High Protein Lasagna Soup: A Delicious Comfort Meal
Why Choose High Protein Lasagna Soup?
If you’re like most young professionals, finding the balance between taste and nutrition can be tricky. Enter high protein lasagna soup, a comforting dish that combines the beloved flavors of traditional lasagna with the heartiness of a soup, all while packing a protein punch! With approximately 37 grams of protein per serving, this meal is perfect for those days when you need to refuel after a long day.
Nutritional Benefits
Think about it: most savory dishes lack sufficient protein, which is essential for muscle recovery and overall health. According to the USDA, an adult should aim for around 46-56 grams of protein daily, depending on activity levels. This bowl of delights helps you hit that target effortlessly, thanks to ingredients like lean ground beef, chicken sausage, and cottage cheese.
Comforting and Convenient
Not only is this high protein lasagna soup delicious, but it also fits nicely into a busy lifestyle. It’s a one-pot wonder, meaning you spend less time cleaning up and more time savoring flavors. Perfect for meal prep or cozy weeknight dinners, this soup is sure to be a hit at your table.
For perfect serving suggestions, consider adding a slice of whole grain bread or a side salad for added nutrition!
For some great side dish ideas, check out this nutrition site for inspiration!
Ingredients for High Protein Lasagna Soup
This high protein lasagna soup is an incredible twist on the traditional lasagna. To make it come together seamlessly, you'll want to gather a few key ingredients that not only enrich the flavors but also elevate the protein content. Here’s what you need:
- Olive Oil: 1 tablespoon, for sautéing the veggies
- Vegetables: A medium diced yellow onion and a diced red bell pepper add freshness and color.
- Lean Proteins: 1 pound of lean ground beef (or opt for ground turkey or chicken) combined with 1 pound of chicken sausage promises a protein-packed base.
- Garlic & Seasonings: 4 cloves of minced garlic, along with ¼ teaspoon each of salt and black pepper, plus 1 teaspoon of Italian seasoning for that classic taste.
- Tomato Base: You will need 2 tablespoons of tomato paste, a 28-ounce can of crushed tomatoes, and an 8-ounce can of tomato sauce for that rich flavor.
- Broth & Noodles: 5-6 cups of chicken broth and 8 regular lasagna noodles (broken into pieces) to create the heartiness we love in soup.
By using these wholesome ingredients, you’ll create a deliciously comforting dish that fits into a busy lifestyle. For more tips on boosting the protein in your meals, you might find this resource from the Academy of Nutrition and Dietetics useful!
Step-by-Step Preparation of High Protein Lasagna Soup
Making a delicious and hearty high protein lasagna soup is not just about throwing ingredients into a pot; it's a culinary experience that brings out rich flavors and warm comfort. Follow these step-by-step instructions to create a meal that’s both satisfying and nutritious.
Sauté the vegetables
Start by heating 1 tablespoon of olive oil in a large pot over medium heat. Once the oil shimmers, add 1 medium-sized diced yellow onion, 1 diced red bell pepper, and 4 minced garlic cloves. Sauté these vegetables for about 3-5 minutes until they soften and become fragrant. This step lays the flavor foundation for your soup, and the vibrant colors will make your kitchen feel inviting.
Brown the meat
Next, add 1 pound of lean ground beef (or ground turkey) and 1 pound of chicken sausage (remove the casing if it's in a casing) to the pot. Using a wooden spoon or spatula, break the meat into smaller pieces and cook for about 5-8 minutes until it's nicely browned. Don't rush this step; browning the meat adds a complex flavor to your high protein lasagna soup.
Season and add tomato products
Once the meat is browned, it’s seasoning time! Sprinkle in ¼ teaspoon each of salt and black pepper, plus 1 teaspoon of Italian seasoning. Stir in 2 tablespoons of tomato paste, cooking this mixture for an additional 2-3 minutes. This will help develop rich, savory flavors that mimic traditional lasagna.
Incorporate the broth and noodles
Now, it's time to add the stars of the show: the tomato products! Pour in a 28 oz can of crushed tomatoes, an 8 oz can of tomato sauce, and 5-6 cups of chicken broth (start with 5 cups for a thicker soup). Bring this mixture to a gentle simmer. After it's bubbling away, break 8 regular lasagna noodles into 6 pieces each and add them to the pot. Cook until the noodles are tender, stirring occasionally to prevent sticking—about 10-15 minutes.
Prepare the cheese topping
While your soup simmers, mix up the cheese topping. In a medium bowl, combine 1 cup of full-fat cottage cheese (or ricotta), 1 cup of shredded mozzarella, and ½ cup of shredded parmesan. This cheesy mixture is essential for that classic lasagna taste and adds loads of protein.
Assemble and serve
Once your soup has thickened and cooled slightly, it's time to serve! Spoon it into bowls, top with a generous dollop of your cheese mixture, and garnish with fresh basil and an extra sprinkle of mozzarella or parmesan if desired. Serve your high protein lasagna soup warm, and watch everyone enjoy every comforting bite.
This easy-to-follow recipe not only brings the beloved flavors of lasagna into a quick soup but also packs a solid protein punch, making it a perfect choice for young professionals and busy families alike. Happy cooking!
Variations of High Protein Lasagna Soup
Vegetarian High Protein Lasagna Soup
For a delightful twist on the classic high protein lasagna soup, consider going meatless! Replace the ground beef and chicken sausage with a protein-rich alternative such as lentils or mushrooms. You might also try adding tofu or tempeh for that umami flavor without the meat. Fortify your soup by tossing in spinach or other leafy greens, and don’t forget to load up on your favorite vegetables like zucchini or bell peppers. It’s an easy way to create a nutritious, filling meal that even the meat-lovers will enjoy!
Spicy High Protein Lasagna Soup
Craving a bit of heat? Spice up your high protein lasagna soup by incorporating red pepper flakes, jalapeños, or even fresh chili peppers. Consider swapping out the regular Italian seasoning for a spicy blend that includes cayenne or smoked paprika. For a creamier finish, top your soup with a zesty pepper jack cheese instead of mozzarella. This version not only adds a kick but also keeps you satisfied and warm during chilly nights. Want to learn more about balancing flavors? Check out this article on cooking with spices for expert tips!
Cooking Tips and Notes for High Protein Lasagna Soup
To elevate your high protein lasagna soup experience, consider these helpful tips:
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Adjusting Consistency: If you prefer a thicker soup, start with just 5 cups of chicken broth. You can always add more if needed!
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Choosing Noodles: Stick to regular lasagna noodles; oven-ready varieties become too soft. The texture makes a difference in how the soup feels on the palate.
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Cool to Thicken: Allow the soup to cool for about 20 minutes before serving. This waiting period lets the flavors meld and thickens the soup significantly.
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Make-Ahead Option: You can prepare the soup in advance. Store in the refrigerator and reheat for a quick weeknight meal!
For more tips on healthy cooking, check out resources from experts like the Academy of Nutrition and Dietetics. Enjoy your cooking!
Serving Suggestions for High Protein Lasagna Soup
This high protein lasagna soup is not just a meal; it’s a comforting experience that can be easily tailored to match your cravings and dietary needs. Here are some serving suggestions to elevate your bowl:
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Garnish Creatively: Top your soup with fresh basil, a sprinkle of extra mozzarella, or a touch of parmesan for that authentic lasagna feel.
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Pair with Bread: Serve it alongside crusty garlic bread or a light salad for a well-rounded meal.
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Try Optional Add-Ins: For an extra boost of flavor, consider stirring in some sliced Turkey Bacon or Chicken Ham.
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Make it a Meal Prep Star: This soup holds up well in the fridge, making it perfect for leftovers or meal prep.
For more tips on boosting the nutrition of your meals, check out resources from the American Dietetic Association. Enjoy your delicious and nutritious soup!
Time Breakdown for High Protein Lasagna Soup
Preparation Time
Getting ready for this delicious high protein lasagna soup takes just 5 minutes. You'll quickly gather your ingredients and chop the veggies, making it an ideal choice for busy weeknights.
Cooking Time
The magic happens in the pot, where the soup simmers for around 30 minutes. This includes cooking the meat and noodles, ensuring a perfect, hearty flavor.
Total Time
In just 35 minutes, you can enjoy a cozy bowl of this high protein lasagna soup. It’s an easy way to bring classic lasagna flavors to your table without the fuss!
For more details on the recipe, check out this guide on meal prepping to save time in the kitchen.
Nutritional Facts for High Protein Lasagna Soup
Understanding the nutritional profile of this high protein lasagna soup can help you make healthier choices while enjoying a delicious meal. Here’s a quick breakdown:
Calories
Each serving of this flavorful soup contains about 465 calories, making it a satisfying option for lunch or dinner without excessive caloric intake.
Protein
Packed with approximately 37 grams of protein per bowl, this soup is ideal for those wanting to boost their protein intake, supporting muscle health and keeping you feeling full longer.
Sodium
While the savory flavors are enticing, keep in mind that this soup has 1,925 mg of sodium per serving. It's a good idea to watch your salt intake throughout the day, especially if you are monitoring your sodium levels for health reasons.
For more detailed nutrition insights and guidance, check out the USDA's FoodData Central for comprehensive nutrient information. Enjoy your cooking!
FAQs about High Protein Lasagna Soup
Can I meal prep this lasagna soup?
Absolutely! This high protein lasagna soup is perfect for meal prepping. You can cook a large batch, portion it out, and store it in the fridge for up to five days. For longer storage, freeze individual servings in airtight containers. Just warm it up when you're ready to enjoy a comforting bowl!
What should I serve with high protein lasagna soup?
To complement your high protein lasagna soup, consider serving it with a light salad or some crusty whole-grain bread. Garlic breadsticks or a simple green salad with a vinaigrette are great options that enhance the meal without overpowering the flavors of the soup.
How can I adjust the protein content?
There are several easy ways to boost the protein in your high protein lasagna soup:
- Use extra lean beef, turkey, or chicken.
- Incorporate legumes like lentils or chickpeas.
- Mix in a scoop of protein powder into the cheese topping for an additional protein punch.
- You can also swap regular cottage cheese for a higher-protein version or use Greek yogurt instead.
For tailored advice, check out trusted nutrition sites like Nutrition.gov for more tips on maximizing protein in your meals!
Conclusion on High Protein Lasagna Soup
In summary, this high protein lasagna soup brings all the beloved flavors of traditional lasagna into a warm and comforting bowl. Packed with protein and nutrients, it makes for a wholesome meal that’s easy to prepare and bursting with flavor. Enjoy experimenting with the ingredients to make it uniquely yours!
For more inspiration, check out our related articles on healthy soup recipes and meal prep tips that fit effortlessly into your busy lifestyle.
High Protein Lasagna Soup
Equipment
- Large pot
Ingredients
Base Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 1 each red bell pepper, diced
- 1 lb lean ground beef (or ground turkey or ground chicken)
- 1 lb chicken sausage, casing removed
- 4 cloves garlic, minced
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 1 teaspoon Italian seasoning
- 2 tablespoon tomato paste
- 28 oz crushed tomatoes
- 8 oz tomato sauce
- 5-6 cups chicken broth 5 cups for an extra thick soup
- 8 regular lasagna noodles, broken into pieces do not use 'oven ready'
Cheese Topping
- 1 cup full fat cottage cheese (or ricotta cheese) or ½ and ½
- 1 cup mozzarella cheese, shredded
- ½ cup parmesan cheese, shredded
Instructions
Cooking Steps
- Heat a large pot with oil over medium heat. Add onion, garlic, and bell pepper. Sauté 3-5 minutes until veggies begin to soften.
- Add meat and chicken sausage to the pot, breaking up into small pieces. Stir occasionally for 5-8 minutes until browned and cooked through.
- Next add salt, pepper, Italian seasoning, and tomato paste. Cook 2-3 minutes.
- Add crushed tomatoes, tomato sauce and broth. Bring to a simmer.
- Add noodles and cook until soft, about 10-15 minutes, stirring occasionally to prevent noodles from sticking.
- While soup is cooking, mix all topping ingredients in a medium bowl, set aside.
- Allow soup to cool slightly and sauce to thicken before serving. Spoon soup into a bowl, add a dollop of topping and garnish with fresh basil and extra mozzarella or parmesan cheese if desired.
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