Syn Free Savoury Rice | Slimming World

This is a quick, easy and more importantly, Syn free recipe for an old Slimming World favourite. Syn Free Savoury Rice!

Syn Free Savoury Rice

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 savoury rice is a tasty alternative to vegetables or potatoes, or you can just have it on its own as a complete meal. You can also add pretty much whatever extra vegetables or meats and fish that you want.

Syn Free Savoury Rice

Here’s a few more ideas:

For Savoury Chicken Rice use a chicken stock cube instead of veg and either add some chopped cooked chicken a few minutes before the rice is cooked or if you are using raw chicken cut it into small pieces and cook it with the onions and peppers.

If you want Chilli Savoury Rice try adding some chilli powder instead of the curry powder, and if you like it hot add a chopped fresh chilli when you are cooking the onions and peppers.

For Vegetable Savoury Rice try to keep the vegetables slightly crispy so that they don’t turn into a mush in the rice. Any type of vegetable is suitable for this recipe including broccoli, cauliflower, courgettes, green beans and carrots.

When ever 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 Savoury Rice recipe.

Frylight Find Out More

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Syn Free Savoury Rice

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Syn Free Savoury Rice

Votes: 115
Rating: 3.29
Rate this recipe!


Prep Time

Cooking Time

people 5 minutes 30 minutes


Weight Watchers

Slimming World 

379kcal 4

Smart Points (Flex/Freestyle)



Per people Per people Per people
Gluten Free icon
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  1. Over a medium heat, fry the onion in a few sprays of Frylight until soft
  2. Add the peppers, mushrooms and curry powder and cook for another couple of minutes
  3. Mix up the stock cube with the hot water
  4. Add the rice to the pan and another few sprays of Frylight so the rice doesn't stick together. Stir well
  5. Add the stock, peas, and sweetcorn. Stir and bring to the boil
  6. Cover the pan and lower the heat. Allow to simmer for 15 minutes or until the rice is tender
  7. Transfer the rice to a serving bowl and sprinkle with chopped parsley to 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.

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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If you use or re-create our recipes we kindly ask:

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  • You don't reproduce the recipe in full
  1. Just made this with added Chicken breast for my lunches next week. Easily enough for 4 lunch meals, easy to make and very tasty!!!

  2. made this the other night for dinner, was very very tasty will certainly be making this again & maybe adding some chicken or serving with some sausages next time

    1. Hi Laura,
      The good thing abput this recipe is you can add pretty much whatever meat or veg you want and it will still taste great. I love it with chicken too 🙂

  3. Tried this for the first time this week and loved it, I did use medium curry powder though as I like a bit more spice and I chucked in some tomatoes I had in the fridge, it was lovely, I will definitely be making this again!

    1. Hi Deb
      You’ll need to be very cautious with reheating cooked rice, as it can cause food poisoning if it isn’t cooled and stored correctly. We would always recommend that you cook and serve rice straight away wherever possible.

  4. Hi I have just made this rice with onions,diced carrots,butternut squash and frozen peas and served it with lean pork steaks marinated in soy sauce ginger and chilli. It was delicious. Enjoyed it very much

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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!