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High Protein Low Calorie Zucchini Lasagna – Light, Satisfying, and Weeknight-Friendly

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Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 3–4 medium zucchinis, ends trimmed, sliced lengthwise into thin planks (about 1/8 inch)
  • 1 lb lean ground turkey (93% or leaner), or extra-lean ground beef or chicken
  • 1 small onion, finely diced
  • 3–4 cloves garlic, minced
  • 2 cups low-sodium marinara (look for no added sugar)
  • 1 cup part-skim ricotta
  • 1 cup low-fat cottage cheese (blended smooth, optional but great for protein)
  • 1 large egg
  • 1/2 cup grated Parmesan, divided
  • 1 1/4 cups part-skim shredded mozzarella, divided
  • 2 tablespoons tomato paste (for richer flavor)
  • 1 tablespoon olive oil
  • 1 1/2 teaspoons Italian seasoning
  • 1/2 teaspoon crushed red pepper flakes (optional)
  • Fresh basil or parsley, chopped, for garnish
  • Salt and black pepper, to taste
  • Cooking spray, for the baking dish

Method
 

  1. Prep the zucchini: Using a mandoline or sharp knife, slice zucchini lengthwise into thin planks about 1/8 inch thick. Lay them on paper towels, sprinkle lightly with salt, and let sit 15–20 minutes to draw out moisture. Pat dry well.
  2. Optional pre-bake or sear: For extra insurance against watery lasagna, lightly roast the zucchini planks at 400°F (200°C) for 8–10 minutes or quickly sear them in a dry skillet until just pliable. Set aside on towels to cool.
  3. Make the sauce: In a large skillet, heat olive oil over medium. Add onion and cook 3–4 minutes until softened. Stir in garlic for 30 seconds. Add ground turkey, season with salt and pepper, and cook, breaking it up, until no longer pink.
  4. Build flavor: Stir in tomato paste, Italian seasoning, and red pepper flakes. Cook 1 minute. Pour in marinara and simmer 5–7 minutes to thicken slightly. Taste and adjust seasoning.
  5. Mix the cheese layer: In a bowl, combine ricotta, cottage cheese (blend smooth first if you like), egg, 1/4 cup Parmesan, a pinch of salt, and pepper. Stir until creamy.
  6. Assemble: Lightly coat a 9x13-inch baking dish with cooking spray. Spread a thin layer of the turkey sauce on the bottom. Add a single layer of zucchini slices, slightly overlapping. Spoon and spread half the ricotta mixture over the zucchini, followed by more turkey sauce, then sprinkle with a little mozzarella.
  7. Repeat layers: Add another layer of zucchini, the remaining ricotta mixture, more sauce, and a light sprinkle of mozzarella. Finish with a final layer of zucchini, the rest of the sauce, the remaining mozzarella, and the remaining 1/4 cup Parmesan.
  8. Bake: Cover loosely with foil (tent so it doesn’t touch the cheese) and bake at 375°F (190°C) for 25 minutes. Uncover and bake 15–18 minutes more, until bubbling and golden on top.
  9. Rest before slicing: Let the lasagna rest 10–15 minutes. This helps set the layers and reduces excess moisture when cutting.
  10. Garnish and serve: Sprinkle with chopped basil or parsley. Slice and enjoy.