If there’s one classic casserole that everyone can enjoy, it’s lasagna. There’s noodles. There’s sauce. There’s cheese. And the sum is far more than the parts.
The problem with lasagna, though, is that it’s often overloaded with so much cheese and fatty meat that you’re almost drinking pools of grease with every bite. Even if that’s your kind of thing, there’s no denying that it’s a caloric nightmare.
Luckily there are plenty of delicious ways to make delicious, lower-calorie lasagna that can fit into just about any meal plan with less or lower-fat cheese, lean meats, nutritious vegetables, and unique sauces. And here are 7 healthy lasagna recipes that prove it!
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Whether you’re adamnt about clean eating or not, this lasagna is a must-try. With only 8 ingredients, it couldn’t be simpler to put together.
It has broccoli, lean ground turkey, and low-fat cottage cheese, and while the recipe calls for gluten-free brown rice noodles, you can use whole-wheat instead if you prefer.
Serves 12
Ingredients
1 package (10 oz.) brown rice lasagna noodles
1 Tbsp. extra virgin olive oil
1 1/4 lbs. lean ground turkey
1 cup chopped white onion
1 Tbsp. garlic powder
2 containers (32 oz.) low-fat cottage cheese
1 1/2 cups (6 oz.) grated Parmesan cheese
1 large head (3 cups) broccoli, finely shredded
Instructions
1. Boil the noodles per package directions.
2. In a large skillet, heat the olive oil. Cook the ground turkey, onions, and garlic powder.
3. When the noodles are finished, preheat the oven to 350°F before beginning assembly.
4. Line a baking dish with the first layer of noodles. Then add half the meat mixture, half the shredded broccoli, half the cottage cheese (one container), and 1/2 cup of Parmesan. Repeat the layering process again in the same order, beginning and ending with noodles.
5. Sprinkle with 1/2 cup Parmesan, and cover loosely with aluminum foil. Bake for approximately 45–50 minutes, or until you can see the juices bubbling. Note that there will be a bit of liquid at the bottom of the dish when serving.
6. When finished, cut into 12 equal portions. Allow to cool for 30 minutes, and then serve. Top with extra Parmesan cheese, if desired.
Nutrition Facts (Per Serving)
Calories: 296
Protein: 27 grams
Carbs: 25 grams
Fat: 10 grams
Picture courtesy of Kitchen Daily
There are a lot of classic lasagna recipes out there, but many are too greasy or too plain in taste.
This beef lasagna is from Rocco DiSpirito’s Now Eat This! Italian: Favorite Dishes from the Real Mamas of Italy – All Under 350 Calories. It’s a pasta dish that will please everyone, even dieters, because it uses layers of noodles and zucchini to deliver the traditional lasagna experience without all the calories.
Serves 4
Ingredients
1/2 Tbsp. extra virgin olive oil
4 oz. extra lean ground beef
Salt and freshly ground black pepper to taste
20 leaves fresh basil, torn into bite-sized pieces
2 1/2 cups sodium-free diced tomatoes
1 large zucchini (about 1 lb.), cut lengthwise into ribbons 1/8” thick
1 cup skim milk
1 1/2 Tbsp. arrowroot
2 oz. Parmigiano-Reggiano, grated
4 oz. whole-wheat no-boil lasagna (about 6 1/2 sheets)
Instructions
1. Heat the olive oil in a large nonstick skillet over medium-high heat. Season the ground beef with salt and pepper, and once the oil is smoking, add the beef to the skillet. Brown the beef on one side about 2 minutes, then break it up with a spoon and add half the torn basil, followed by the chopped tomatoes. Bring the sauce to a simmer and cook about 1 minute. Set aside.
2. Stack the zucchini in 4 equal piles, place each pile on a microwave-safe plate, and cook in the microwave on high for 1 minute. Flip each stack over and cook on high for another minute, then set aside.
3. Add 1 tablespoon of milk to a small bowl and mix with the arrowroot. Add the remaining milk to a small saucepot and bring to a simmer over high heat. Add the arrowroot mixture and whisk until thickened, about 30 seconds. Turn off the heat and add all but 2 tablespoons of the Parmigiano and whisk into the sauce until smooth. Season with salt and pepper and set aside.
4. Preheat the oven to 350°F. Spoon a thin layer of Bolognese sauce onto the bottom of an 8 x 8 x 4-inch dish, then place two lasagna sheets over the top, pressing down on the sheets until they break and naturally fit in the bottom of the dish. Add a thin layer of Bolognese, then drizzle a thin layer of the white sauce on top. Place a third of the remaining basil leaves over that layer, then add a layer of zucchini ribbons on top. Season with salt and pepper.
5. Repeat the previous layering sequence. Fill in any bare spots with half a sheet of pasta, breaking into pieces where necessary.
6. Place the last 2 remaining lasagna sheets on top and spoon the remaining Bolognese over that; then cover with a final layer of zucchini and basil leaves. Season with salt and pepper.
7. Top with the remaining white sauce, then sprinkle the remaining Parmigiano over the entire surface of the lasagna.
8. Bake the lasagna for 30–40 minutes, until the cheese is bubbling. Broil until brown, about 1 minute. Remove the lasagna from the broiler and let rest for 5 minutes.
Nutrition Facts (Per Serving)
Calories: 275
Protein: 20 grams
Carbs: 33 grams
Fat: 8 grams
Picture courtesy of Vegan’s Nook
Called Lasagna de Berenjenas, this casserole actually contains no pasta, which makes it a delicious low-carb lasagna.
Although most eggplant lasagnas don’t have much meat, this one uses the eggplant slices for the layers, leaving room for plenty of ground beef as the filling. Other than the lack of pasta, it’s fairly traditional with tomato sauce, basil, and oregano.
Serves 6
Ingredients
4 large eggplants, sliced thin
4 Tbsp. extra virgin olive oil, divided
1 cup low-fat mozzarella cheese
2 lb. lean ground beef
1 Tbsp. fresh basil, finely chopped
1 cup tomato sauce
1 onion, diced small
1 green bell pepper, diced small
1 pinch black pepper
1 pinch dried oregano
2 garlic cloves, crushed
Kosher salt to taste
Instructions
1. Season the meat with salt, pepper, and oregano.
2. In a sauté pan, heat a tablespoon of oil. Add the seasoned beef, garlic, onions, and green pepper. Break up the meat as it cooks. Stir frequently as it browns for a few minutes.
3. Add a cup of water along with the tomato sauce. Simmer over medium heat until all the liquid has evaporated. Season with salt to taste, and add basil. Remove from the heat, and set aside.
4. Preheat the oven to 400°F.
5. Grease the bottom of a medium-size baking pan with oil. Use half the eggplant slices to cover the bottom of the pan, and cover with the filling. Top with remaining eggplant to finish assembly.
6. Cover the baking pan with aluminum foil, and bake for 24 minutes.
7. Sprinkle with cheese, and return to the oven to bake uncovered until the cheese turns golden brown.
Nutrition Facts (Per Serving)
Calories: 518
Protein: 54 grams
Carbs: 27 grams
Fat: 22 grams
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Picture & recipe courtesy of Chelsea’s Messy Apron
Although you can make layered slow cooker lasagna, why bother keeping it so neat and tidy? Not only is this soup reminiscent of cheesy lasagna, but it achieves that with stuffed tortellini.
The soup base is crushed tomatoes and beef broth, and it’s full of garlic, onion, ground beef, and Italian seasonings. It’s also easy to adjust the ingredients to suit your tastes or go adventurous with something like Ethiopian berbere.
Serves 6
Ingredients
1 lb. lean ground beef
1/2 cup yellow onion, chopped
2 cloves garlic, minced
1 can (28 oz.) crushed tomatoes
1 can (14.5 oz.) petite diced tomatoes
1 can (6 oz.) tomato paste
1 can (10.75 oz.) tomato condensed soup
1 tsp. white sugar
1 1/2 tsp. dried basil
1/2 tsp. fennel seeds (optional)
1 tsp. Italian seasoning
1/2 Tbsp. salt
1/4 tsp. freshly ground black pepper
3 cups beef broth
1 package (16 oz.) frozen cheese-filled tortellini
4 Tbsp. fresh parsley (optional)
2 cups ricotta cheese
Instructions
1. In a large skillet over medium heat, brown the ground beef until cooked through. Add the onion and garlic in the last few minutes of cooking; they don’t need to cook all the way tender.
2. While the beef is cooking, pour the crushed tomatoes, diced tomatoes, tomato paste, and tomato condensed soup in the slow cooker. No need to drain any of the cans!
3. Add in the sugar, dried basil, fennel, Italian seasoning, salt, and pepper.
4. Stir in the cooked ground beef with the onions and garlic. Add in the beef broth.
5. Cover the slow cooker, and leave on high for 3–4 hours, or low for 5–7 hours.
6. About 15 – 20 minutes before you are ready to serve, pour the frozen tortellini into the soup. Cook on high until the tortellini have finished (it’ll take less time if the tortellini are fresh).
7. Serve in bowls with freshly grated Parmesan and a large spoonful (about 1/3 cup) of ricotta cheese. Sprinkle with any seasonings you desire along with fresh parsley.
Nutrition Facts (Per Serving)
Calories: 645
Protein: 50 grams
Carbs: 74 grams
Fat: 17 grams
Picture courtesy of Veggie Mama
Vegan lasagna can be amazing too and this recipe proves it.
Just by looking at it, there’s no way to tell it’s cheese-free, but it is– the non-dairy pumpkin béchamel and creamed spinach with blended cashew nuts do a great job binding everything together. And like all the best lasagnas, this one is browned on top, enticing everyone to dig right in.
Serves 6
Ingredients
6 no-boil lasagna noodles
1 potato
1/4 cup + 1 Tbsp. all-purpose flour
1 1/2 cups pumpkin puree
Generous pinch of nutmeg
2 cups unsweetened almond milk
4 tsp. extra virgin olive oil, divided
1/2 medium onion, finely chopped
4 cloves garlic, minced
1/2 cup cashew nuts, blended with 1/2 cup water until creamy
8 oz. frozen chopped spinach, thawed
Salt and freshly ground black pepper to taste
Instructions
1. Heat the oil in a saucepan to begin the pumpkin béchamel. Over medium heat, add the flour to cook for about two minutes, stirring constantly, until it glistens.
2. Add the non-dairy milk, stirring constantly with a whisk to prevent lumps from forming. Add the pumpkin puree, and continue to whisk. Cook the sauce for 10 minutes.
3. The sauce should thicken but stay fluid, about the consistency of pancake batter. If it gets too thick, add a splash of milk. Then season with salt and pepper to taste, and stir in the nutmeg.
4. Zap the potato in the microwave for a minute. Peel it, grate the flesh, and mix with 1 tsp. olive oil. Set aside.
5. Start the creamed spinach by heating oil in a saucepan. Add onion and garlic, sautéing over medium heat until the onion becomes translucent. Then add the flour, stirring until the flour glistens. Stir in the cashew cream.
6. Add the spinach, and continue cooking for about two minutes. If the mixture is too thick, add some water. Add salt, ground pepper, and if desired, nutmeg. Turn off the heat, but leave the pan on the burner as the lasagna is assembled.
7. Preheat the oven to 375°F. Spread a ladleful of pumpkin béchamel on the bottom of an 8” x 5” baking dish. Arrange two noodles on top, spread a thin layer of pumpkin sauce on top, and add two more lasagna noodles. Pour the spinach mixture over the top, and spread evenly. Place two more noodles on top, and spread the remaining pumpkin sauce on top.
9. Add the grated potato. Cover with aluminum foil, and bake for a half hour. Remove the foil, and continue to bake for 15 minutes. Turn on the broiler to continue cooking until the potatoes turn golden-brown and crunchy, 5–10 minutes. Keep a close eye on the lasagna as you don’t want it to burn!
10. Remove from the oven. Serve the lasagna hot or at room temperature.
Nutrition Facts (Per Serving)
Calories: 255
Protein: 8 grams
Carbs: 36 grams
Fat: 10 grams
Picture courtesy of Cafe Trio
This dish is super creamy because it has three kinds of cheese: Parmesan, mozzarella, and Gruyere. And instead of ricotta, the lasagna is layered with Greek yogurt. It’s also packed with protein from the seafood mixture of lobster, shrimp, and scallops.
The combination is rich and satisfying and deceptively low in fat!
Serves 8
Ingredients
1 large egg, beaten
1 box lasagna noodles (cooked)
1/4 tsp. ground nutmeg
1 tsp. butter
6 Tbsp. whole wheat flour
1/3 cup grated Parmesan cheese
3 cups low-fat milk
2 cups plain non-fat Greek yogurt
1 1/2 cups shredded mozzarella
1 1/2 cups shredded Gruyere
1 lb. lobster meat (slightly undercooked if possible), coarsely chopped
1 lb. small shrimp, uncooked
1 lb. small scallops, uncooked
Salt and pepper to taste
Instructions
1. Whisk flour in heavy medium saucepan to remove any lumps. Gradually add 1 cup milk, whisking until smooth. Add remaining 2 cups milk and nutmeg; whisk over medium heat until mixture thickens and boils, about 10 minutes.
2. Remove from heat. Whisk in Parmesan, egg and butter. Season with salt and pepper. Can be made 1 day ahead, just cover and refrigerate. Reheat over low heat until heated through before using; do not boil. Preheat the oven to 350°F. In a mixing bowl combine lobster, shrimp, and scallops together.
3. In a separate bowl fold together 1 1/4 cup gruyere, 1 1/4 cup mozzarella and yogurt. In 8 1/2 by 11 inch baking dish, start by coating the bottom of the dish with a thin layer of white sauce, next add a layer of lasagna noodles placing tightly together, cut to fit if necessary. Spread 1/3 of yogurt and cheese mixture, and sprinkle with 1/3 seafood.
4. Repeat layers 2 times, ending with lasagna noodles. Finish the top with white sauce and sprinkled with remaining cheese. Cook for 35 minutes on top of sheet pan in case it bubbles over.
Nutrition Facts (Per Serving)
Calories: 538
Protein: 57 grams
Carbs: 41 grams
Fat: 16 grams
Picture & recipe courtesy of Vodka & Biscuits
If you love tacos, burritos, and enchiladas, then this will be your new favorite dinner.
Flour tortillas take the place of traditional pasta in this Mexican lasagna, and the recipe calls for ground chicken and low-fat cheese as a way to cut down on the total fat, but that doesn’t reduce the flavor whatsoever–there’s plenty of salsa, jalapeno, chili powder, corn, black beans, and rice to blow your taste buds away.
Top with cilantro and sour cream, if desired, to make it even more incredible.
Serves 12
Ingredients
6 flour tortillas
2 cups (1 package) low-fat Mexican cheese blend
2 lbs. ground chicken
1 small jar salsa (or 32 oz. can diced tomatoes)
1 small onion, diced
1 jalapeno, diced
2 Tbsp. canola oil
2 Tbsp. chili powder
2 tsp. cumin
1/2 tsp. salt
1 can corn, drained
1 can black beans, drained
1 cup cooked brown rice
Cilantro (optional garnish)
Sour cream (optional topping)
Instructions
1. Preheat the oven to 350°F.
2. In a large pot, sweat the onions and jalapenos in the canola oil over medium heat. Once tender, add the ground chicken, and cook until no longer pink.
3. Add the corn, beans, salsa, rice, chili powder, cumin, and salt. Stir until all ingredients are combined.
4. In a 9” x 13” baking dish, layer 1/3 of the meat, 2 tortillas, and 1/3 of the cheese. Continue in that order until your dish is fully layered.
5. Bake for 15–20 minutes until the cheese has melted.
6. Optionally, you can top with cilantro and scallions, and serve with sour cream.
Nutrition Facts (Per Serving)
Calories: 392
Protein: 27 grams
Carbs: 29 grams
Fat: 19 grams
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
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