Low Syn KFC Zinger Burgers | Slimming World

One of our favourite choices from the KFC menu used to be the zinger burger – this Low Syn KFC Zinger Burgers recipe is the perfect Slimming World friendly replacement!

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Low Syn KFC Zinger Burgers | Slimming World-3

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

These Low Syn KFC Zinger Burgers are JUST like the real thing, and so simple to make.

You can also change the spice mix to suit your taste – if you prefer some extra zing then add some extra chilli powder!

Low Syn KFC Zinger Burgers | Slimming World-3

We like to serve these Low Syn KFC Zinger Burgers in a Schar Gluten Free White Ciabatta Roll – you can have one as your Healthy Extra B and they are sooooo good!

Low Syn KFC Zinger Burgers | Slimming World-3

Why not serve these Low Syn KFC Zinger Burgers with some Syn Free Coleslaw?

Low Syn KFC Zinger Burgers | Slimming World

If you’re a fan of KFC, why not try our Low Syn KFC Fakeaway recipe, or our Syn Free KFC Chizza?

Is Your KFC Closed? Make Your Own! | Slimming World

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If you make this Low Syn KFC Zinger Burgers recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on Instagram, Facebook, & Twitter!

Low Syn KFC Zinger Burgers | Slimming World-3

What do I need to make these Low Syn KFC Zinger Burgers?

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The Chicken

For the chicken breasts, I’d urge you to get hold of our Protein Food Shop hampers. They’re packed full of the BEST quality meat we’ve ever come across from an online butcher.

The hamper is incredible value for money, working out FAR cheaper than the supermarket.

The chicken breasts are lovely, plump and don’t have that horrid vac-pack smell when you open them up!

protein-food-shop-syn-free-meat-hamper

We also have a few exclusive hamper deals available, so it’s well worth checking them out.

These Low Syn KFC Zinger Burgers are really easy to make. If you haven’t already got one, you’ll need a good baking tray like this one from Amazon.

Whenever we need to replace oil in cooking we use Frylight. Perfect for everyday frying and cooking, it delivers exactly one calorie per spray, which makes it Syn free! The Sunflower or Olive Oil flavours are ideal for these Low Syn KFC Zinger Burgers.

Frylight Find Out More

How many Syns are in these Low Syn KFC Zinger Burgers?

These Low Syn KFC Zinger Burgers are just 2 Syns each – that saves you over 20 Syns from the takeaway version!

We tend to use our Healthy Extra B for the bap part of these burgers. You can also use half of your Healthy Extra A with a Light Cheese Slice too.

Low Syn KFC Zinger Burgers | Slimming World-3

 

We’ve used a dollop of lightest mayo and some lettuce to finish off these Low Syn KFC Zinger Burgers!

Syn Free KFC Chizza | Slimming World
Our Syn Free KFC Chizza

How do I make these Low Syn KFC Zinger Burgers?

Step 1

Preheat the oven to 160°C and spray a baking tray with Frylight.

Place the Doritos and spices into a food bag and smash until they are nearly all in a fine crumb, but some larger pieces remain.

Step 2

Ensure the chicken breasts are dry. Dust lightly with the cornflour. Break the egg into a dish and dip each chicken breast into it.

Step 3

Put the chicken breasts onto the baking tray and sprinkle over the spice and dorito mix, ensuring both sides of the chicken is coated thoroughly. Spray liberally with Frylight and bake in the oven for 25 minutes.

Step 4

After 25 minutes, turn the chicken and spray with Frylight again. Bake for a further 15 minutes until the chicken is completely cooked through and golden.

Low Syn KFC Zinger Burgers | Slimming World-3

Step 5

Serve with your choice of garnish!

 

Like this Low Syn KFC Zinger Burgers recipe? Why not try some more of our Fakeaways?

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Want to see how these Low Syn KFC Tower Burgers are made? Watch this!

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Low Syn KFC Zinger Burgers | Slimming World

Votes: 71
Rating: 3.85
You: 4
Rate this recipe!

Servings

Prep Time

Cooking Time

people 10 minutes 40 minutes

Calories

Weight Watchers

Slimming World 

328kcal 2

Smart Points (Flex/Freestyle)

2

Syns

Per people Per people Per people
INGREDIENTS
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INSTRUCTIONS
  1. Preheat the oven to 160°C and spray a baking tray with Frylight. Place the Doritos and spices into a food bag and smash until they are nearly all in a fine crumb, but some larger pieces remain.
  2. Ensure the chicken breasts are dry. Dust lightly with the cornflour. Break the egg into a dish and dip each chicken breast into it.
  3. Put the chicken breasts onto the baking tray and sprinkle over the spice and dorito mix, ensuring both sides of the chicken is coated thoroughly. Spray liberally with Frylight and bake in the oven for 25 minutes.
  4. After 25 minutes, turn the chicken and spray with Frylight again. Bake for a further 15 minutes until the chicken is completely cooked through and golden.
  5. Serve with your choice of garnish!

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!

RECIPE NOTES

We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

We recommend that you don't freeze this recipe.

IMPORTANT INFORMATION

Syn values given are correct at time of writing but may not always be accurate.

This website is UNOFFICIAL and in NO WAY part of or representative of Slimming World. 

We aren’t trained by Slimming World nor authorised to give Slimming World advice. Any advice given here should not replace the advice of your Slimming World consultant.

Ideally, you should check with Slimming world for the most up to date Syn values using official resources such as; the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.

Although pinchofnom.com attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will pinchofnom.com be responsible for any loss or damage resulting for your reliance on nutritional information.

We kindly ask that you share this recipe via the share buttons and not via screenshots. 

As our recipes change often in accordance with syn value changes, we want to ensure that they're as accurate as possible at all times. 

If you use or re-create our recipes we kindly ask:

  • That you credit us by not only screenshot but linking to our original recipe post
  • You don't reproduce the recipe in full
73 Comments
    1. Hi Alison
      This would be considered a ‘Tweak’ by Slimming World, as free foods are being used as a replacement for higher Syn ingredients.
      SW suggest you syn tweaks the same as the food you are replacing. For example tortilla chips made from lasagne should be synned as normal shop bought tortilla chips, Smash for coating should be synned as breadcrumbs etc.

    1. Hi Kerry
      You’d need to research GF alternatives for the Doritos. I understand that cornflour is GF so would be ok. Just double check any spices that you use, too. The Schar Ciabatta roll is GF and used as an HEB choice here.

  1. 40 mins seems a long time to cook a chicken breast, is this due to the lower temp? If I did it a little higher but for a shorter time would this affect the final result?

    1. Hi Jemma
      The cornflour/egg and Dorito coating gives a certain amount of ‘insulation’ to the chicken, so cooking for 40 mins for the time and temperature stated ensures that the chicken is cooked without burning the coating. 🙂

    1. Hi Estelle
      The rolls featured in the photos are Schar Ciabatta Rolls. 1 x roll (brown or white) is an HEB choice, or 5 Syns for white and 6 Syns for the brown.

    1. Hi Hayley
      The rolls featured in the photographs are the Schar Ciabatta rolls. One white or brown Schar ciabatta roll can be used as your HEb choice. You’ll find them in the Free From aisle of most supermarkets.

    1. Hi Nikki
      Yes, you can. Technically, SW would say you should Syn it the same as cornflour, as you’re using a free food to replace a Synned food, but personally I probably wouldn’t, for such a small amount! (I’m obliged to mention it, to protect your losses! 😉 )

  2. Hi! Trying this for the first time tonight… looks delicious so far in the oven! I was just wondering about the Schar roll… do I need to heat it up first or do you use it straight from the packet? Many thanks

    1. Hi Aimee
      You probably can, but you’ll need to check the manufacturer’s instruction manual to be absolutely sure.

  3. Looks fab, going to try this for Easter saturday brunch at my caravan, thanks for sharing your recipes are always delicious. X

  4. Hi I’m gonna try to make the burgers on Saturday, but I don’t have onion granuals only onion powder, will that work do you think ? Thanks x

    1. Hi Margaret
      The onion granules and powder are the both same thing. Just make sure it’s not onion salt that you’ve got, as that will spoil the flavour!

    1. Hi Donna
      You can probably reduce the cooking time slightly, but please double check that the chicken is fully cooked before serving.

    1. Hi Lorna
      For best results, these Zinger Burgers should be freshly prepared and cooked when you’ve made them. 🙂

  5. Hello, It states here that it is 2 syns per portions, however in the ingredients list it says 7.5 for the Doritos which has confused me? Could you clarify how many syns there are in total please! Many thanks

    1. Hi Jay
      The total value of ingredients used is 8 Syns.
      This total is divided by 4 as you use 4 chicken breasts and make 4 portions, so it works out at 2 Syns per portion.

  6. Hi Jay,
    I’m going to make this tonight, can’t wait. We love a fakeaway recipe. However there is only two of us, if I were to follow the recipe for four, could I save the seasoning for another time? If so, how long can it keep for?
    Many thanks

    1. Hi Roxy
      If you change the number of servings on the recipe card, the quantities will adjust automatically for you. 🙂
      (For ref, the dried spice mix will keep for a couple of weeks in an airtight container.)

    1. Hi Caroline
      If you like things with a bit more Zing, just ramp up the spices in the seasoning mix. Use hot chilli and increase the other spices to suit. 🙂

    1. Hi Kelly
      Once you’ve dipped the chicken breasts in cornflour and egg, you lay them on the baking tray and sprinkle with the spice mix, rather than dipping them in the spice mix. 🙂

  7. Hi There can you tell me please how u managed to cover the whole of 4 chicken fillets with the crumb mixture , there was barely enough crumbs to cover 4 chicken nuggets never mind 4 breasts ? So disappointed this did not work out .

    1. Hi Julie
      Once you’ve added the other spices to the crushed crisps, you should have enough spice/crumb mix to sprinkle over 4 average-sized chicken breasts. The recipes are always tried and tested several times to ensure they work before we publish them. 🙂

  8. hiya.
    How do you manage to keep the mixture on the chicken when turning them over?
    I’ve just had to peel the crumbs off the tray 🤔

    1. Hi Louise
      I found it easiest to line the tray with foil and spray the foil with frylight before I put the chicken on the tray.

  9. Hello im not sure if i am allowed to ask this or not, but could i do this meal on an extra easy SP day if i syned the doritos and cornflower and had the roll as healthy extra b? Thank you

    1. Hello Leah
      Yes, that would be fine. As you mentioned, you’ll need to Syn the Doritos and cornflour. Herbs and spices (all ingredients on the store cupboard staples list in your food optimising book) are fine to use on SP. One Schar Ciabatta roll is an HEB choice, brown or white. 🙂

  10. Me and my partner made these tonight, they were yummy but I found that when I was trying to turn the chicken in between cooking times the coating came off entirely. What am I doing wrong?

    1. Hi Shana
      I use some baking parchment with a couple of squirts of frylight, then lay the chicken on top. You lose a few crumbs when turning, but I just stick them back on top and carry on! 🙂

  11. Was rather disappointed with this one. I followed the recipe and it just tasted very bland to me. My 10 year old daughter loved it though and cleared her place.

    1. Hi Amber
      Our recipes should be a guide for you, and if you like more ooomph, increase the heat with some extra spices or even some added chilli flakes! Glad your daughter enjoyed hers! 🙂

  12. As others have said, I didn’t have enough Dorito/spice mix to cover 3 chicken breasts, never mind 4, so had to crush up a few more Doritos to cover the chicken.

    1. Hi Nikki
      Once you’ve added the other spices to the crushed crisps, you should have enough spice/crumb mix to sprinkle over 4 average-sized chicken breasts. The recipes are always tried and tested several times to ensure they work before we publish them. 🙂

  13. I found the amount of crumbs didn’t coat the chicken so doubled the amount which was fine by me as doubled the syns which was a small price to pay for such a tasty meal. I left off the roll as was having sweet potato wedges along with salad.
    Having read previous posts know where I went wrong with crumb mix .. but would still forgo ex syns as sooo worth it for a Sat night fakeaway. Thank you for sharing

  14. Just tried this recipe I used 20g of doritos for 2 chicken breasts was more than enough. Was also absolutely delicious myself & my wife are big fans, had it with skin on fries with peri salt & sin free coleslaw. Was definitely nom nom nom

  15. Ive just put mine in the oven, I sprinkled dry mixture over the top but didn’t seem enough to coat the underside of the chicken.

    1. Hi Elaine
      It will obviously depend on the size of the chicken breasts used, but there’s enough mixture to cover 4 average-sized chicken breasts when sprinkled over. 🙂

    1. Hi Linda
      You could use Panko or breadcrumbs and add a little extra chilli to the seasoning mix. Remember to check the Syn values. 🙂

    1. Hi Daisy,
      You can leave it out, but make sure to pop them onto your shopping list for next time! Onion granules are so versatile. 🙂

  16. Had this tonight for tea and went down a treat with the family!! 4 very clean plates and one child claiming it was better than kfc. Did find that I had to double the coating as I ran out after covering the first 2 breasts- but in fairness they were large breasts. Really delicious will make again!

  17. I would love to make a gluten free version as I’m gluten intolerant. The chilli doritos have gluten in but the cool original ones dont so wondered if I could substitute them and if so would you recommend adding any other seasoning to make up for it?

    1. Hi Frankie
      That’s really handy to know, thanks for sharing the information. I’m sure you could use the cool original instead, and add some extra chilli powder to make them ‘zing’ a bit more! 🙂

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