Syn Free Cous Cous Breakfast Cups | Slimming World

If you’re like us and find breakfasts can start to get a bit boring, then these Syn Free Cous Cous Breakfast Cups are a bit of a change to start your day.

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 👍

They are so easy to prepare, and if you’re like us and love batch cooking you can even freeze them. What could be easier than popping a couple in the fridge overnight to defrost then grabbing them in the morning for a quick and easy breakfast? You could even take them to work with a handful of salad for a totally syn free lunch!

We used Wholewheat Giant Cous Cous for ours. However, there’s nothing to stop you using normal giant cous cous, regular cous cous or you could even use Quinoa if you prefer.

For a vegetarian variation of these Syn Free Cous Cous Breakfast Cups why not try adding some sliced mushrooms, diced onion, sweetcorn or diced courgette instead of the ham.

Some of you love this Syn Free Cous Cous Breakfast Cups recipe!

breakfast muffins myslimming_story
One of our Instagram followers @myslimming_story made this dish and loved it!

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

Another good thing about these Syn Free Cous Cous Breakfast Cups is you can use pretty much whatever veg or meat you want. It’s a great way to use up those leftovers. And if you want to add some of your HEA why not sprinkle on a bit of cheese?

I find that these Syn Free Cous Cous Breakfast Cups tend to stick if you use a regular muffin tin. So you’ll probably find it easier with a silicone muffin tray. We use the 12 cup mould in this set from Amazon.

And as a bonus you can use the mini muffin mould to make some of our mini cake and canape recipes. These silicone moulds are so easy to use, and super easy to clean.

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 Rapeseed or Olive Oil flavours are ideal for this Syn Free Cous Cous Breakfast Cups recipe.

Frylight Find Out More

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Syn Free Cous Cous Breakfast Cups

Votes: 23
Rating: 3.13
Rate this recipe!


Prep Time

Cooking Time

portion 10 minutes 20 minutes



Slimming World 

162kcal 1

Smart Points (Flex/Freestyle)



Per portion Per portion Per portion
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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  1. Pre heat the oven to 180°C
  2. Dissolve the veg stock cube in the correct amount of boiling water to cook the cous cous. Cook the cous cous in the stock according to the instructions on the pack - it usually takes about 6-8 minutes
  3. Meanwhile spray 10 Silicone Muffin Cups with a little Frylight
  4. Crack the eggs into a decent sized jug and whisk with a fork until they are mixed well. Add the chopped parsley and season with sea salt and freshly ground black pepper. Stir and set aside
  5. When the cous cous is cooked drain well and set aside
  6. Divide the ham and spring onion equally between the 10 muffin cups, then spoon in the cooked cous cous into each cup. Place 1 half of tomato on top of the cous cous, skin side up
  7. Pour the egg mixture into the muffin cups, splitting it equally. Cook for 20 minutes or until they are set and golden brown

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


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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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  1. I love the idea of this but I am not sure they would be syn free because you are using the cous cousin as flour and therefore it needs to be synned. Years ago there was a similar recipe but for a fake bread pudding and that had to be synned.

    Love your recipes 🙂

    1. Hi Barbs,
      Not sure where you get the idea the cous cous is being used as flour??? It hasn’t been ground down to make a flour substitute it’s actually being used as is as part of the filling for the muffins.

  2. Hi, these look great for brekkie or even just keep some in the fridge for snacking on when a peckish moment strikes. Would the ordinary small cous cous work just as well?
    I love your site & have used many of the recipes, I think the favourite in our house is the salt & pepper chicken.

  3. Made these last night and they are a very filling little snack or breakfast, I think I will add smoked salmon to them next time 🙂
    Love this blog by the way, this is my second week on Slimming World and I’ve made loads of your recipes already – thanks for reminding me I can still have tasty food and don’t have to live off Mug Shots and baked beans!

    1. Hi Anna
      I actually made them with smoked salmon last week, and they were fab!
      Glad you’re finding the site useful. Hopefully our recipes do show people that they can follow Slimming World without having to live off tins, ready meals and processed foods. Just good, honest, freshly prepared meals. Being a chef I’m a big fan of freshly prepared food, but enjoy a few occasional treats too 🙂

    1. Hi Beth
      We haven’t tried freezing them, but I wouldn’t think there would be any problems freezing them, as the crustless quiches have always been ok to freeze

    1. They might get a little tough reheating, as you would need to make sure they are piping hot throughout before serving. They are nice cold though! 🙂

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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!