Syn Free Garlic Lemon and Parsley Chicken Goujons | Slimming World

Shop bought nuggets/chips, are quite often very high in syns and contain lots of unnecessary additives, so I came up with a recipe for these delicious Syn Free Garlic Lemon and Parsley Chicken Goujons as a healthy alternative, that the whole family enjoy!

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 fab eaten cold in pack ups, sliced up into salads, and make a great Friday or Saturday night fakeaway too!

Being a mum to 4 children with an age range spanning from 19 years old, down to 22 months, providing meals that are suited to everyone in the house can sometimes be a challenge!


I’m very fortunate that all of the family enjoy fresh veggies, salads and fruits. But sometimes, the children in particular, request a more simple tea, such as chicken nuggets and chips (and we as adults love them too if we are honest lol!)


This is where recipes like these Syn Free Garlic Lemon and Parsley Chicken Goujons come in handy! You can even have it on an SP day if you serve it with a side salad.

This recipe is syn free if you use your HEB allowance. However, if you prefer to syn the bread then it will work out at 12 syns for the whole lot. Which isn’t too bad is it?


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To make the breadcrumbs you will need something like this 3 in 1 Hand Blender with a chopping attachment. You can pick one up on Amazon.

Some of you love this Syn Free Garlic Lemon and Parsley Chicken Goujons recipe!

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

Every time we need to replace oil to cook things in the oven we use Frylight. Perfect for everyday frying and cooking, it delivers exactly one calorie per spray, which makes it Syn free! The Olive Oil Flavour is perfect for this Syn Free Garlic Lemon and Parsley Chicken Goujons recipe.

Frylight Find Out More


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Syn Free Garlic Lemon and Parsley Chicken Goujons

Votes: 57
Rating: 3.42
Rate this recipe!


Prep Time

Cooking Time

portion 20 minutes 30 minutes


Weight Watchers

Slimming World 

392kcal 2

Smart Points (Flex/Freestyle)



Per portion Per portion Per portion
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  1. Preheat oven to 190 degrees, line 2 large baking sheets with greaseproof paper and lightly spray with Frylight
  2. Break the bread into small pieces, whizz in a food processor until you have fine breadcrumbs, turn out onto a large plate, and set aside
  3. In a bowl, beat the eggs together with the garlic granules, lemon juice, mustard powder, salt and black pepper, then stir in the parsley
  4. Dip each piece of chicken into the egg mix until coated, then lightly roll in the breadcrumbs to coat before placing them in a single layer on to the lined baking sheet
  5. Repeat step 4 until all of the chicken strips are coated, then lightly spray them with Frylight
  6. Place the trays of chicken in the middle of the oven, and bake for 25-30 mins (depending on the thickness of the strips), until cooked through and golden brown
  7. Serve with our Syn free Chucky chips or salt and pepper chips, and a fresh salad (the little ones love it with beans/spaghetti hoops!) Or just with salad if you're following Extra Easy SP

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


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. Hi Donna
      Glad you (and the kids) like it! It’s always great when you find a Slimming World friendly recipe that the kids like too!

    1. Hi Debbie
      You could, but SW class it as a tweak. If you choose to Syn tweaks, they should be Synned at the same Syn value as whatever it is replacing, so in this case you would Syn the cous cous as breadcrumbs. Some people do Syn tweaks and some don’t so it would be up to the individual

    1. Hi Claire
      We don’t recommend freezing these. One you’ve prepped the raw chicken into goujons, they should be cooked straight away. Hope this helps.

  1. I made these with gluten free breadcrumbs and they were gorgeous! the whole family enjoyed them, thank you x

  2. It looks delicious!! I want to make it today. Can you tell me if you toasted the bread? Sorry for my ignorance. Thanks for the recipe and inspiration!!

    1. Hi Lia
      No, you do not need to toast the bread. One tip for breadcrumbs is to use slightly older slices of bread as they tend to crumb a bit more more easily

  3. Have just made these for dinner in a bit and they look and smell delicious so really hoping they are even more so when they are cooked! Thank you so much for all your hard work and wonderful recipes that we all use everyday….. you’re SUPERSTARS x

  4. These were a huge hit tonight and will be making again soon.

    Big thank you for your website. I have never been able to stick to Slimming World before as I haven’t liked any of the recipes until I stumbled across PON. My fussy 3 year old has eaten every meal and even licked the plate when I made the korma and pakoras! My husband likes to think of himself as a bit of a food critic and has given every meal at least a 9/10 too.

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Slimming World Recipes
A blog about 3 fat chefs and friends, on their Slimming World Journey!