Syn Free Sweet and Sour Chicken | Slimming World


There are many slimming World Sweet and Sour recipes out there. There’s even a vegetarian one on our site (you can find it here!) but this is our favourite Syn Free Sweet and Sour Chicken recipe.

Syn Free Sweet and Sour Chicken | 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 👍

It actually tastes just like a takeaway, but without the syns and with lots of speed veg packed in!

Syn Free Sweet and Sour Chicken | Slimming World

There are a couple of things to point out with this recipe. Firstly, you’ll notice it contains fresh pineapple and as we know when cooked this should be synned. But why waste syns?Just toss the pineapple in at the last second, give it a quick stir and serve. The pineapple’s not cooked so you don’t have to syn it!

Syn Free Sweet and Sour Chicken | Slimming World

The next thing you will notice is that this Syn Free Sweet and Sour Chicken recipe contains freshly squeezed orange juice. Now this should also be synned at 2 syns per 100ml.

We’re only using the juice of half an orange, and it’s going in a main meal that’s packed full of speed and divided between 4 people, so we don’t bother synning it.

Syn Free Sweet and Sour Chicken | Slimming World

Having said that, as always the decision is yours, and yours alone as to whether you choose to syn the juice or not.

We use Xanthan Gum to thicken this dish. You can find it in the gluten free aisle at the supermarket or on Amazon

Syn Free Sweet and Sour Chicken | Slimming World

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 Sweet and Sour Chicken recipe.

Frylight Find Out More

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Slimming World Syn Free Sweet & Sour Chicken |

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Syn Free Sweet & Sour Chicken

Votes: 9
Rating: 4.33
Rate this recipe!


Prep Time

Cooking Time

People 5 Minutes 30 Minutes



Slimming World 

315kcal 1

Smart Points (Flex/Freestyle)



Per People Per People Per People
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  1. Mist a decent sized wok with Frylight
  2. Add the onion and garlic to the wok, and cook on a medium heat until they start to soften
  3. Add the diced chicken breast and cook until it starts to colour slightly
  4. Add the peppers and baby corn and cook for a few minutes
  5. Add the courgette and sugar snaps and cook for another 2 or 3 minutes
  6. Pour in the orange juice, Sukrin, rice vinegar, Super Cirio and chopped tomatoes
  7. Stir well, then add the stock. Stir again
  8. Cook for about 20 minutes until it starts to thicken slightly
  9. Add the cucumber, spring onions and soy sauce. Stir
  10. Place 200ml of the sauce into a jug and whisk in the xanthan gum a 1/4 of a tsp at a time. You will need to whisk well - and keep whisking!
  11. Return the thickened sauce to the pan and stir will - it will thicken the sauce.
  12. Toss in the pineapple, stir and remove from the heat straight away
  13. Serve with rice or noodles and a sprinkling of freshly chopped spring onions

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. How much sugar content has this got in because we are on a no sugar diet having lost 4.1/2 stone in 2 years by doing this going from a size 22 to a size 12/14 plus my husband is a diabetic so sugar is a no go for him
    Thank you Eileen

  2. Mine looks nothing like your photos, mine is much more red in colour and still has loads of the sauce. What did I do wrong?

    1. Hi Angela,

      Perhaps yours needed reducing down slightly more? All ingredients can vary slightly in colour and fresh ingredients vary in water content.

      Hope that helps!

  3. Cook this for dinner tonight was delicious 😋 will definitely make again. I cook it in the actifry instead of a wok it worked really well. Thank u x

  4. I cooked this tonight ,really nice. But I used two tbsp of light, two tbsp of dark soya sauce. And it was still very dark. Can I ask if you use the dark for colour or taste? Thanks in advanve.

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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!