Category Archives: Breakfast

Crustless Quiche

Quick and tasty, this crustless quiche is so easy to make. It’s perfect for a lunch at home, or for pack-up or picnic when you’re out and about.

Free on Extra Easy

Low calorie cooking spray
220g bacon, cut into 1cm pieces
110g mushrooms, sliced
2 cloves garlic
3 large eggs (I use 6, personal preference)
150g fat free cottage cheese
3–4 cherry tomatoes, halved
2 tbsp fresh chopped parsley
80g reduced fat cheddar
Salt and freshly ground black pepper

Add six syns if not using reduced fat cheddar as a healthy extra.

**I add a chopped onion to this recipe, cooked with the bacon and mushrooms, omit the garlic and parsley and eat slices of the quiche cold for an on the go breakfast or snack.

Remove all visible fat from the bacon and fry for a few minutes. Add the mushrooms garlic, season well and continue to cook for 4-5 minutes then set aside
Preheat the oven to 190°C/170°C Fan/Gas 5.
Spoon the bacon mixture into a flan dish.
Mix the eggs, cottage cheese, parsley and cheddar cheese in a bowl and spoon over the bacon mixture.
Top with the tomato halves and bake at 190°C/170°C Fan/Gas 5 for 15-20 minutes until just set.
Serve hot or cold with baby potatoes and a large salad.

As an alternative try different combinations of ingredients … Potato, courgette, red pepper etc.

Vegetarians, swap bacon for Quorn ham pieces for extra flavour.


Overnight Oats

Basic Syn free overnight oats recipe

35g Oats
200g fat free natural yoghurt
Mixed berries, i.e. Blueberries, strawberries, raspberries
– you can buy bags of frozen berries/fruit that work well in this recipe.


Layer the porridge, yoghurt and fruit in a jar or bowl. Cover and put in the fridge overnight so the porridge absorbs all the yoghurt.
In the morning, stir so that all the layers are mixed together and top with more fruit.


Whenever we make the overnight oats we tend to mash a banana in with the oats and a muller light flavoured yoghurt, a sprinkle of sweetener and then add whichever combination of fruit/flavourings you like, then pop in the fridge overnight.

Here are some of our favourites – experiment with the yoghurt flavours !

Cafe mocha
A vanilla and chocolate sprinkles Muller light yoghurt, 2 tbsp of freshly made strong black instant coffee, a few instant coffee granules, a sprinkling of sweetener and banana mixed into the oats.

Strawberry and Banana
Strawberry Muller light, mixed with the oats, banana, sweetener and some fresh strawberries (sliced) – reserve some strawberries to pop on top.

As above but use blueberries instead of the sliced strawberries … Or use both ! (Or even a frozen berry mix)
Tip: for juicy blueberries, place them in the microwave for 30-60 seconds so that most of them ‘pop’, … Don’t forget to keep some back for the topping.

Mix frozen tropical fruits into the oat/banana mix along with a lime or passion fruit muller light.

There must be lots of other flavour combinations to try … Let me know if you find any not listed here .



Tray bake frittata thingy



Some potatoes
Some mushrooms
Some onions
Some Bacon
Six eggs
A pot of fat free cottage cheese


Par boil some potatoes, slice them into about 5cm slices, I like to fry them in fry light to brown them up … But you don’t have to

Layer the potatoes in an ovenproof dish

Fry off sliced onions and mushrooms and bacon (trimmed of fat) and spread over the potatoes

Mix six eggs with a pot of fat free cottage cheese, salt n pepper and pour over the potatoes and onion mixture

Bung in the oven for about half hour.