in fry light spray.

red onions frying in pan with frylight

Add any herbs and seasonings that you like to you the meat before cooking; I find it sticks to it much better. (See ideas at the bottom of this recipe)

picture of diced chicken with Schwartz Fajita Season added to it

Note: I used Schwartz fajita seasoning here, and I haven’t syn’ed it, I’ve never syn’ed it since being on slimming world…it’s not right, but that’s just me; it’s 5 ½ syns per 35 grams, oh and its AMAZING!

Add the chicken and bacon to the pan of onions and cook; if you’ve cut them similar sizes, cooking times shouldn’t be a problem, that and they’ll cook again in the oven, so it’s no biggie.

picture of chicken, bacon and red onion frying in a pan

While that’s cooking, it’s the perfect time to get your egg mixture ready. The reason I said 6/8 eggs in the ingredients list is because it depends on the size of the eggs; In the past I’ve had to add a couple extra because they were small.

Crack all the eggs into a jug (for easy pouring), and add the cottage cheese. Whisk thoroughly making sure both are well mixed.

picture of eggs and cottage cheese mixed together

Take 12 silicone muffin cups and place on a baking tray lined with tin foil (for spillages the foil makes cleaning 100x easier…trust me!) It’s a good idea to grab your frylight, and give each cup a quick spray just to be sure nothing sticks.

12 silicone muffin cups

Take your cooked meat/onions mixture and divide between the 12 cups.

picture of quiche filling in silicone muffin cups

Pour the egg & cottage cheese mixture into each cup, be careful not to overfill.

TIP: Fill them all up, take a table knife and slide it to the bottom of each cup and gently stir, why? Well, this it to make sure the egg mixture has got to the bottom of the cup.

slimming world quiches ready to be cooked

Take your super duper strong cheese, cut into 12 small cubes (I know it looks measly that’s why its gotta be strong) and push one piece into the center of each quiche.

Adding cheese is optional and down to personal preference, cottage cheese might be enough for some people; I prefer it a little stronger haha.

close up picture of raw quiches

Let’s cook these suckers!

Place them in the oven for about 15/20 minutes. There’s two ways to check when their done, first they’ll pull away from the walls of the silicone cups slightly, and the second is to slide a clean knife into the center, if it comes out clean, hey presto their done!

picture of 12 lightly cooked quiches

Now, they are cooked but I like to crisp them up a little. Remove them from the cases (be careful they will be stupidly hot!), back on the tin foil baking tray and pop them back in the oven for 3/5 minutes. They will come out a lovely golden brown, look at the ones below, they look amazing right?

12 cooked quiches

Job done!

“RECIPE: Syn Free Slimming World Quiche Muffins, they look so nice! http://bit.ly/1cRig5S”
Click here to tweet this; share them with your friends!

 Syns, syns, syns!

This is the awesome part; their syn free if you used the cheese as your Healthy A choice. If you syned the cheese it would be 6 syns for 30 grams, meaning each quiche would be ½ a syn!

I said it was awesome didn’t I!

They will stay this low as long as you only use, lean meats, veggies and one portion of cheese, which is great.

 

What’s the damage…£££?

I’m not going to work out the cost for this exact recipe because there are so many variations possible. What I have worked out it the base cost for the quiches; that the eggs and cottage cheese.

Pot of cottage cheese from tesco is 64p and lets say 8 eggs for arguments sake are 80p, giving us a total of £1.44. That works out to a mere 12p each quiche without fillings; that’s pretty good don’t you think.

My top tip to keep costs down is to hunt around in the reduced sections in supermarkets. I love a bargain, and if you look at the picture at the top of this page you’ll notice the chicken I bought was reduced. Buy it fresh at a reduced price, freeze it until your ready to cook, and once its cooked it can be frozen again without a problem.

Buying reduced meats & veggies keeps things varied to; you never know what you find in the reduced section!

Variations

The possibilities are endless but here are just a few that I’ve done.

  • Mixed peppers, onions, and mushrooms
  • Chicken, bacon & sweetcorn
  • Bacon, onion & mushroom
  • Beef & onion
  • Bacon, cheese, onion & tomato

 

Herbs & Spices

I used Schwartz Fajita Season about, but that’s just me. I’ve also used;

  • Curry powder
  • Paprika
  • Smoked Paprika
  • Chilli powder
  • Italian dry herbs
  • Thyme
  • Oregano
  • Parsley

There you have it, my slimming world friendly, syn free (or ½ a syn) quiche muffins.

I would love to hear what you think about them; leave your comments below and don’t forget to include your own variations.

[ois skin=”Free Quiche Recipe” split=”Free Quiche Recipe A/B”]
Darran Mansfield
 

Hi! I'm Darran Mansfield, I've been on the Slimming World diet for about 10 months, and I've lost 5 and a half stone (74lbs/34kgs), I'm by no means a weight loss expert, but I do have first hand experience, and that's what I'm here to share with you. I'm looking for a healthy, sustainable lifestyle that's enjoyable yet maintainable in today's modern life. If that's what you want, you should stick around, I'm sure you'll find something helpful and don't forget to say hi to me on Facebook, Twitter, Google+ or Instagram.

Click Here to Leave a Comment Below 18 comments
Nikki

I made these for taster night at group. Glad to see other people are doing the same things as me 🙂 Keep up the great blogging dude!

Reply
    Darran Mansfield

    Yeah I love em’ for breakfast, so easy to grab from the fridge and go. I’m thinking of making a bigger version and cutting it into slices to make them less…fiddly lol

    Reply
Trish

Hi Thankyou for the yummy recipe it’s so nice of you to take the time and trouble to write the recipe so beautifully with pictures, keep up the good work.

Reply
    Darran Mansfield

    Your most welcome Trish, thanks for the kind words 🙂

    It seem as though people are really liking slimming world recipes

    Reply
Jhone

Hi there. I make a variation of this in a large dish like a lge quiche. red peppers, chicken or tuna, mixed herbs merest hint of grated parmesan cheese for flavour, even added sweetcorn, or tiny chopped broccoli yum

Reply
    Darran Mansfield

    Hi Jhone, That sounds really nice, never thought of adding tuna to them 🙂

    Reply
Paul W

I have too made larger version of these with pepper, mushrooms, tomatoes, chilies and anything else that’s laying around, but just noticed on SW online it’s this weeks featured recipe but never thought of the chicken and bacon version….so it’s ready steady bake for me in the cup cake size

Reply
    Darran Mansfield

    Their great aren’t they, I’ve found they can be really watery with mushrooms in, taste amazing but a little watery. Oh really I didn’t know it was the featured recipe. I’m thinking of trying one with beef, any ideas?

    Reply
Lauren

These look amazing im definitely going to make them this evening. They will go down a treat after my morning gym session with all the protein and low syns 🙂 I only use duck eggs though….because we keep ducks so eggs are free and plentiful!….how many would you recommend they are petty big eggs?! Thank you 🙂

Reply
    Darran Mansfield

    Glad you like them, you’ll love them 10x more when you’ve tried them haha, duck eggs!!!! OMG they’ll be so nice!

    You could probably use 2 duck eggs for every 3 chicken eggs….depending on the size though you might get away with 1DE for 2CE.

    Let me know how you get on with them 🙂

    Reply
John

Darren wow just tried your quiche,absolutely fantastic,well done 2nd batch tomorrow keep up the good work.

Reply
anna crystal

very good thank you wow you have done great 10 stone to loose myself 18 3

Reply
Debbie Wagstaff

Hi there. Just started SW this week and spending today researching recipes. Love quiche and when I googled it I found your site…lucky me, your quiches look scrummy! Will definitely be making these and will let you know how I get on xx

Reply
    Darran Mansfield

    Glad you found the site Debbie! I’m even happier you liked the look of the quiches, I’d love to hear how yours turned out

    Reply
Greg

These look absolutely amazing, mate. Thanks for sharing.

Reply
natalie

Hiya just wondering how long do these last in the fridge and can u reheat them? Thanks ?

Reply
    Darran Mansfield

    I’ve personally kept these in the fridge till Thursday having cooked them on Sunday evening. Yeah I’ve re-heated them too, never had any problems with them, thank for the question Natalie

    Reply

Leave a Reply: