Cheat’s Low Syn Sausage & Egg McMuffin

If you’re in the mood for a cheeky McDonald’s breakfast, but don’t really fancy wasting 21.5 syns on a Sausage & Egg McMuffin…this might just be the answer to your prayers!

Yes, it’s a little bit more effort than walking round the corner with your wallet, but not only do you get to bathe in the knowledge that you made a much more healthy choice and helped protect your weight loss, you also get the satisfaction of making something delicious in the kitchen! 

The recipe comes in two parts really, the first for the Cloud Bread which I will also post as a separate recipe, and then the delicious sausage and egg filling. Cloud bread is an alternative to bread, made from egg whites and quark (but don’t let that put you off!!!) which surprisingly does legitimately taste like a slice of bread (kind of…), and can be used in any number of ways on Slimming World. Before the ‘tweak police’ get all up in arms about it please just take a read of exactly what my views are on tweaking!

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If you were chowing down on Cloud Bread in between meals as a snack and eating it to excess, it could perhaps be classed as a tweak (although a high protein, low calorie and very healthy one so really what’s the harm!), but personally I don’t count it as such. There is also half a syn in the Cloud Bread recipe for the baking soda, however divided between 10 portions this is so negligible that I’m calling it syn free.  

Low Syn Sausage & Egg McMuffin

The filling is where this recipe gets really special though, because whilst you could cut up a regular sausage, there is a much more simple and much more delicious option available to you. Anyone on Slimming World is aware of Heck Food, who make a variety of delicious, healthy, and usually very low syn sausages (check out my review of their Chicken Italia Sausages here!). What you might not be aware of is their ‘Square & Fair’ sausages, which are (you guessed it!) square, flat sausages. These make the perfect filling for a Sausage & Egg McMuffin!



They are so full of flavour, and at 5 syns they use up less than a quarter of the syns of a regular McMuffin. They’re also quite thick, which means they’re easily cut in half to sandwich the egg between, giving you layers of flavour.  I was sent some Heck Fair & Square sausages to try out, and this seemed like the obvious recipe to enjoy them in. I’ve been wanting to try it out for ages, but frankly couldn’t quite be bothered to make my own patties (on a Sunday morning who can really!?) and these just make it so much more simple, quick and delicious. 


Having made my Cloud Bread beforehand, it was a simple case of frying up my Heck Fair & Square Sausages, frying my eggs (using an egg ring to get the right shape. Buy one here or simply use a strong metal ring instead) and layering it all up with some ketchup. Simples! 

Serves 2

Cheats Low Syn Sausage & Egg McMuffin

A low syn alternative to a naughty treat!

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    For the Cloud Bread
  • 4 Eggs (separated)
  • 1tsp Baking Powder
  • 4tbsp Quark
  • Salt & Pepper (to taste)
  • Handful Fresh Parsley (finely chopped)
  • For the Filling
  • 2x Heck Fair & Square Sausages
  • 2x Eggs
  • 2x Slice Cheddar Cheese (HexA)
  • Chopped Parsley
  • Salt & Pepper (to taste)
  • Tall Metal Baking Rings (or similar)


    For the Cloud BreadIn a large bowl, whisk the egg whites until they form stiff peaks (when you pull the whisk out the peaks stay upright and don't fall over).
  1. In a separate bowl, mix the other ingredients together and then pour into the egg whites.
  2. Gently fold the ingredients together, keeping as much air as possible in the egg whites whilst also ensuring you don't leave big white balls of egg white unmixed.
  3. Spray a baking tray with Fry Light, and spoon large spoonfuls of mixture on, allowing them to pool out in a circle. These will expand as they cook so if you want perfectly round circles then space them out, or they'll merge into each other (mine did!). You may need to use multiple baking trays.
  4. Bake at 150 degrees for about 20 minutes or until they aren't stuck to the bottom any longer and can be easily scraped off with a spatula.
  5. Set aside four to be used to make two Sausage & Egg McMuffins and refrigerate the rest to be used at a later date.
  6. For the FillingSpray a frying pan with Fry Light and add your sausage patties on one side to cook, turning half way through.
  7. In the same pan (to save on washing up!) place your metal rings. These help to make your eggs that classic McDonald's shape!
  8. Quickly crack your eggs into each ring, if you can get someone else to do this for you then all the better, and hold the metal rings down tightly to stop the egg leaking out of the bottom.
  9. After a few minutes the eggs will have cooked at the bottom and you can let go of the rings.
  10. Sprinkle on some chopped parsley, salt & pepper, and leave to fry for a few minutes until they're about half way cooked.
  11. Put your Frying Pan in the oven if possible to help the eggs cook on the top too and cook the final bits of the Heck Sausages. If you can't put them in the oven just fry until cooked through.
  12. Remove your pan from the heat, and carefully slice each Fair & Square sausage across the middle.
  13. To assembleLayer the cheese slice and then the first half of each Fair & Square sausage on the first Cloud Bread slice, followed by a blob of ketchup (if desired, add syns!), the egg, and then the final sausage slice. Top with the last slices of Cloud Bread and enjoy!


Heck Sausage Square & Fair Sausages are 5 syns each. Add syns for Ketchup or other condiments if used. Cheese is used as your Healthy Extra A, add relevant syns if not using as such.



191 cal


12 g


3 g


17 g
Click Here For Full Nutrition, Exchanges, and My Plate Info
Don’t forget to pin this recipe for later, and share on social media for all of your friends! They’ll be making healthy, Slimming World friendly food in no time!


*I was sent some Heck Food Fair & Square sausages to review free of charge, all views and opinions are my own



  • Eb Gargano

    21/06/2016 at 11:25 am

    What a fab idea! I've heard of cloud bread before, but never made it - will have to give that a go one day - sounds fun!! I keep hearing good things about Heck too and love the idea of square sausages...I think they will have to be tried too...thanks for sharing your lovely ideas :-) Eb x
    1. Cliona

      21/06/2016 at 11:40 am

      Thank you Eb! I was a bit skeptical about cloud bread at first but it's actually really tasty! The Heck range is amazing, and gluten free which is so great for a lot of people! X
  • Emma

    21/06/2016 at 12:18 pm

    square flat sausages! me and the hubby were just talking abt those the other day when we were trying to make maccy d rip offs haha! #CookBlogShare thanks for sharing!
    1. Cliona

      21/06/2016 at 12:20 pm

      Haha they're such a good idea right?! The Heck ones are really tasty!
  • Corina

    22/06/2016 at 3:22 pm

    I'm going to have to try those sausages too and I really like the idea of cloud bread! It looks like it has a lovely soft texture.
    1. Cliona

      22/06/2016 at 3:24 pm

      Thank you Corina! It's really yummy, I was worried it would just be like an omelette and fall apart but because of the baking soda it does actually taste somewhat like bread! The sausages are sensational! Thanks for commenting x
  • Kirsty Hijacked by Twins

    24/06/2016 at 10:47 am

    Ooooh I am definitely going to give cloud bread a go, the muffins look amazing! Thank you for sharing with #CookBlogShare x

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