Is lasagna low calorie? Not always, but this low calorie lasagna is! We’re layering zucchini “noodles” with homemade meat sauce and three types of cheese. Though it seems indulgent, this savory Italian classic is low-carb, keto-friendly, high protein, and gluten-free. Enjoy a large portion of this delicious healthy lasagna recipe for 500 calories per slice! Plus, learn the different ways to make low calorie lasagne, including low fat lasagna and low carb lasagna.

Is lasagna healthy? Lasagna contains many nutritious ingredients, like fiber-rich veggies, calcium-packed cheese, and (sometimes) high protein meats. Of course, you can also use whole grain lasagna noodles to increase fiber even more.

The problem with lasagna is that it tends to be a high fat and high carbohydrate combination that is easy to overeat. Since you must maintain a calorie deficit to lose weight, classic lasagna recipes may not be the best choice for weight loss.

To make a weight loss lasagna, we need to either make a low fat lasagne recipe or a high protein low calorie lasagna without noodles. We could also combine the two strategies to make a low fat zucchini lasagna that might be a good bodybuilding lasagna recipe.

To make low fat low calorie vegetable lasagna, you can use regular lasagna noodles, nonfat or low fat cheese, and lots of nonstarchy veggies. Spinach, cabbage, onions, red peppers, mushrooms, and carrots are some popular choices. Some diet lasagna recipes even substitute nonfat cottage cheese for the ricotta.

You can also make a healthy lasagna recipe no pasta to make a low cal lasagna. Instead of making it low fat, we’re using low calorie lasagna noodles made with zucchini for low carb. This creates a high protein lasagna packed with a hearty meat sauce plus veggies to help keep you full.

How many calories are in an average piece of lasagna?

How many calories are in one piece of homemade lasagna? Per Cronometer, the average piece of homemade cheese lasagna without meat or vegetables provides 360 calories. This is for a (relatively small) 250-gram portion.

In comparison, a 250-gram piece of light lasagna (cheese diet lasagna) provides 253 calories on average. Those on Weight Watchers and other low cal diets usually get more food for the calories with the light options.

To figure out how many calories in 2 pieces of lasagna, simply multiply the calories for one piece by two. For the foods above, two pieces of typical lasagna provide 720 calories total. Two pieces of light lasagna provide 506 calories total.

How many calories are in lasagna without meat?

How many calories in vegetarian lasagna? Per Cronometer, the average piece of homemade vegetarian lasagna without meat or vegetables provides 348 calories and 18 grams protein. This is for a (relatively small) 250-gram portion.

How many calories should I eat to lose weight?

The general recommendation is women shouldn’t maintain a diet under 1200 calories per day and men shouldn’t maintain a diet under 1500 calories per day. If you need a lower calorie diet for weight loss, you should only do it with medical supervision. Very low calorie diets can increase the risk of mineral and vitamin deficiencies.

In general, I’d aim for meals of 300-500 calories if you want to lose weight. (This is for folks who eat 3 meals of 300-500 calories each and 1-3 100-200 calorie snacks per day.)

That said, the average number of calories you can eat daily while losing weight varies by individual. Active, larger people can often maintain a calorie deficit while eating more calories than someone inactive and smaller. This is part of the reason that simply copying someone else’s weight loss diet may not work for you.

⭐ Low Calorie Lasagna Health Benefits

What are the benefits of low calorie lasagna for weight loss? Here are some reasons I’m loving this recipe, and I think you will too:

• Gluten free lasagna: This recipe is perfect if you have celiac disease or are following a GF diet for other reasons.
• Helps you eat more veggies: For the average American, replacing white flour noodles with vegetables is a smart move. It may help you get closer to the current Dietary Guidelines recommendations.
• Low carb and keto friendly: If you want to lose weight without counting calories, low carb diets may be a good approach. This alternative to classic lasagna is packed with filling protein and low carb veggies to help keep you full on fewer calories.
• Volume eating lasagna: This lasagna offers a HUGE portion (one-sixth of a 9×13 inch pan) for about 500 calories. It’s a great recipe for volume eaters (such as myself).
• Delicious: This is seriously one of the most delicious ways to use a glut of garden zucchini that I’ve ever tried. It really doesn’t feel like a diet recipe at all with such a tasty flavor.

🥘 Low Cal Lasagna Ingredients

Here’s what you need to make low calorie lasagna:

• Olive oil
• Shallot
• Garlic
• Italian sausage (raw no added sugar sausage, casings removed)
• Lean ground beef
• Marinara sauce (no added sugar)
• Tomato paste
• Zucchini
• Herbs (Basil, Oregano, Black pepper)
• Cheese (Mozzarella cheese, Parmesan cheese, Ricotta cheese)
• Cooking oil spray

Find specific quantities of each ingredient in the recipe card at the end of the article!

It’s important to use young, small zucchini in this recipe. Younger zucchinis tend to be firmer and less watery than old, huge zucchinis. Try to find ones with a straight cylindrical shape that will cut into nice noodles.

I’ve never tried baby zucchini in low cal lasagna, but I bet they’d work well if watery lasagna is an issue. (Of course, you’d need an absolute truckload of them to make 3 layers in the lasagna pan. Also, the lasagna might not cut as neatly as it does with the longer strips of zucchini.)

Sometimes I make homemade Italian fennel sausage for this recipe. The sweet Italian sausage I make is half pork, half chicken. Chicken Italian sausage tends to be lower calorie than pork Italian sausage.

Another way to make this lasagna special is to use homemade ricotta cheese. My low sodium cottage cheese recipe can be used as a ricotta cheese substitute if you skip the cream.

🍽 Equipment

🔪 How to Make Low Calorie Lasagna

Make the meat sauce, slice the zucchini, mix the cheeses, and layer those ingredients. A tray of skinny lasagne will be yours in no time! Here are the step-by-step directions to make lasagna low cal:

Low Calorie Lasagna Layers

Be sure to let this low calorie veggie lasagna rest for 15 minutes after removing it from the oven. This gives the moisture time to reabsorb back into the food. (Regular lasagnas with flour noodles can benefit from this tip as well.)

Cutting lasagna straight from the oven makes it more likely you’ll get messy pieces. This zucchini lasagna cuts nicely if you let it cool a bit, as you can see in the photos. It should cut nicely and be easy to lift from the liquid. Enjoy!

🥣️ What can replace lasagne sheets?

There are many options for low calorie lasagna sheets! If you don’t like zucchini, here are some other ideas:

• Yellow summer squash strips
• Thin eggplant slices
• Thin pieces of peeled butternut squash
• Palmini Lasagna Sheets (made from hearts of palm)
• Slim Pasta Lasagna (skinny lasagna sheets made of konjac flour)
• Explore Cuisine Green Lentil Lasagna Sheets (not very low calorie, but a good way to increase protein in vegetarian low cal lasagna)

Please keep in mind that using a low cal substitute for lasagna noodles will change the nutrition info for the recipe. Depending on the type of low cal lasagna noodle alternative you use, the cooking time may be changed as well.

Some other variations on this recipe include making low calorie lasagna soup or low calorie lasagna roll ups.

👩🏻‍🍳 More Low Calorie Meals for Weight Loss

Want more low calorie recipes for weight loss? You might enjoy these for dinner:

• Fat Flush Soup Recipe
• Healthy Overnight Oats Recipe for Weight Loss
• Cabbage Soup Diet Recipe (with Protein!)
• Keto Cincinnati Chili

Also, don’t miss my post on High Volume Low Calorie Meals.