High Protein Lasagna Soup | Healthy & Hearty Dinner That Tastes Like a Cheat Meal (But Isn’t)

If your weeknight dinners feel like a charity case, this is your comeback. Think cozy lasagna vibes, but faster, lighter, and stacked with protein like a gym bro’s meal prep. You get all the Italian comfort—rich tomato broth, tender noodles, cheesy goodness—without the food coma.

And yes, it’s a soup, but it eats like a full-on meal that actually keeps you full. Your future self will want leftovers, so maybe double it.

What Makes This Recipe So Good

• Protein-packed without being heavy. Lean ground turkey or chicken, plus cottage cheese and Greek yogurt for creamy body without the brick-in-your-stomach effect.
• All the lasagna flavor, none of the fuss. No layering, no oven, no waiting. Just one pot and a quick simmer.
• Meal-prep friendly. Reheats beautifully, and the flavors get even better on day two.

  Your lunch break just upgraded itself.

• Balanced macros. Carbs from noodles, protein from meat and dairy, and fiber from tomatoes and spinach. Your macro tracker will clap.
• Customizable. Make it spicy, low-carb, gluten-free, or vegetarian with easy swaps.

What You’ll Need (Ingredients)

• 1 lb lean ground turkey (or chicken; 93% lean or leaner)
• 1 small yellow onion, finely diced
• 4 cloves garlic, minced
• 1 tablespoon olive oil
• 1 tablespoon tomato paste
• 1 (28-oz) can crushed tomatoes
• 4 cups low-sodium chicken broth
• 1 teaspoon kosher salt, plus more to taste
• 1/2 teaspoon black pepper
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes (optional, for heat)
• 1 teaspoon Italian seasoning (optional, boosts that lasagna vibe)
• 6–8 lasagna noodles, broken into bite-size pieces (about 6–7 oz)
• 2 cups baby spinach, roughly chopped
• 1/2 cup low-fat cottage cheese
• 1/2 cup plain Greek yogurt (2% or 0%)
• 1/2 cup part-skim shredded mozzarella
• 1/4 cup grated Parmesan
• Fresh basil, chopped, for garnish

Instructions

1. Brown the meat. Heat olive oil in a large pot over medium-high. Add ground turkey, break it up, and cook until no longer pink, 5–7 minutes.

   Season with a pinch of salt and pepper.

2. Build flavor. Add onion and cook until translucent, about 3 minutes. Stir in garlic for 30 seconds until fragrant. Add tomato paste and cook 1 minute to caramelize.
3. Make the base. Pour in crushed tomatoes and chicken broth.

   Stir in salt, pepper, basil, oregano, red pepper flakes, and Italian seasoning if using. Bring to a boil.

4. Add the noodles. Reduce to a lively simmer and add broken lasagna noodles. Cook 8–10 minutes, stirring occasionally so they don’t stick, until al dente.
5. Greens and creamy finish. Stir in spinach until wilted, 1 minute.

   In a small bowl, whisk cottage cheese and Greek yogurt until smooth. Turn heat to low and gently stir this mixture into the soup. Do not boil after adding.

6. Cheese it up. Stir in mozzarella and Parmesan until melted.

   Taste and adjust seasoning with more salt, pepper, or chili flakes.

7. Serve. Ladle into bowls and garnish with fresh basil. Optional: a tiny drizzle of olive oil or extra Parm, because you’re classy.

How to Store

• Fridge: Cool completely, then store in airtight containers for 3–4 days. The noodles will absorb liquid over time.
• Reheat: Warm on the stove over medium-low with a splash of broth or water to loosen.

  Microwave works too; stir halfway.

• Freezer: For best texture, freeze the soup without noodles up to 3 months. Add freshly cooked noodles when reheating.
• Make-ahead tip: Keep cooked noodles separate if you plan to eat over several days. Combine when serving to avoid mush.

What’s Great About This

• High protein, low nonsense. You get serious satiety and muscle-friendly macros without chasing obscure ingredients.
• Weeknight-fast. Ready in about 30 minutes and somehow tastes like a slow-simmered Sunday sauce.

  Magic? No. Smart cooking.

• Family approved. Feels indulgent, but it isn’t.

  Everyone wins—for once.

• Budget friendly. Pantry staples, minimal cheese, and lean meat make this cost-effective, IMO.

Avoid These Mistakes

• Boiling after adding yogurt/cottage cheese. High heat can cause curdling. Keep it low once the dairy goes in.
• Overcooking the noodles. They keep cooking in hot soup. Pull them at al dente to avoid lasagna mush.
• Under-seasoning. Tomato-heavy soups need salt, acidity, and herbs.

  Taste early and often.

• Skipping the tomato paste step. That one-minute caramelization = deep, savory flavor. Don’t rush it.
• Cramming in too much cheese. Yes, it’s tasty, but extra cheese can mute the spices and add heaviness. Balance is key.

Variations You Can Try

• Low-carb: Swap noodles for sliced zucchini ribbons or use hearts-of-palm “pasta.” Add them at the end to avoid sogginess.
• Gluten-free: Use gluten-free lasagna sheets or gluten-free penne.

  Cook times may vary; check early.

• Beefy classic: Use 90% lean ground beef and beef broth for old-school lasagna flavor with a bit more richness.
• Vegetarian: Replace meat with a mix of cremini mushrooms and lentils. Vegetable broth, same seasonings, still epic.
• Spicy arrabbiata: Add extra red pepper flakes, a pinch of smoked paprika, and finish with chili crisp (FYI, it slaps).
• Pesto swirl: Stir in 1–2 tablespoons basil pesto before serving for herby, garlicky depth.
• Ricotta topper: If you prefer classic lasagna flavor, dollop part-skim ricotta on each bowl instead of mixing in yogurt.

FAQ

Can I make this in a slow cooker?

Yes. Brown the meat with onion and garlic first, then add everything except noodles, spinach, and dairy to the slow cooker.

Cook on Low 4–6 hours. Add noodles during the last 20–30 minutes. Stir in spinach and dairy at the end on Warm.

How can I keep it from getting too thick?

Hold back 1–2 cups of broth and add as needed when reheating.

Noodles will absorb liquid, so thinning with extra broth is normal and recommended.

What’s the best noodle shape if I don’t have lasagna sheets?

Use mafalda or mafaldine (mini lasagna), or break up regular pasta like rotini or penne. Just aim for about 6–7 ounces and cook to al dente.

Can I skip the cottage cheese or Greek yogurt?

You can, but you’ll lose some protein and creaminess. Substitute with part-skim ricotta for a more traditional taste, or add a splash of half-and-half for body.

How do I boost protein even more?

Use 1.25–1.5 lb lean meat, add an extra 1/2 cup cottage cheese, or stir in 1/2 cup cooked lentils or white beans.

Keep seasoning balanced with a pinch more salt and herbs.

Is this kid-friendly?

Absolutely. Omit the red pepper flakes and consider smaller pasta shapes. The cheesy, tomatoey flavor tends to be a win with picky eaters.

Can I make it dairy-free?

Yes.

Skip the dairy and use a splash of unsweetened cashew cream or coconut milk for body, plus a dairy-free mozzarella. Flavor will be slightly different but still delicious.

The Bottom Line

This High Protein Lasagna Soup is the shortcut dinner that tastes like a guilty pleasure and fuels like a workout buddy. It’s fast, filling, and flexible enough for any diet lane you’re in.

Make a pot tonight, stash some for tomorrow, and enjoy the rare combo of comfort food and smart nutrition. Your spoon—and your macros—will thank you.