Syn Free Lemon and Garlic Chicken Tray Bake | Slimming World

This Syn Free Lemon and Garlic Chicken Tray Bake is quick, easy, tasty and full of speed.

Syn Free Lemon and Garlic Chicken Tray Bake

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 👍

This makes a perfect weeknight dinner, as it doesn’t take too long to prepare. You could even save a bit of time by blanching off the veg the night before and just leaving it in the fridge until you’re ready to pop it in the oven.

Syn Free Lemon and Garlic Chicken Tray Bake

There’s nothing to stop you adding some more speed. Swede, turnips, onions and courgettes all hold up well when roasting.

Syn Free Lemon and Garlic Chicken Tray Bake

There’s not really much more to say about this Syn Free Lemon and Garlic Chicken Tray Bake, other than if you’re after something cheap and cheerful, then this could be the dish for you!

Some of you love this Syn Free Lemon and Garlic Chicken Tray Bake recipe!

Syn Free Lemon and Garlic Chicken Tray Bake-lisasw91
One of our Instagram followers @lisasw91 made this dish and loved it!
chicken tray bake dringy1
Another of our Instagram followers @dringy1 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!

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 Lemon and Garlic Chicken Tray Bake recipe.

Frylight Find Out More

The Olive Oil one ideal for this Syn Free Lemon and Garlic Chicken Tray Bake recipe, or maybe you could give the new avocado flavour a whirl!

The Olive Oil one ideal for this Syn Free Lemon and Garlic Chicken Tray Bake recipe, or maybe you could give the new avacado flavour a whirl!

Fallen off the wagon and need some motivation, or want to help others on their journey?

Our Facebook group is growing by the day. If you haven’t joined yet head over there and take a look. You wouldn’t want to miss out on the fun would you?

Syn Free Lemon and Garlic Chicken Tray Bake

You might just find the inspiration you need from our awesome members. If you’ve joined already why not invite any friends that may find it helpful?

Order Our 6 Month Food Planner Now!


We are super excited to have released a 6 month food planner that works perfectly alongside our recipe book.

Our 6 month planner features 26 recipes – which are not available anywhere else. We have all the details on our Planner page.

Order Our Cookbook Now!

We’ve been squirrelling away doing squirelly things behind the scenes and can finally announce that our very first cookbook is available NOW!!

Pinch Of Nom Cookbook - preorder

The book features 100 recipes – around 80 of them BRAND NEW and not available anywhere else. Full colour photographs, hardback, a quality book that will stand up to frequent use!

Each recipe has been taste tested by twenty members of the Pinch of Nom community to ensure that they are amazing. Check out our cookbook page for more information!

Syn Free Lemon and Garlic Chicken Tray Bake

Votes: 29
Rating: 3.79
Rate this recipe!


Prep Time

Cooking Time

portion 10 minutes 40 minute



Slimming World 

355kcal 11

Smart Points (Flex/Freestyle)



Per portion Per portion Per portion
Gluten Free icon Dairy 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!
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.

  1. Pre heat the oven to 200°C
  2. Bring a pan of salted water to the boil, then cook the potato for a few minutes (until they have started to soften slightly) Drain them and do the same with the carrots
  3. Cut 4 slices of lemon (about the thickness of a pound coin) and set the remaining lemon aside
  4. Spray a large baking tray or roasting tin with some Frylight, then place the chicken on the tray and season
  5. Put the part cooked potato wedges and carrots into a large bowl and add the slices of garlic. Spray with some Frylight and season with some salt and pepper. Add the thyme and then squeeze some of the juice of the remaining lemon into the bowl. Toss to mix well
  6. Add this to the tray with the chicken on, arranging the veg around the chicken
  7. Cook for about 30 minutes
  8. While the chicken is in the oven cook the green beans in a pan of boiling salted water for 2 or 3 minutes. You want them to retain their colour so don't cook then for any longer. Drain, then season and add the lemon slices and a little more of the juice from the lemon
  9. After 30 minutes add the green beans to the tray and return to the oven for 10 - 15 minutes
  10. Make sure the chicken thighs are cooked and the carrots and potato are soft. Serve immediately

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.

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. Why have I not done made this before. I’m a target member of Slimming World and always on the look out for new ideas. This is perfect. I didn’t even tell the family it was Syn free; even my fussy teenage daughter liked it. Thank you.

  2. Love this recipe.. however cooked a little too much and just wondered if I could reheat and if so how long for and what temperature would be best? I’m a bit of novice when cooking chicken and know your not really supposed to reheat.

    1. Hi Kelly-Ann
      You’ll need to cool the chicken quickly, then cover and refrigerate. You can safely reheat the next day from chilled.
      Cover the dish with foil to prevent the chicken from frying out, then place into a hot oven, about 180°C for 15-20 mins. Check that the chicken is piping hot before serving. 🙂

  3. Brilliant recipe! Love all your stuff – it’s always really well set out and helpful. You should totally make an app 🙂

    1. Hi Mary
      All our recipes that are suitable for freezing will have an ice symbol to indicate this. We haven’t tried freezing this one, so can’t make a recommendation. 🙂

  4. I have this in the oven now and it smells delicious .
    I think that I have have cooked a little too much though ” more for tomorrow”

    Thank you for your inspirational ideas x

Leave a Reply

Your email address will not be published.

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