Macro-Friendly Protein Lasagna
- Christina Tremblay
- May 1
- 4 min read
If you’re anything like me, you’re busy and don’t have time to scroll through a whole saga of details before getting to what you’re really here for: the recipe. So let’s dig right in and talk about my favorite family-friendly and macro-friendly lasagna.
I know what you’re thinking — there’s no way lasagna can fit into your macros, help you lose weight, and maintain muscle. But I’m about to blow up your world. This recipe has been in our family for a long time, originally pulled from an old ‘90s Baptist cookbook. I’ve just made a few tweaks to make it gluten-free and a little healthier without sacrificing the comfort and flavor we all love.
As a mom, I know that lasagna is a total crowd-pleaser, and this version is packed with protein while still letting you enjoy comfort food — no chicken and broccoli jail required. (If no one’s told you before: you don’t have to survive on just chicken and broccoli to lose weight). You can enjoy the foods you love and still hit your goals!
Why Protein Lasagna?
Lasagna is typically high in carbohydrates and fats, but with a few tweaks, it can become a balanced meal packed with essential macros. What makes protein lasagna stand out is its ability to increase protein levels without compromising on taste or texture. By swapping out some traditional ingredients, you can create a meal that's both satisfying and nutritious.
Key Ingredients for Protein Lasagna
Lean Ground Meat: Opt for leaner cuts of beef, turkey, or chicken. Not only do they lower the fat content, but they also pack a significant protein punch. I like to use Organic Lean Ground Beef that is 93-96% lean. It has less fat when you drain it off.
Cottage Cheese and Sour Cream: Cottage Cheese is a high-protein substitute for ricotta cheese. It provides a creamy texture and enhances the protein profile of your lasagna. Look for Fat Free Cottage Cheese and Sour Cream. When mixed together, it’s a perfect substitute for Ricotta.
Protein-Packed Pasta: Look for lasagna noodles made from lentils or chickpeas, or even explore whole-grain options. These alternatives provide extra fiber and protein compared to regular pasta.
Low Sugar Marinara Sauce: Look for pasta sauce that is lower in sugar, 5 grams or less, or one that has no sugar. You can also mix Marinara sauces if you do prefer a sweeter sauce by doing one with sugar and one without.
Cheese: While cheese is delicious, it can be high in fat. If you switch it up for fat-free mozzarella to maintain a richer protein content, it shaves off the fat content and calories
The Perfect Balance
Achieving the perfect macro balance with protein lasagna involves calculating the right proportions of protein, carbs, and fats for your dietary goals. Generally, aiming for a higher protein ratio can help with muscle repair, satiety, and overall energy levels.
Growing up, my mom and aunt were the ones who created this dish, and I just tweaked it to hit my macros a little bit better. The original recipe calls for medium Egg Noodles, which you can always substitute for the protein noodles since they pack high protein as well with 8 grams per serving and are more like traditional noodles.
My mom shared the original recipe in our Cornerstone Church cookbook from the 90s. It was a fundraiser for missions at the time. I still have the cookbook. I know there are a lot of versions online, but this goes way back. It’s the one dish I give to friends when they have a baby, or are recovering from surgery, or just need a pick-me-up. Let's make some Lasagna!
Directions:
Heat oven to 350
Brown beef in a large pan until done. Drain off fat and return the meat back to pan
Cook Noodles as directed
Combine Cottage Cheese and Sour Cream in a medium-sized bowl and set aside in the fridge
Combine the Marinara sauce and spices with the beef and let it cook on low heat
Use a 9x13 Casserole Dish and an 8x11 dish(I make a lot of this so I have leftovers for meal prep, so we can eat it for lunch, or you can use a foil pan and freeze for later)
Once beef and marinara are warmed up, place 2-3 scoops of beef mixture into the bottom of the casserole dishes so the pasta doesn’t stick.
Add noodles to the bottom of casserole dishes
Add Cottage Cheese and Sour Cream Mixture on top of noodles
Sprinkle Mozzarella on top of the cottage cheese mixture
Add the Beef mixture and spread evenly
Sprinkle Grated Parmesan on top
Bake Lasagna in the oven at 350 for 30 minutes.
Allow to cool slightly so cheese will firm, then serve and ENJOY!
I can't wait for you to try our family recipe, which we've been making for years! Drop a comment below if you want to see more family-friendly meals that are high-protein and macro-based.
Have a beautiful week!
Your Trainer,
Christina xo
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