Fakeaway KFC low-calorie meal – Slimming World friendly

Since you started losing weight have you missed fast food such as KFC? If so then don’t panic. Here I have a great fakeaway KFC for you to make easily in a few easy steps.

Disclaimer: Just Average Jen is not connected with any weight loss plan. Please check nutritional values and/or syns yourself as these are approximate to the best of my knowledge.

KFC fakeaway for weight loss

If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan you can usually count the ingredients within this recipe in your allowances.

On Slimming World, KFC made to the recipe at the end of this post it works out as around 5 syns for the chicken and 3.5 syns for the gravy, portion sizes as shown below. Read on for tips to reduce these syns further.

If you are following Slimming World, KFC isn’t really a healthy choice which is why this fakeaway recipe could be just what you are looking for.

What does my KFC fakeaway include?

Whether your favourite at KFC is popcorn chicken or large chicken pieces you can make it with the same recipe as the coating is the same.

My KFC fakeaway includes the recipe for this so you can make your very own KFC-style chicken which is Slimming World friendly.

My Fakeaway also includes fries as chunky chips are just not what KFC is all about, are they?

I love corn on the cob from KFC too so had to add that to the fakeaway and of course, the KFC fakeaway gravy everyone loves.

To make it more Slimming World friendly we also had a side salad with it for our speed foods. Alternatively, you could make my healthy coleslaw alternative which is nice but not quite the same as the KFC coleslaw. If you aren’t worried about the calories and just want an amazing coleslaw then this coleslaw recipe is said to be even better than the one from KFC!

Why not just go to KFC?

A KFC is fried, this adds a lot of calories as it is full of oil. The recipes are also made without weight loss and health in mind.

Here are just a few of the syn values you would expect to need to count for your KFC.

If you are not a Slimming World follower bear in mind that aside from free foods (none of which are KFC!) a member is generally allowed up to 15 syns a day. Remember these syns are approximate as portion sizes naturally vary.

• KFC Popcorn chicken large – 15 syns
• KFC Popcorn chicken small – 4 syns
• KFC Gravy regular – 2.5 syns
• KFC Gravy large – 5.5 syns
• KFC Fries regular – 10.5 syns
• KFC Fries large – 13 syns
• KFC Boneless mini fillets – 3 syns each
• KFC original recipe chicken drumsticks – 6 syns each
• KFC original recipe chicken thighs – 6 syns each
• KFC Big Daddy burger (not incl fries etc) – 34.5 syns
• KFC Zinger Burrito – 35.5 syns
• KFC Zinger stacker burger (only burger not fries etc) – 39 syns
• KFC Skittles Krushems – 16.5 syns

How to make the fries

If you want to make healthy fries then it is really quite easy, especially if you have an air fryer.

I make fries in our Actifry in the same way as you can with an air fryer. You may just need to give them a shake if you don’t have something like the Actifry that has a paddle to turn them while cooking.

I cut the fries from white floury potatoes, put them into the Actifry and spray with low-calorie cooking spray. Cook for ten minutes then spray again. Repeat this until they have cooked for 30 minutes in total.

Depending on how many you are cooking this could be enough or you may need an extra 10 minutes. The decision is yours.

How to make the KFC gravy at home

The best way to make this delicious KFC-style fakeaway gravy which is like a curry sauce is with Mayflower Southern-style gravy mix.

I bought it in B&M bargains (my other bargains from B&M) but it is also available in a number of other places including Amazon.

The mix, made up according to packet instructions using 50g of the Mayflower powder and 270ml cold water makes 3 ramekins with the amount shown. Having weighed this it works out as 3.5 syns per portion (approx) with each portion as 100g.

Mayflower Southern Style Gravy 255g x 6

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How to make the KFC style fakeaway chicken

The amount of breadcrumb mix you need depends on the size of the chicken you would like. The larger the pieces of chicken you choose the lower syns it will work out as you need fewer breadcrumbs and flour! The recipe below is for bite-size chicken chunks.

Step-by-step instructions

Preheat the oven to 200°c/400°f/Gas 6 and get your ingredients ready so you know you have everything you need.

Chop the chicken into bite-size pieces

Put the plain flour into one bowl and the egg into another.

Mix all the remaining ingredients together thoroughly.

The breadcrumbs should then look like this.

Line an oven dish or baking tray with baking paper

In turn, dip each piece of chicken or Quorn into the flour to coat it well.

Then dip it in the egg.

Followed by dipping in the breadcrumb mix.

Place fully coated pieces and then onto the baking paper.

When all pieces are coated place them in the oven for 25-30 minutes depending on how big your pieces are.

When all the pieces are a golden colour they should be cooked but it is always good to check with a food thermometer to be sure. They should be 70°c or above.

Serve the KFC with mayonnaise, KFC gravy, salad, rice or chips.

Mayflower Southern Style Gravy 255g x 6

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How to make a vegetarian KFC using Quorn

Quorn is better coated using whole or half fillets. Smaller pieces generally don’t work as well but maybe you have tricks to make it work? Alternatively, why not try Tofu for this?

If you are vegan then you could easily replace the egg with aquafaba or perhaps coconut oil.

It is really easy to adapt this recipe to use Quorn, as a vegetarian myself I do it often. It is always worth remembering that Quorn takes less time to cook when substituting it for chicken.

Check out my selection of Quorn recipes, all perfect for all the family whether vegetarian or not, some are vegan too.

How to reduce the points, syns or calories of this fakeaway

To reduce the calories, points or syns of this fakeaway you could use wholemeal breadcrumbs rather than the prebought panko breadcrumbs and count them as your healthy extra b choice.

You would need to weigh them however and calculate if there is enough to count as your healthy extra choice leaving just the syns in the flour and gravy.

Using larger pieces of chicken means you need less flour and breadcrumbs in total and therefore fewer calories, points or syns.

Making a KFC chicken burger

You could use this recipe to make a KFC chicken burger and use a wholemeal bread roll as the healthiest choice.

Adding a salad to your burger helps the vegetables to be included in your meal.

The below recipe for the coating would probably coat more than 6 burger-sized chicken breasts so for a family of four you could use half the mixture below.

I would recommend cutting the chicken breasts in half then sandwiching them between cling film and hitting them with a rolling pin to flatten them a little then coating them as per the instructions below.

It may take a little longer to cook them so do check they are cooked thoroughly before serving. I use a thermometer for this.

KFC Gravy Burger and chips – worth making?

I would say 100% it is worth making these, why not give them a try and make your own KFC-style chicken and save money, calories and syns but still have a tasty meal?

Using frozen chicken

Chicken for this or any other chicken recipes should never be cooked from frozen, there are so many issues with this that risk food poisoning.

If you have just realised you only have frozen chicken there I have lots of tips to safely defrost chicken check them out in my defrosting chicken guide.

Other fakeaway ideas

If you like making a fakeaway then how about looking at my Chinese fakeaway guide. It includes egg fried rice, beef in black bean sauce, sweet and sour vegetables and many more!

For Indian fakeaway recipes, I have a curries guide.

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