Low-Calorie Lasagna Soup for Weight Loss

Why You’ll Love This Low-Calorie Lasagna Soup

Lasagna is often thought of as a rich, indulgent dish—but what if you could enjoy the flavor of lasagna without the calories?

This Low-Calorie Lasagna Soup brings all the cozy comfort of the classic Italian dish in a lighter, nutrient-packed format. With lean ground turkey, vegetables, and herbs in a savory tomato broth, it’s a meal that supports your wellness goals without sacrificing taste.

✅ Highlights:

• Less than 300 calories per bowl

• Packed with protein and fiber to keep you full

• Easy to meal prep and store

• Made without pork, wine, alcohol, or bacon

• Perfect for weight loss, healthy eating, and meal planning

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🔍 What Makes This Soup Healthy?

Traditional lasagna is loaded with refined carbs, cheese, and high-fat meats. This version makes smart swaps to keep the flavor while cutting down on calories and fat:

• ✅ Lean ground turkey or chicken instead of fatty beef

• ✅ Lots of vegetables for fiber and volume

• ✅ Low-fat ricotta and a light sprinkle of cheese

• ✅ Whole wheat or gluten-free noodles for better digestion

• ✅ Olive oil instead of butter

• ✅ No processed meats, pork, or alcohol

You’ll get the taste you crave, with nutrients that support energy, satiety, and overall health.

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🥬 Ingredients (Serves 4–6)

🍲 Soup Base:

• 1 tbsp olive oil

• 1 yellow onion, diced

• 3 garlic cloves, minced

• 1 medium zucchini, diced

• 1 cup mushrooms, sliced

• 1 cup baby spinach (added at the end)

• 1 tsp dried oregano

• ½ tsp basil

• ½ tsp red pepper flakes (optional)

• 1 tbsp tomato paste

• 1 (28 oz) can crushed tomatoes (no added sugar)

• 3½ cups low-sodium chicken or vegetable broth

• 1½ cups water

• Salt and black pepper, to taste

🐔 Protein:

• 1 lb lean ground turkey or ground chicken (93% lean or higher)

🍝 Pasta:

• 6 whole wheat or gluten-free lasagna noodles, broken into smaller pieces

🧀 Cheese (Optional, Light Amount):

• ½ cup low-fat ricotta or part-skim cottage cheese

• ¼ cup shredded mozzarella (reduced fat)

• 1 tbsp grated parmesan

🌿 Garnish:

• Fresh parsley or basil

• Optional: lemon zest for brightness

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🔪 Equipment You’ll Need

• Large soup pot or Dutch oven

• Spatula or wooden spoon

• Knife and cutting board

• Measuring cups and spoons

• Ladle

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🧑‍🍳 How to Make Low-Calorie Lasagna Soup

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🔥 Step 1: Sauté the Aromatics

1. Heat olive oil in a large soup pot over medium heat.

2. Add onion and sauté 3–4 minutes until soft and translucent.

3. Add garlic, oregano, basil, and chili flakes. Cook 1 minute more.

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🍗 Step 2: Brown the Lean Ground Turkey

1. Add ground turkey to the pot.

2. Cook 5–7 minutes, breaking up the meat as it browns.

3. Once fully cooked, drain any excess moisture (if needed).

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🍅 Step 3: Add Tomato Base

1. Stir in tomato paste and cook 1 minute to caramelize.

2. Add crushed tomatoes, broth, and water.

3. Stir well and bring to a gentle boil.

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🥒 Step 4: Add Vegetables

1. Add zucchini and mushrooms.

2. Reduce heat to medium-low and simmer for 10 minutes, uncovered.

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🍝 Step 5: Add Pasta

1. Stir in broken lasagna noodles.

2. Cook for 8–10 minutes, until pasta is tender but not mushy.

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🌿 Step 6: Finish with Spinach and Seasoning

1. Stir in baby spinach until wilted (1–2 minutes).

2. Season with salt and black pepper to taste.

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🧀 Step 7: Optional Cheese Topping

1. Spoon soup into bowls.

2. Add a small dollop of ricotta or cottage cheese.

3. Sprinkle with a pinch of mozzarella and parmesan.

4. Garnish with chopped parsley or basil.

🍋 Add a dash of lemon zest for extra brightness.

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🧊 Meal Prep & Storage Tips

🥣 Make Ahead:

• Cook the soup base without pasta and store for up to 3 days in the fridge.

• Add pasta fresh when reheating to avoid soggy noodles.

❄️ Freezer-Friendly:

• Freeze soup without cheese and pasta for up to 3 months.

• Reheat on the stove and cook pasta separately before serving.

♨️ Reheating:

• Reheat on stovetop over low heat or microwave in 1-minute intervals.

• Add water or broth if soup thickens too much.

📊 Nutrition Facts (Per 1.5 cup serving, approx.)

🌱 Nutrition may vary slightly based on cheese type and pasta used.

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🔁 Variations & Substitutions

🥬 Make It Vegetarian

• Skip the turkey and add white beans or lentils for protein.

🥣 Vegan Version

• Use plant-based ground “meat” and dairy-free ricotta.

🌾 Gluten-Free

• Use gluten-free lasagna noodles or chickpea-based pasta.

🧄 Extra Flavor Boost

• Add roasted garlic or fresh basil leaves for added richness.

🍋 Light & Bright

• Stir in a splash of lemon juice before serving for freshness.

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🧠 Weight-Loss Tips

1. Portion control: One serving (about 1.5 cups) is filling and satisfying.

2. Hydrate: Soup-based meals help you feel full due to high water content.

3. Fiber-rich ingredients: Vegetables and whole grains support digestion and satiety.

4. Lean protein: Keeps you full longer and supports muscle maintenance.

5. Skip cheese if needed: For even lower calorie counts.

🍽️ What to Serve with It

While the soup is a complete meal, you can pair it with:

Light Sides:

• Arugula salad with lemon vinaigrette

• Steamed green beans or broccoli

• Sliced cucumbers with yogurt dip

Beverages:

• Lemon water with mint

• Unsweetened iced herbal tea

• Sparkling water with lime

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💬 FAQs

❓ Can I use ground chicken instead of turkey?

Yes! Ground chicken is lean and works just as well in this soup.

❓ How can I make it spicier?

Add more red pepper flakes, or stir in a spoonful of harissa or chili paste.

❓ Is this soup keto-friendly?

Not as written (due to pasta), but you can make it lower-carb by using zucchini noodles or shirataki noodles.

❓ Can I skip the cheese?

Absolutely. The soup is flavorful enough on its own.

❓ Can I make it in a slow cooker?

Yes. Sauté onion, garlic, and turkey first. Then add all ingredients except pasta and spinach. Cook on Low for 6 hours. Add pasta during the last 30 minutes.

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🌟 Final Thoughts

This Low-Calorie Lasagna Soup is proof that healthy eating doesn’t mean sacrificing comfort or flavor. Whether you’re on a weight-loss journey or just want a nutritious, satisfying meal, this soup hits all the right notes:

• Deliciously rich and tomatoey

• Balanced with lean protein and veggies

• Budget-friendly and simple

• Family-approved and freezer-friendly

Healthy comfort food? Absolutely. Add this soup to your rotation and enjoy cozy bowls that nourish your body—and satisfy your cravings.