Syn Free KFC Chizza | Slimming World

The internet has been full of the KFC Chizza all week, which got us thinking… Could we make a Slimming World version? You bet! This is Syn Free KFC Chizza!

Syn Free KFC Chizza | Slimming World

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 love KFC and we love pizza. I guess some genius at KFC had an idea one day, and thought about combining them.

Syn Free KFC Chizza | Slimming World
This is the real KFC Chizza

Well they did, but sadly it’s highly unlikely that we’ll ever see a KFC Chizza here. (Which might not be a bad thing, as apparently they haven’t lived up to expectation)

Syn Free KFC Chizza | Slimming World

This got us thinking… Maybe we could make a much better Slimming World version?

We already have Syn free Pizza recipes, and a KFC Fakeaway recipe… so we combined the two & et voila!

How on earth is this Syn Free KFC Chizza Syn free?

Syn Free KFC Chizza | Slimming World

This Syn free KFC Chizza is syn free if you use a half of your HEA & a quarter of your HEB.

You can syn it if you like – it would be 3 syns for the cheese and 1.5 for the wholemeal bread that we use for the crumb.

We accompanied our Syn free KFC Chizza with our Syn Free Mexican Slaw, which you can see here in the picture.

Syn Free KFC Chizza | Slimming World

The recipe for our Syn free Mexican Slaw will be up on the website very, very soon! It’s so fresh, zingy and has just a bit of a kick.

Syn Free KFC Chizza | Slimming World

I’m not too keen on spicy things, but it is gorgeous. It’s one of those dishes that you just want to keep eating and eating. The best thing is it’s full of speed food!

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 KFC Chizza recipe.

Frylight Find Out More

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Syn Free KFC Chizza | Slimming World | Weight Watchers | 3 Weight Watchers smart points | 404Kcal

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Syn Free KFC Chizza

Votes: 12
Rating: 4.08
Rate this recipe!


Prep Time

Cooking Time

Chizza 20 minutes 20 minutes



Slimming World 

407kcal 2

Smart Points (Flex/Freestyle)



Per Chizza Per Chizza Per Chizza
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!
Please don't take a screenshot. These recipes are updated often!
if you get a blank screen when printing, please open the website in a browser & not the facebook app.

To Make the KFC Spice Mix
  1. Put all of the ingredients in a food processor and blitz until you reach a fine powder stage
  2. Blitz the wholemeal bread slices in a food processor/blender until you have a fine crumb
  3. Combine 1tbsp of the KFC spice mix with the breadcrumbs & set aside until we're ready to use them
  4. You can store any leftover mix in an airtight container until you want to use it again
To make the Chicken
  1. Pre heat the oven to 180°C
  2. Slice the chicken in half, and spread the halves apart like butterfly
  3. Dip the chicken in beaten egg, then coat in the breadcrumbs/spice mix mix
  4. Place on a baking tray that has been sprayed with Frylight, then spray the top of each piece of chicken with some more Frylight
  5. Cook for 15-20 minutes, turning once halfway through cooking.
  6. Top with the tomatoes & Cheese and bake for a further 10 minutes until the cheese has melted and chicken cooked
  7. Grind over some black pepper & serve!

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.


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.

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
  1. Do mustard seeds have a similar flavour to the yellow ones? If not, is there something else to replace yellow mustard seeds?

    1. If you’re going to use black mustard seeds – use less of them. The black mustard comes with a strong pungent flavour, whereas the yellow mustard comes with a mild flavour.

  2. Omg just had this with pon coleslaw, it is amazing! ! Even the other half loved it!! Definitely recommend, stuffed lol!

  3. Made this for tea. Well all I can say is that it was AMAZING! It was one for those meals you did not want to end. This is going to be a firm favourite along with several other PON recipes. Thank you so much for the inspiration to try new dishes that are so delicious and easy to follow.

  4. Made this for tea and used white pepper instead of black pepper (as we had none) and it was far to spicy. However will definitely be making it again, but will use less pepper this time.

  5. Great recipe..will do again! I found I needed 60g breadcrumbs and also extra cheese which I synned. The chopped tomatoes I strained and used a full tin. Absolutely delicious!

    1. Hi Dan,
      Yes, most supermarkets will stock dried onion flakes. They should be located with the herbs/spices and sauces etc.

  6. Hi,
    Is there anything I could you instead of onion flakes as I can’t seem to find them in Sainsbury’s, I can only find onion salt or onion granules.
    Many thanks

    1. Hi Leigh
      Onion flakes are available in larger supermarkets, certainly Tesco do them. The flakes make up some of the texture of the coating, but you could try onion granules instead. 🙂

    1. Hi Bev
      No, crispy onion bits are usually deep fried, so they should be avoided! Look for dried onion flakes, you’ll probably find them near the herbs/spices, stuffing mixes etc. 🙂

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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!