Quick Blend Syn Free Slimming World Cheese Sauce

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Welcome to my latest recipe and this is for a quick blend Syn Free Slimming World Cheese Sauce.

Welcome to my latest recipe and this is for a quick blend Syn Free Slimming World Cheese Sauce.  It is full of cheese, totally creamy, very easy for a range of dishes and doesn’t have a Syn in sight. Use this as one of your favourite go to sauces for your Slimming World diet plan.

Growing up this is how my cheese sauce normally looked:

Here is a classic cheese sauce just like the ones that I have grown up on.

It was always truly delicious and was one of my biggest food addictions. Actually, cheese sauce is still one of my addictions now and I simply cant and wont give it up.

I spent the majority of my teenage years as a vegetarian. I would have macaroni cheese, vegetable bake, lasagne, potato gratin, cauliflower cheese. Or if I am around leftover cheese sauce stuffed inside a toastie.

But clearly I am thinking none Slimming World here.

It would be made with a delicious roux (and I am knowing for eating the roux too) of butter, whole milk and plain flour. It would then be cooked to perfection and used for whatever I wanted to cook with it.

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The favourite would probably be the lasagne though.

I remember I used to make it at home when my parents were out in my teenage years. My mum was always on a diet and it was the only time (when left home alone) that I would be guaranteed some.

In fact (true story here) I was once accused of taking cocaine from one of my parents friends, that clearly had never had kids. Just because I was so messy that I had left flour all over the place. I had ran into the lounge to put a movie on record and had left a trail of flour.

My mum stuck up for me, laughed it out and pointed out that if it was drugs nobody in their right mind would leave any! Clearly she had a point but she could have just said I was a messy cook.

Though, the hubby still complains that I make too much mess while cooking. I would be like one of those on Masterchef that gets told off live on the show for being messy and needing to clean the work bench.

But I do clear up afterwards and my cheese sauce is great. My cheese sauce has been my signature dish for many years and I have cooked it since I was about 11 years old. My eldest son’s favourite food is lasagne so I get plenty of practice.

In this Syn Free Slimming World version there is no flour, no butter but it is truly amazing. Use it to make a Syn Free lasagne, macaroni cheese, cauliflower cheese or whatever floats your cheese obsessed boat.

Plus the ingredients come from healthy extras meaning you can save your Syns for chocolate and wine. Oh and there is zero cook time on this sauce too.

This recipe is also made in the electric blender but you could also cook it in a wok as you cook a pasta bake.

More Cheese Sauce Recipes:

Welcome to my latest recipe and this is for a quick blend Syn Free Slimming World Cheese Sauce.
Print Recipe
4.67 from 3 votes

Quick Blend Syn Free Slimming World Cheese Sauce

Prep Time3 mins
Total Time3 mins
Servings: 4
Calories: 178kcal



  • Grate the cheddar cheese.
  • Place everything into a blender apart from the milk and blend adding a little milk at a time so that you can get the correct thickness of cheese sauce. Use a little extra fromage frais if you need to.


This recipe uses 4 HEA. But what I find is that this is enough sauce for a large lasagne, a big veggie bake or a few rounds of cauliflower cheese. So think of one cheese sauce portion to be ½ of one healthy extra. Though if you wished you could add more cheese or less.
Another good tip is to use mature cheddar. That way because of its strength you don’t need much of it for it to give the dish the wow factor.
You can also warm it up in the microwave for a couple of minutes or heat it as you cook the dish.


Calories: 178kcal | Carbohydrates: 4g | Protein: 7g | Fat: 14g | Saturated Fat: 8g | Cholesterol: 47mg | Sodium: 234mg | Potassium: 122mg | Sugar: 3g | Vitamin A: 580IU | Calcium: 152mg | Iron: 0.2mg
Nutrition InfoPlease Note: Nutrition values are our best estimate based on the software we use at Recipe This and are meant as a guide. If you rely on them for your diet, use your preferred nutrition calculator.
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Blender Recipes | Quick Blend Syn Free Slimming World Cheese Sauce recipe from RecipeThis.com

Quick Blend Syn Free Slimming World Cheese Sauce

11 thoughts on “Quick Blend Syn Free Slimming World Cheese Sauce”

  1. Hi I have just made this quick blend syn free cheese sauce. Followed instructions but it was very thin. We cannot get fromage fraise in nz, so I used cottage cheese and natural yogurt blended first. Then added all other ingredients. What did I do wrong!!

    • Hi Sue

      I cannot say what went wrong because we have never mixed natural yogurt and cottage cheese before. I can only guess the cottage cheese may have broken down the other ingredients if it was quite wet.

      I am sorry i cannot help further.

      Kind Regards


  2. 4 stars
    I followed the recipe exactly, tastes great. I’d use less milk next time as I found it too thin.

    Do you know if it cooks well in a lasagne? Or would it split?

  3. Just wondering what the syns are for this as it would use over the HE A allowance with all the milk and cheese. Dont mean to be rude Im just someone who loves all things chesse so if i can have it syn free im happy out.
    Thanks 🙂

    • Hi Jessica,

      The cheese sauce makes a very big portion and is intended for a family to share of leftovers for the freezer. If you want a one person serving for 1HEA then please divide the measurements into 4.

      Or use it to make four portions of a meal with your family.

      I never use syns for cheese I just use my allowance.

      But when we last used this recipe it made enough for a big lasagne that as a family of 5 we shared.

      Kind regards


  4. 5 stars
    This is great! I used quark instead of fromais frais as I couldn’t find any in Aldi. I made broccoli & pasta bake but only put it in the oven for long enough to melt the cheese in case it separated but it did taste great & was much needed comfort food.

  5. 5 stars
    I made this sauce for a cauliflower and broccoli bake (which includes boiled potatoes; onions, garlic and celery – and any other veg you may have waiting to be used!) and, because it seemed quite thin, I only used 3/4 of the milk suggested and threw in another tablespoon of grated (low fat) cheddar. The soft (low fat) cheese I used was the garlic and herb one and the end result was delicious.
    I shall be using this recipe for all future cheese sauce recipes in future – it is creamy, flavoursome and almost SW free…..


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