Syn Free Smoked Salmon, Potato Rösti and Poached Eggs | Slimming World

We’re big fans of smoked salmon and poached eggs on toast, but we never really fancy using up our HEB choices so early in the day. So I thought I’d try it with a potato instead of the bread. The result was Syn Free Smoked Salmon, Potato Rösti and Poached Eggs, and it turned out quite well.


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 👍

We’re often busy in the morning, so sometimes we have a late breakfast, so this is ideal.

If you’re not a fan of smoked salmon you can always use a few bacon medallions instead.

When you’re making the rosti for this Syn Free Smoked Salmon, Potato Rösti and Poached Eggs recipe it’s really important that you squeeze out as much moisture as you can from the potatoes. That way they will hold their shape and colour nicely.


For the poached eggs, why not try the ‘boil in the bag’ method. It certainly saves on the washing up!

Take a piece of cling film, place it in a ramekin, then spray it with a little Frylight. Crack in the egg and season.


Gather up the corners of the cling film and twist the top to seal it. They can then be placed in a pan of simmering water for 4-6 minutes, for perfect poached eggs.

If you like them runny, then medium sized eggs take about 4 minutes.


Frylight is perfect for ensuring the eggs don’t stick to the cling film. 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 this Syn Free Smoked Salmon, Potato Rösti and Poached Eggs recipe.

Frylight Find Out More

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Smoked Salmon, Potato Rösti and Poached Eggs

Votes: 16
Rating: 3.25
Rate this recipe!


Prep Time

Cooking Time

Person 15 Minutes 20 Minutes



Slimming World 

372kcal 6

Smart Points (Flex/Freestyle)



Per Person Per Person Per Person
Gluten Free icon
Please Note - If portions are changed, then points/values will not change and will need to be worked out by yourself. We're working on this!
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For the Rösti
  1. Grate the potato into the a clean tea towel. Fold the towel around the potato to form a ball and squeeze to remove as much moisture as possible, then season
  2. Heat a non stick frying pan over a medium heat and a few sprays of low calorie cooking spray. Place a metal chef’s ring or metal pastry cutter inside the frying pan carefully fill with grated potato. Using the back of a spoon gently push down to make a compact cake. Remove the ring and repeat with the remaining potato. If you use a 2" ring you should get 3-4 rösti
  3. Fry the rösti for 3-4 minutes on both sides, or until golden-brown all over and tender all the way through
  4. Season with salt, then remove from the pan, place on the plate and top with the smoked salmon
For the Eggs
  1. Fill a small saucepan half-full with water and bring to the boil. Once boiling, lower to medium heat
  2. Tear 2 pieces of cling film (it should be at least double the width of the ramekin) and place the sheet of cling film in a ramekin. Spray with oil, and sprinkle with a little salt and pepper and break the egg into the cling film
  3. Gather up the edges and twist it, making sure that you have the egg enclosed well (you can use a rubberband to secure it) Repeat with the second egg Carefully place them in the simmering water.
  4. Cook for 4 minutes (longer if you don't like your eggs quite so runny) until the egg whites have set. Lift the egg out of the water using a slotted spoon, carefully unwrap the eggs and lift them out of the cling film using a spoon and place them on top of the smoked salmon
  5. Serve with a good helping of speed veg

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


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.

If making this recipe Gluten Free please make sure to check the ingredients that you’re using

Especially things such as; 

- Stock cubes
- Soy sauce - substitute with Tamari.
- Worcestershire sauce - substitute with Henderson’s Relish.
- Etc.


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 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 be responsible for any loss or damage resulting for your reliance on nutritional information.

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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. 

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  • You don't reproduce the recipe in full
  1. I love the idea of using a pastry cutter, would never have thought of that. I am going to combine this idea with the sweet potato and carrot rosti recipe as I have potatoes and carrots to use up.

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Slimming World Recipes
A blog started by 2 chefs on their Slimming World journey, evolving into an epic adventure shared by many!