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 zucchini lasagna 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.
Jump to:
- 📋 How Many Calories in Lasagna?
- ⭐ Low Calorie Lasagna Health Benefits
- 🥘 Ingredients for Low Cal Lasagna
- 🍽 Equipment
- 🔪 How to Make Low Calorie Lasagna
- ️️🌡️ Low Cal Lasagna Meal Prep
- 🥣️ What can replace lasagne sheets?
- 💭 Expert Tips from a Dietitian
- FAQs
- 👩🏻🍳 More Low Calorie Meals for Weight Loss
- The Disclaimer…
- 📖 Recipe
- 💬 Comments
📋 How Many Calories in Lasagna?
How many calories in a slice of lasagna? The calories in zucchini lasagna are 503 for one-sixth of this recipe. You also get 16 grams net carbs and 40.5 grams protein.
The calories in homemade lasagna depends on the specific recipe and your portion size. The nutrition information can vary widely depending on the ingredients used.
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 in turkey lasagna?
Per Cronometer, the average piece of homemade turkey lasagna provides 383 calories and 26.5 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 9x13 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.
🥘 Ingredients for Low Cal Lasagna
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.
Special diets: Make vegan low calorie lasagna for weight loss with your favorite vegan meat and cheese substitutes instead. Try to find options that have nutritional properties similar to their animal-based counterparts (such as high protein). Keep in mind that the vegan alternatives are ultra-processed foods that (in general) shouldn’t be dietary mainstays.
🍽 Equipment
To make low cal lasagna, you need the following:
- Cast iron skillet
- Metal spatula
- 9x13-inch glass baking pan (23x33 cm)
- A good knife
I use a regular kitchen knife to slice the zucchini into long, thin noodles. If you have a mandoline, it will make nice, even zucchini slices for you. (I'm always afraid I'll slice a finger on the mandoline- be careful if you use this kitchen tool!)
🔪 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:
- Preheat the oven to 375°F (190°C).
- Put the olive oil in a cast-iron pan. Sauté chopped shallot over medium heat for about 5 minutes.
- Add the sausage, beef, and garlic to the skillet. Brown the meats over medium heat, breaking it up into crumbles with a spatula while it browns. It will take around 10 minutes.
- Add the tomato sauce and tomato paste to the pan. Let the sauce thicken while stirring for 5-10 minutes. Set aside.
- Cut the ends off the zucchini and slice the veggie into thin, even slices. Try to make the slices a uniform ¼-inch thick (0.6 cm). (This is important for the best results!)
- Mix the ricotta, ½-cup of Parmesan, 4 ounces mozzarella, dried basil, oregano, and black pepper together. (I crumble it with clean hands.) Set the cheese mixture aside.
- Mist a 9x13-inch (22.9-33 cm) glass baking pan with cooking spray. Now it’s time to make the layers!
Low Calorie Lasagna Layers
- Put ⅓ of the zucchini slices at the bottom of the tray in a single, slightly overlapping layer. Top with ⅓ of the meat sauce, then ½ of the ricotta mixture.
- Now add another layer of zucchini slices, another layer of meat sauce, and the rest of the ricotta mixture. Finish the dish with the rest of the zucchini slices and the rest of the meat sauce.
- Finish assembling the low cal lasagna by sprinkling with the remaining 4 ounces of mozzarella and 2 tablespoons of Parmesan.
- Bake uncovered for 25-30 minutes at 375°F (190°C) on an oven rack halfway down from the top of the oven. You’re not looking to soften the zucchini too much; this is why it’s important to cut it thin.
- Let the dish rest at room temperature for 15 minutes before cutting and serving. Garnish with fresh basil.
Zucchini and other summer squashes get very watery when they are cooked. There will be liquid in the bottom of the pan after cooking- this is normal!
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!
️️🌡️ Low Cal Lasagna Meal Prep
You can keep low calorie lasagna in the fridge for up to 3-4 days. Keep individual portions in separate airtight containers for a simple heat-and-eat meal prep. Reheat individual pieces in the microwave in a microwave safe bowl on high for about 2 minutes.
This low cal lasagna does not freeze well. The zucchini noodles become extra watery and mushy when thawed.
🥣️ 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.
💭 Expert Tips from a Dietitian
This is a level 1 recipe (may help support fat loss). Hey volume eaters, this one is for you! Depending on the type of sausage, cheese, and marinara you use, you can have ⅙ of this tray of lasagna for about 500 calories! It's a huge portion that is packed with protein. LOVE IT.
Additionally, the volume you get with this meal is definitely not empty calories. You're getting an excellent source of calcium, iron, vitamin A, vitamin C, and an assortment of other essential vitamins and minerals.
Meats are a rich source of various B vitamins for those who don't eat many grains. The meat here also provides vitamin B12, a vitamin that is not naturally present in grains (even whole grains).
To make an even lower calorie lasagna, you can swap the beef and/or sausage with seasoned 99% lean ground turkey. 99% lean ground chicken can also be used.
(Psst... If you use my homemade Italian fennel sausage, this dish has beef, pork, and chicken! It's like a meat lover's lasagna. Hahaha)
What is a healthy portion of lasagna?
“Healthy portion” depends on your specific needs and health goals; there is no one right answer to this question. A petite and inactive older woman will generally have smaller “healthy portions” than an active teenage boy. The number of times you eat per day can impact what a healthy portion looks like as well.
I provide serving sizes with all of my recipes that I find satisfying and that provides sufficient nutrition (i.e., not too low in calories for most). However, the serving sizes listed may not be what is healthiest for you. For the best individualized nutrition info, consult with your personal physician or dietitian.
FAQs
It’s technically possible to fit small portions of any food into an overall diet that supports weight loss, including lasagna. That said, if you tend to consume excessive calories when you have lasagna, it may not be the best choice for you. Remember that you must maintain a calorie deficit relative to your energy needs to lose weight.
The answer to which is “healthier” depends on what you’re looking for. In general, more lean protein and veggies can be included in a lasagna than pizza. Honestly though, it’s impossible to answer this question because it hinges on specific recipes and your individual health goals and needs.
Is lasagna good for weight gain? Lasagna typically provides most of its calories from fat and carbs, a combination that many find easy to overeat. Additionally, lasagna may contain a paucity of lean protein and veggies, foods that can help you stay full longer on fewer calories. As a result, classic lasagna may help support weight gain efforts.
Yes, authentic lasagna is a high carb food. Per Cronometer, the average piece of homemade cheese lasagna provides 45 grams net carbs. This is for 250 grams of lasagna (1 cup), a relatively small portion. Luckily, it’s possible to make tasty low carb lasagna; the recipe below provides 16 grams net carbs.
To make low calorie white sauce for lasagna, make a roux with a little butter and flour, then slowly add low fat milk to thicken. This will give you a low fat lasagna white sauce compared to using heavy cream. Here are directions for low calorie white sauce to use in lasagna.
👩🏻🍳 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.
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The Disclaimer…
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be wildly inaccurate, so please don't sweat the numbers too much.
For more information on how the three recipe levels may help with a weight management goal, refer to my overnight oats no sugar post. Let's get cooking!
📖 Recipe
Low Calorie Lasagna Recipe for Weight Loss (Keto, Low Carb)
Ingredients
- 1 tablespoon olive oil
- 1 medium shallot, chopped
- 1 clove garlic, minced
- 12 ounces Italian sausage, casings removed 340 grams raw sausage (store-bought or make homemade Italian fennel sausage)
- 8 ounces lean ground beef 227 grams (93/7 lean ground beef)
- 24 ounces marinara sauce 680 grams (choose one with no added sugar)
- 3 tablespoons tomato paste (the extra-thick type in a tube)
- 2 lbs. small zucchini 907 grams (I used 6 zucchini; choose straight, cylindrical zucchini for even slices)
- 8 ounces low-fat ricotta cheese 227 grams
- 10 tablespoons Parmesan cheese, divided
- 8 ounces mozzarella cheese, divided (227 grams)
- 1 tablespoon dried basil
- ½ tablespoon dried oregano
- black pepper, to taste
- fresh basil for garnish
- cooking oil spray of choice
Instructions
- Preheat the oven to 375°F (190°C).
- Put the olive oil in a cast-iron pan. Sauté chopped shallot over medium heat for about 5 minutes.
- Add the sausage, beef, and garlic to the skillet. Brown the meats over medium heat, breaking it up into crumbles with a spatula while it browns. It will take around 10 minutes.
- Add the tomato sauce and tomato paste to the pan. Let the sauce thicken while stirring for 5-10 minutes. Set aside.
- Cut the ends off the zucchini and slice the veggie into thin, even slices. Try to make the slices a uniform ¼-inch thick (0.6 cm). (This is important for the best results!)
- Mix the ricotta, ½-cup of Parmesan, 4 ounces mozzarella, dried basil, oregano, and black pepper together. (I crumble it with clean hands.) Set the cheese mixture aside.
- Mist a 9x13-inch (22.9-33 cm) glass baking pan with cooking spray. Now it’s time to make the layers!
- Put ⅓ of the zucchini slices at the bottom of the tray in a single, slightly overlapping layer. Top with ⅓ of the meat sauce, then ½ of the ricotta mixture.
- Now add another layer of zucchini slices, another layer of meat sauce, and the rest of the ricotta mixture. Finish the dish with the rest of the zucchini slices and the rest of the meat sauce.
- Finish assembling the low cal lasagna by sprinkling with the remaining 4 ounces of mozzarella and 2 tablespoons of Parmesan.
- Bake uncovered for 25-30 minutes at 375°F (190°C) on an oven rack halfway down from the top of the oven. You’re not looking to soften the zucchini too much; this is why it’s important to cut it thin.
- Let the dish rest at room temperature for 15 minutes before cutting and serving. Garnish with fresh basil.
Video
Notes
Nutrition
Terrified Amateur says
Great workaround, Summer, benefitting both the gluten-free, and those who are after good food. Those in both categories are doubly fortunate.
Oh, don't I know about the squash's explosive productivity! No doubt, the Summer in the Tropics nearing its end here in the Northeast played a major role.
Brilliant way to help absorb some the garden surplus. Just some, though, as lots and lots still are out there. Ah, but I can think of far worse problems to have.
Summer Yule says
True, an abundance of garden produce is not a real problem in my book. Bring it on!
NormanWilkes says
Bookmarked to try! My family loves zucchini!
Summer Yule says
Awesome! I hope you guys enjoy it!
jrg627 says
Looks delicious! I made my own version kinda sorta like this sometime last summer
Summer Yule says
Thank you! It's a good way to use a lot of zucchini, imo!