High-Protein Lasagna Soup (Guilt-Free Comfort Food, Weeknight Easy)

Setting the Scene: Cozy Italian Vibes without the Carb Coma

Picture a pot murmuring on the stove, sending out oregano-sweet steam and tomato warmth while you set out bowls and shave a little Parmesan. This High-Protein Lasagna Soup captures all the layers you love—savory meat sauce, silky “ricotta,” ribbons of pasta, melty cheese—but reimagines them as a lighter, brothier bowl you can feel great about on a weeknight. We’ll lean on lean ground turkey (or chicken), bone broth, and a quick, creamy dollop made from part-skim ricotta and Greek yogurt for a stealthy protein boost. Broken lasagna noodles keep the nostalgia intact; a handful of spinach brings color and vitamins; and a finish of basil wakes everything up like a trip to your favorite neighborhood trattoria.

It’s generous, saucy, and satisfyingly cheesy without the bake time—or the brick-of-heaviness—of classic lasagna. The best part? From first chop to last ladle, it’s on the table in about 30 minutes.

What You’ll Need: Ingredients & Tools (Protein-Packed Pantry)

Ingredients (Serves 6 generous bowls)

For the soup

• 1 tbsp olive oil
• 1 lb (450 g) lean ground turkey or chicken (93% lean or better)
• 1 small yellow onion, finely chopped
• 3 cloves garlic, minced
• 1 tbsp tomato paste
• 1 tsp dried oregano
• 1 tsp Italian seasoning
• ½ tsp crushed red pepper flakes (optional)
• ¾ tsp kosher salt, plus more to taste
• ½ tsp freshly ground black pepper
• 1 (28 oz) can crushed tomatoes
• 5 cups low-sodium chicken bone broth (or regular broth)
• 8–10 dried lasagna noodles, broken into bite-size pieces (or 8 oz high-protein pasta)
• 2 cups baby spinach (packed)
• ¼ cup chopped fresh basil (plus more for serving)

High-protein “ricotta” topping

• ¾ cup part-skim ricotta
• ¾ cup plain Greek yogurt (2% or nonfat)
• ¼ cup finely grated Parmesan
• 1 egg white (optional, for extra protein & body)
• ¼ tsp garlic powder
• ¼ tsp kosher salt
• Freshly ground pepper

Cheesy finish

• ¾–1 cup part-skim shredded mozzarella
• Extra Parmesan, to pass at the table

Squeeze & swirl

• 1–2 tsp balsamic vinegar or lemon juice (to brighten before serving)

Tools

• 5–6 qt Dutch oven or soup pot
• Wooden spoon, ladle, measuring cups/spoons
• Small bowl for the ricotta mixture

How to Make It: Bowl-Layered Lasagna in 30

Brown & Bloom: Build a Savory Base

Heat olive oil in a Dutch oven over medium-high. Add the turkey, breaking it into crumbles with a spoon. Season with a pinch of salt and pepper and cook 4–5 minutes until browned and no longer pink. Stir in onion and cook 2–3 minutes until glossy. Add garlic; cook 30 seconds until fragrant. Clear a little space in the pot, add tomato paste, and cook 1 minute to caramelize. Sprinkle in oregano, Italian seasoning, and red pepper flakes; toast 30 seconds to wake the herbs.

Simmer & Starch: Create That “Lasagna Sauce” Broth

Pour in crushed tomatoes and bone broth; season with ¾ teaspoon kosher salt and the remaining pepper. Bring to a lively simmer, then add broken lasagna noodles. Stir well so pieces don’t clump. Simmer uncovered 10–12 minutes, stirring occasionally, until noodles are al dente and the broth tastes richly tomatoey with a meaty backbone. If the soup reduces more than you like, top up with a splash of broth or water.

Whip the Protein “Ricotta”: Creamy Without the Guilt

In a small bowl, mix ricotta, Greek yogurt, Parmesan, egg white (if using), garlic powder, salt, and pepper until smooth. It should be thick yet spoonable—think cloudlike dollop that melts into ribbons in the hot soup. This topping adds creamy lasagna vibes while sliding extra protein under the radar.

Green & Glossy: Finish Like a Trattoria

Stir spinach into the pot; wilt 1 minute. Turn off the heat and add basil plus a teaspoon of balsamic or lemon juice to brighten. Taste—add a pinch more salt if needed. Ladle soup into warm bowls, add a generous spoonful of the ricotta mixture to each, and shower lightly with mozzarella and a pinch of Parmesan. The cheese will melt into soft strands against the hot broth, just like the gooey edges of a baked slice.

Tip: If you’re serving all at once, you can stir half the mozzarella directly into the pot for light stretch throughout, then finish bowls with a little on top.

Creative Twists: Make It Yours (and Keep It Protein-Forward)

• Chicken Sausage Boost: Swap half the turkey for lean Italian chicken sausage (casing removed). Bigger herb flavor, same macro-friendly vibes.
• Red Lentil Pasta Power: Use red lentil or chickpea lasagna sheets (or rotini) to bump protein and fiber further; check the pasta at 7–8 minutes to avoid overcooking.
• White Lasagna Soup: Skip tomatoes; use 6 cups chicken bone broth + ½ cup milk (or evaporated milk). Add ½ tsp nutmeg and extra spinach or chopped kale; finish with the same ricotta dollops.
• Veggie-Loaded: Sauté 1 cup diced zucchini and 1 cup mushrooms with the onion. Add ½ cup finely chopped carrots to the meat step for natural sweetness and extra vitamins.
• Spicy Arrabbiata: Double the red pepper flakes and finish with a drizzle of chili crisp or Calabrian chili oil.
• DF Path: Use a thick dairy-free Greek-style yogurt and a creamy almond ricotta; finish with DF mozzarella shreds or a spoon of nutritional yeast + olive oil.
• Make-Ahead / Meal Prep: Cook the soup base without pasta; cool and refrigerate up to 4 days. Reheat and simmer pasta directly in the broth for fresh texture. Store ricotta mixture separately; dollop just before serving.

Nutritional Spotlight (Per serving, ~1/6 recipe with turkey, bone broth, part-skim cheeses)

Greek yogurt + part-skim cheeses lift protein without weighing the soup down, so one bowl satisfies like a slice—minus the nap.

Final Inspiration: All the Comfort, None of the Compromise

This is the rare weeknight dinner that feels both cozy and clever—familiar enough to win over picky eaters, balanced enough to keep you energized. The broth carries a whisper of Sunday sauce; the ricotta cloud melts into every spoonful; the basil and lemon keep it lively. Make it once and it’ll move into your permanent rotation—especially on cold nights when the couch is calling and you want real comfort that won’t derail tomorrow.

Set out a small plate of torn baguette or a simple arugula salad, pass extra basil and Parmesan, and watch the bowls come back empty. Leftovers reheat beautifully (loosen with broth), and the ricotta mixture keeps in the fridge for easy second-night dollops. It’s lasagna, evolved—lighter, faster, and just as heart-happy.