High Protein Lasagna Soup is the ultimate comfort food makeover for anyone who loves classic Italian flavors but wants a more nutritious, balanced meal. It brings together everything people adore about traditional lasagna—rich tomato sauce, savory meat, tender pasta, and creamy cheese—while transforming it into a cozy, spoonable soup that’s easier to make and lighter to digest. This version focuses specifically on boosting protein content, making it ideal for fitness enthusiasts, busy professionals, and anyone aiming to eat more satisfying meals without excess calories.
Unlike traditional layered lasagna, which can be time-consuming and heavy, lasagna soup is a one-pot wonder. It delivers deep flavor with less effort, fewer dishes, and faster cooking time. By using lean protein sources, protein-rich dairy, and smart ingredient choices, this soup becomes hearty without being overwhelming. It’s filling enough to keep you satisfied for hours while still fitting into a healthy lifestyle.
High Protein Lasagna Soup is perfect for meal prep, family dinners, cold evenings, or when you want comfort food that doesn’t derail your nutrition goals. It’s flexible, forgiving, and easy to customize. Whether you’re cooking for yourself or a crowd, this recipe is designed to deliver bold flavor, creamy texture, and high nutritional value in every bowl.
Ingredients
Equipment
Method
- Chop the onion finely and mince the garlic. Break the lasagna noodles into bite-sized pieces. Grate the cheeses and set everything aside.
- Place a large pot or Dutch oven over medium heat. Add olive oil and allow it to warm.
- Add the chopped onion and cook for 3–4 minutes until softened and translucent. Stir occasionally to prevent browning.
- Add minced garlic and cook for about 30 seconds until fragrant.
- Add the ground turkey or beef to the pot. Break it apart with a spoon and cook until fully browned and no longer pink.
- Stir in the tomato paste and cook for 1–2 minutes to deepen its flavor.
- Pour in crushed tomatoes and broth. Stir well to combine.
- Add Italian seasoning, basil, oregano, salt, black pepper, and red pepper flakes if using.
- Bring the soup to a gentle boil, then reduce heat and simmer for 10 minutes.
- Add broken lasagna noodles and simmer for another 10–12 minutes, stirring occasionally, until pasta is tender.
- Remove from heat. Stir in ricotta cheese and a portion of mozzarella until creamy.
- Ladle into bowls and top with mozzarella, Parmesan, and fresh herbs.
Notes
Nutritional Facts and Total Calories
(Approximate per serving)- Calories: 380–420
- Protein: 32–38g
- Fat: 12–15g
- Carbohydrates: 30–35g
- Fiber: 4–6g
High-Protein Lasagna Soup
Ingredient Notes
Lean Ground Turkey or Lean Ground Beef
The main protein source in this soup. Lean ground turkey is lower in fat and calories while still providing excellent protein content. Lean ground beef offers a richer flavor while maintaining high protein when choosing a 90% lean or higher option. Either choice works well, and both create a satisfying, hearty soup base.
Olive Oil
Used to sauté the aromatics and brown the meat. Olive oil adds healthy fats and enhances overall flavor. Extra virgin olive oil is ideal for its richness and aroma.
Onion
Onion builds the flavor foundation of the soup. As it cooks, it becomes soft and slightly sweet, balancing the acidity of the tomatoes.
Garlic
Garlic adds depth and aroma. Fresh minced garlic delivers the best flavor, but garlic paste can be used in a pinch.
Tomato Paste
Tomato paste adds richness, thickness, and concentrated tomato flavor. It helps give the soup that classic lasagna taste.
Crushed Tomatoes
Crushed tomatoes form the main body of the broth. They create a hearty, slightly chunky texture that mimics traditional lasagna sauce.
Low-Sodium Broth
Broth adds depth and helps control salt levels. Low-sodium chicken or beef broth allows you to adjust seasoning more accurately.
Lasagna Noodles
Lasagna noodles are broken into smaller pieces so they’re easy to eat with a spoon. They give the soup its signature lasagna feel.
Ricotta Cheese
Ricotta adds creaminess and boosts protein. It melts slightly into the soup, giving it a rich, velvety finish.
Mozzarella Cheese
Mozzarella provides that classic stretchy, melty texture associated with lasagna. Using part-skim mozzarella keeps the dish lighter while still delicious.
Parmesan Cheese
Parmesan adds sharp, salty flavor and extra protein. Freshly grated Parmesan melts better and tastes richer than pre-shredded varieties.
Italian Seasoning
A blend of herbs that brings authentic Italian flavor. It saves time and ensures balanced seasoning.
Basil and Oregano
These dried herbs enhance the tomato base and give the soup its traditional lasagna aroma.
Salt and Black Pepper
Essential for bringing all the flavors together. Always season gradually and taste as you go.
Red Pepper Flakes (Optional)
Adds gentle heat for those who enjoy a spicy kick.
Fresh Herbs
Fresh parsley or basil adds brightness, freshness, and visual appeal just before serving.
Serving Instructions
Serve hot with extra cheese on top. This soup pairs well with:
- A side salad
- Garlic bread
- Low-carb bread alternatives
For extra creaminess, add a dollop of ricotta on top of each bowl.
Tips
- Use lean meat to keep protein high and fat controlled
- Stir pasta often to prevent sticking
- Add broth if soup thickens too much
- Use fresh herbs for the best flavor
- Make it ahead—flavors improve overnight
Storage Information
Store leftovers in an airtight container in the refrigerator for up to 4 days.
For freezing, store without added cheese toppings for up to 2 months. Thaw overnight before reheating.
FAQs
1. Can I make this soup higher in protein?
Yes, add extra lean meat or increase ricotta and Parmesan amounts.
2. Can I use gluten-free pasta?
Absolutely. Gluten-free lasagna noodles work well.
3. Is this soup good for meal prep?
Yes, it stores and reheats very well.
4. Can I make it in a slow cooker?
Yes. Brown meat first, then cook on low for 6–7 hours.
5. Can I make it low carb?
Replace noodles with zucchini ribbons or low-carb pasta.
