Looking for a tasty meal that packs a protein punch? You’re in the right spot! My High Protein Lasagna Soup is not only flavorful but also satisfying. With lean meats, fresh veggies, and cheesy goodness, it’s perfect for any dinner table. Plus, it’s easy to make! Let’s dive into how you can whip up this comforting dish for yourself or your family. You’ll love every bite!
Why I Love This Recipe
- High Protein Content: This lasagna soup is packed with lean ground turkey or chicken, making it a great source of protein for muscle recovery and satiety.
- Quick and Easy: With a total time of just 30 minutes, this recipe is perfect for busy weeknights when you want a comforting meal without spending hours in the kitchen.
- Flavorful Comfort Food: The combination of marinara sauce, Italian seasoning, and melted mozzarella creates a rich and satisfying taste that rivals traditional lasagna.
- Customizable: You can easily swap out ingredients like adding different vegetables or using a different type of cheese, making it versatile and adaptable to your taste preferences.
Ingredients
Main Protein Sources
- 1 lb lean ground turkey or chicken
Lean ground turkey or chicken serves as the main protein in this dish. It offers a great source of protein while being low in fat. Using these options helps you enjoy a healthy meal that fills you up. Protein is essential for muscle growth and repair, making this soup a smart choice for your diet.
Vegetables and Additions
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 cup baby spinach, chopped
Adding diced onion and minced garlic gives the soup a rich flavor. The onion becomes sweet when cooked, and garlic adds depth. Chopped baby spinach not only brightens the dish but also boosts its nutritional value. Spinach is rich in vitamins and minerals, making this soup both tasty and healthy.
Sauces and Broth
- 2 cups marinara sauce
- 4 cups low-sodium chicken broth
You can choose your favorite marinara sauce for this recipe. It adds a robust tomato flavor that is key to lasagna soup. Low-sodium chicken broth helps keep the soup light while providing moisture. This combination creates a savory base that ties all the flavors together.
Pasta and Cheeses
- 8 oz whole wheat lasagna noodles, broken into pieces
- 1 cup cottage cheese
- 1 cup shredded part-skim mozzarella cheese
Whole wheat lasagna noodles offer fiber and nutrients, making the soup heartier. Cottage cheese adds creaminess and extra protein. The mozzarella cheese melts beautifully on top, providing that classic lasagna finish. Together, these ingredients make the soup satisfying and comforting.
Step-by-Step Instructions
Preparing the Protein
Start by heating a large pot over medium heat. Add 1 pound of lean ground turkey or chicken. Cook this meat for about 5 to 7 minutes. Use a spatula to break it up as it cooks. You want it browned and no longer pink. This step gives your soup a great base flavor.
Building the Base
Next, add 1 medium diced onion and 3 minced garlic cloves to the pot. Stir them in and sauté for 3 to 4 minutes. You’ll know it’s ready when the onion turns translucent. This mix adds a rich aroma to your soup.
Combining Ingredients
Now, pour in 2 cups of marinara sauce and 4 cups of low-sodium chicken broth. Stir to combine everything well. Bring it to a gentle simmer. This step blends all the flavors together nicely.
Cooking the Noodles
Once it’s simmering, add 8 ounces of broken whole wheat lasagna noodles. Also, sprinkle in 1 teaspoon of Italian seasoning. Let it simmer for about 10 to 12 minutes. Check the noodles; they should be al dente when done. This keeps them from getting too mushy.
Final Touches
After the noodles are cooked, mix in 1 cup of chopped baby spinach. Cook for an additional 2 to 3 minutes until the spinach wilts. In a separate bowl, combine 1 cup of cottage cheese with half of the 1 cup shredded part-skim mozzarella. To serve, ladle the soup into bowls. Top each bowl with a dollop of the cheese mixture and sprinkle the rest of the mozzarella on top. Finish with fresh basil leaves and season to taste with salt and pepper. Enjoy your high protein lasagna soup!
Tips & Tricks
Perfecting the Flavor
To enhance the taste of your High Protein Lasagna Soup, adjust the seasoning. Start with salt and pepper. Add them slowly, tasting as you go. Fresh herbs make a big difference. I love using basil and oregano. They add a bright, fresh taste. You can toss in some chopped parsley too. For a kick, add red pepper flakes. They bring warmth without overpowering the soup.
Cooking Techniques
Browning the meat properly is key. Use a large pot over medium heat. Break the turkey or chicken into small pieces as it cooks. This helps it brown evenly. After that, sauté the onion and garlic until soft. This builds a rich base for your soup. When you simmer, keep the heat low. This allows the flavors to meld without burning.
Serving Suggestions
Serving your soup well can impress anyone. Use deep bowls to hold all the goodness. Top each serving with a scoop of the cheese mix. Then, sprinkle more mozzarella on top. It melts beautifully. Fresh basil leaves add a pop of color and flavor. For a complete meal, pair it with whole grain garlic bread. It’s perfect for dipping!
Pro Tips
- Choose Lean Meat: Opting for lean ground turkey or chicken not only reduces the fat content but also boosts the protein level in your lasagna soup.
- Add Flavor with Herbs: Fresh or dried herbs can enhance the soup’s flavor. Consider adding oregano or thyme for a more robust taste.
- Customize Your Veggies: Feel free to add other vegetables like bell peppers or zucchini for extra nutrients and flavor.
- Make it Ahead: This soup can be made in advance and stored in the fridge for a few days. Just reheat and enjoy for a quick meal!
Variations
Alternative Protein Options
You can swap ground turkey or chicken for lentils or plant-based proteins. Lentils add fiber and protein. They also cook quickly and absorb flavors well. Use cooked lentils instead of meat. For a plant-based twist, try crumbled tofu or tempeh. Both options keep the soup hearty and filling.
Gluten-Free Adaptations
If you need a gluten-free option, use gluten-free pasta instead of whole wheat noodles. Look for brands that offer gluten-free lasagna noodles. Some people also use zucchini or other veggies as a noodle substitute. This makes the soup lighter and adds more nutrients.
Flavor Enhancements
To boost the taste, add more vegetables or spices. Carrots, bell peppers, or mushrooms add texture and flavor. You can also mix in herbs like thyme or oregano for extra zest. For a spicy kick, sprinkle in red pepper flakes. These small changes can make your soup more exciting and delicious.
Storage Info
Best Practices for Storing
To keep your high protein lasagna soup fresh, use airtight containers. Glass or BPA-free plastic works well. After the soup cools, transfer it to the container. Press the lid tightly to avoid air exposure. Store it in the fridge if you plan to eat it within a few days. For best taste, enjoy the soup within three to four days.
Freezing Instructions
If you want to save some for later, freezing is a great option. First, let the soup cool completely. Then, pour it into freezer-safe containers. Leave some space at the top for expansion. Seal the containers tightly. To reheat, take the soup out of the freezer and let it thaw overnight in the fridge. Reheat it in a pot over low heat until hot. Stir well and enjoy!
Shelf Life
The soup lasts about three to four days in the fridge. If you freeze it, it can last up to three months. Always check for any signs of spoilage before eating. If it looks or smells off, it’s best to toss it. Keeping track of the date you made the soup helps you know when to eat it.
FAQs
Can I use other types of cheese?
Yes, you can! Feel free to switch up the cheese in your lasagna soup. Here are some tasty options:
- Ricotta cheese for a creamy texture.
- Parmesan cheese for a rich flavor.
- Goat cheese for a tangy twist.
- Vegan cheese if you prefer a dairy-free option.
Each cheese adds its own flair. Mix and match to find your perfect blend!
How can I make this vegan?
Making this soup vegan is easy with a few swaps. Here’s how:
- Use lentils or chickpeas instead of ground turkey or chicken for protein.
- Replace cottage cheese with tofu or cashew cheese.
- Choose a plant-based cheese for the topping.
- Use vegetable broth instead of chicken broth for a full flavor.
These changes keep your soup hearty and delicious while being plant-based!
What can I serve with lasagna soup?
Pair your lasagna soup with sides that complement its flavors. Here are some great options:
- Whole grain garlic bread for dipping.
- A fresh side salad for crunch.
- Roasted vegetables for added nutrients.
- Crispy breadsticks to enhance the meal.
These sides will make your dining experience even more enjoyable!
This blog post covered how to make a tasty lasagna soup. We explored protein sources, like lean meats or plant options. I shared tips for choosing vegetables and sauces that add flavor. You learned cooking steps, from browning meat to mixing in cheese.
Think about the variations and storage tips I offered. They can help you customize this dish. Enjoy making this easy, delicious soup with your favorite flavor
High Protein Lasagna Soup
Ingredients
- 1 lb lean ground turkey or chicken
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 cups marinara sauce
- 4 cups low-sodium chicken broth
- 8 oz whole wheat lasagna noodles, broken into pieces
- 1 cup cottage cheese
- 1 cup shredded part-skim mozzarella cheese
- 1 cup baby spinach, chopped
- 1 teaspoon Italian seasoning
- to taste salt and pepper
- for garnish fresh basil leaves
Instructions
- In a large pot over medium heat, add the ground turkey or chicken. Cook until browned, breaking it up with a spatula as it cooks (about 5-7 minutes).
- Add the diced onion and minced garlic to the pot, sautéing for 3-4 minutes until the onion is translucent.
- Pour in the marinara sauce and chicken broth, stirring to combine. Bring the mixture to a gentle simmer.
- Add the broken lasagna noodles and Italian seasoning to the pot. Continue to simmer for about 10-12 minutes, or until the noodles are al dente.
- Stir in the chopped spinach and cook for an additional 2-3 minutes until wilted.
- In a separate bowl, mix together the cottage cheese and half of the shredded mozzarella cheese.
- To serve, ladle the soup into bowls and top each portion with a generous dollop of the cheese mixture. Sprinkle the remaining mozzarella cheese on top.
- Garnish with fresh basil leaves and season with salt and pepper to taste.
