Lasagna isn’t just a comfort food staple for many people, it’s also a surprisingly flexible dish that can be customised to fit nearly any dietary preference or goal. Whether you’re aiming to lose weight, build muscle, improve digestion, or gain weight in a healthy way, lasagna can rise to the occasion. With this healthy lasagna recipe, you will be able to create a wholesome and delicious dish that serves the whole family.

As someone who has spent years coaching people on nutrition, I’ve seen the magic that happens when people realize they don’t have to give up their favourite foods. You can enjoy lasagna while staying on track with your goals; you just need to be strategic. While I am certainly no wizard in the kitchen, I have learned to make some really tasty and healthy meals. Believe me, if I can do it, so can you!

Let’s explore the different steps to create a healthy lasagna.

Healthy Lasagna Recipe

I am going to provide you with the outline of a healthy lasagna recipe, which will serve as a base from which you can tweak it for your needs. I know that trying to tweak a recipe to fit your specific goals can be difficult, so I am going to outline a few ways in which you can modify the recipe to suit your needs.

But for now, here is a healthy lasagna recipe:

Healthy Lasagna Ingredients

For the Layers:

  • 1 box whole-grain lasagna noodles/sheets
  • 2 medium courgettes, sliced thinly lengthwise
  • 1 large eggplant, sliced thinly lengthwise

For the Filling:

  • 1 lb (450 g) lean turkey or chicken or beef mince
  • 2 cups (500 g) low-fat ricotta cheese
  • 1 ½ cups (375 g) shredded part-skim mozzarella cheese, divided
  • ¼ cup (30 g) grated Parmesan cheese
  • 2 cups (500 g) fresh spinach, chopped
  • 1 large egg
  • 2 cloves garlic, minced
  • 1 medium onion, finely chopped
  • 1 tbsp olive oil

For the Sauce:

  • 1 jar (24 oz / 680 g) low-sodium marinara sauce
  • 1 can (14 oz / 400 g) crushed tomatoes (no salt added)
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • ½ tsp red pepper flakes (optional)

Healthy Lasagna Instructions

Step 1: Prepare the Vegetables

  1. Preheat your oven to 375°F (190°C).
  2. Slice the courgettes and eggplant thinly lengthwise and lightly sprinkle with salt. Set aside for 10 minutes, then pat dry to remove excess moisture.

Step 2: Cook the Meat Sauce

  1. Heat 1 tbsp of olive oil in a large skillet over medium heat. Add the onion and garlic; sauté for 2-3 minutes until softened.
  2. Add the turkey, chicken or beef mince, breaking it up with a spoon, and cook until browned.
  3. Stir in the marinara sauce, crushed tomatoes, oregano, basil, and red pepper flakes (if using). Simmer for 10 minutes. Set aside.

Step 3: Prepare the Ricotta Filling

  1. In a medium bowl, combine ricotta cheese, chopped spinach, egg, and ½ cup shredded mozzarella. Mix well.

Step 4: Assemble the Lasagna

  1. Spread a thin layer of meat sauce on the bottom of a 9×13-inch baking dish.
  2. Layer with lasagna noodles (or use courgette/eggplant slices as a substitute).
  3. Add a layer of the ricotta mixture, followed by a layer of the meat sauce.
  4. Repeat layers (noodles, ricotta mixture, sauce) until all ingredients are used, ending with a layer of meat sauce on top.
  5. Sprinkle the remaining 1 cup of mozzarella cheese and Parmesan cheese evenly on top.

Step 5: Bake

  1. Cover the dish with aluminium foil and bake for 30 minutes.
  2. Remove the foil and bake for another 10-15 minutes until the cheese is bubbly and golden.
  3. Let the healthy lasagna cool for 10 minutes before slicing.

Healthy Lasagna Calorie and Macronutrient Breakdown (Per Serving, serves 8)

  • Calories: ~320 kcal
  • Protein: ~27 g
  • Carbohydrates: ~30 g
  • Fat: ~9 g
  • Fiber: ~6 g
  • Sugar: ~6 g

Enjoy your healthy and flavourful lasagna!

Lower-Calorie Healthy Lasagna Recipe: Eating Light Without Losing Flavor

If you’re looking to cut calories while keeping lasagna satisfying and delicious, you’re in luck. The key here is making smart swaps that reduce calorie density without compromising on taste or texture. Here’s how:

1. Swap Out Traditional Pasta for Veggie Alternatives

  • Why It Works: Traditional lasagna noodles/sheets are calorie-dense but don’t offer much in terms of nutrition. By using thinly sliced courgette, eggplant, or even sweet potatoes, you can significantly reduce calories while adding fibre, vitamins, and minerals.
  • Pro Tip: Use a mandoline slicer to achieve thin, uniform slices. Salt the courgette or eggplant slices and let them sit for 10-15 minutes to draw out excess water, which prevents sogginess.

2. Lean Proteins Are Your Friend

  • Suggestions: Lean turkey, chicken, beef mince or even crumbled tofu are excellent substitutes for traditional fattier beef or pork meat. These options are lower in saturated fat and calories while providing plenty of protein to keep you feeling full. You would be surprised at how many calories you save by simply swapping from 20% fat beef mince to 5% fat beef mince.
  • How to Make It Tasty: Season the lean protein generously with garlic, onion powder, smoked paprika, and Italian herbs to enhance the flavour.

3. Lighten Up the Cheese

  • What to Use: Part-skim mozzarella, ricotta, or cottage cheese are lighter options that still give you that creamy texture.
  • Technique: Mixing cottage cheese with a bit of Greek yogurt creates a tangy, creamy layer that’s lower in calories but high in protein.

4. Bulk It Up with Vegetables

  • Why It Works: Adding mushrooms, spinach, bell peppers, carrots, or broccoli to your sauce or layers increases the dish’s volume without significantly increasing calories. Plus, the fibre in vegetables helps you stay full longer.
  • How to Do It: Finely dice or shred the vegetables and cook them in your sauce. They’ll blend seamlessly into the dish and boost its nutritional profile.

5. Use Smart Sauces

  • Go Homemade: Store-bought marinara sauces can be loaded with sugar and hidden fats. Make your own sauce using canned tomatoes, garlic, onions, and herbs.
  • Low-Calorie Boost: Add a splash of balsamic vinegar or a pinch of red pepper flakes to amplify the flavour of your sauce without adding extra calories.

High-Protein Healthy Lasagna Recipe: Fueling Your Body

For those who need a protein boost, whether it’s to fuel workouts, recover from exercise, or maintain a high-protein diet, lasagna can be your best friend with the right tweaks. Protein helps with muscle repair, satiety, and overall health, so let’s pack your lasagna with protein.

Here’s how you can make a high protein healthy lasagna:

1. Prioritise Protein-Rich Ingredients

  • Protein Sources: Lean turkey, chicken, or beef are excellent choices to get your protein in. Choosing the leaner options means both lower calories (less fat) and higher protein. For vegetarians, try crumbled tempeh or textured vegetable protein (TVP), which mimics the texture of ground meat.
  • Layer with Lentils: Adding a layer of cooked lentils between your noodles and sauce adds plant-based protein while also boosting fibre.

2. Cheese That Packs a Punch

  • Cottage Cheese or Greek Yogurt: These options are high in protein and lower in fat than traditional ricotta. Mix them with eggs and herbs for a creamy, protein-rich layer.
  • Parmesan and Mozzarella: These cheeses are naturally high in protein. Use them sparingly but strategically for flavour and texture.

3. High-Protein Noodles

  • What to Buy: Pasta made from chickpeas, lentils, or edamame contains significantly more protein than traditional wheat pasta.
  • Cooking Tip: These noodles cook slightly differently, so follow the package instructions carefully to avoid mushiness.

4. Add Eggs

  • Why It Helps: Whisking an egg or two into your cheese layer increases protein and helps create a rich, creamy texture.

High-Fibre Healthy Lasagna Recipe: For Better Digestion and Fullness

Fibre is essential for digestive health, stabilising blood sugar, and keeping you feeling full. Let’s go through how to make lasagna a fibre-rich powerhouse.

1. Use Whole-Grain Pasta

  • Why It’s Great: Whole-grain or high-fibre noodles/sheets retain more of the grain’s natural nutrients, including fibre and protein. These noodles are generally denser, so they also contribute to a heartier dish.

2. Vegetables Are Key

  • Top Choices: Spinach, courgette, mushrooms, artichokes, and bell peppers are all high in fibre and nutrients.
  • Cooking Tip: Roast or sauté your vegetables before layering them into the lasagna. This enhances their flavour and prevents the dish from becoming watery.

3. Add Beans or Legumes

  • Suggestions: Black beans, chickpeas, or lentils can be layered into your lasagna or mixed into the sauce. They’re fibre-rich and add a satisfying texture.

High-Calorie, Nutrient-Dense Lasagna: For Healthy Weight Gain

If you’re trying to gain weight in a healthy way, whether due to athletic goals, recovery from illness, or other reasons, you need to increase your calorie intake with nutrient-dense ingredients. Here’s how to make a calorie-packed healthy lasagna recipe that doesn’t rely on empty calories.

1. Use Full-Fat Dairy

  • Why It Helps: Full-fat ricotta, mozzarella, and parmesan cheeses provide extra calories along with important nutrients like calcium and vitamin D.

2. Add Healthy Fats

  • Suggestions: Drizzle olive oil between layers, mix pesto into the cheese layer, or sprinkle chopped nuts (like walnuts or pine nuts) over the top for a boost of healthy fats.

3. Make a Richer Sauce

  • How to Do It: Add a splash of heavy cream or a dollop of butter to your marinara sauce. This creates a luxurious texture and increases calorie content.

4. Incorporate Calorie-Dense Proteins

  • Options: Beef mince, pork mince, or even sausage can be used for higher calorie content.

Final Thoughts on Healthy Lasagna Recipe

Lasagna is more than a delicious meal, it’s a customizable canvas for your nutritional goals. With these tips, you can create a lasagna that fuels your body, delights your taste buds, and keeps you on track. Happy cooking!

If you need help with your own nutrition, you can always reach out to us and get online coaching, or alternatively, you can interact with our free content.

We have more healthy recipes in our nutrition hub.

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Paddy Farrell

Hey, I'm Paddy!

I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.

When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!

I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.