This Low Calorie Lasagna Soup is just 200 calories for 1.5 cups, and has 16.7g of protein per serving. I have also supplied you with tips to boost the protein in this healthy lasagna soup. And directions for making it in a crockpot, instant pot, or on the stovetop.
Everything You’ll Need
Ingredients You’ll Need:
- Olive oil spray – Cooking spray also works, or 1 teaspoon oil.
- 19 oz Italian turkey sausage – I like mild turkey Italian sausages, but any Italian sausages will work including “Beyond Meat” ground sausages.
- 1 onion – I use yellow onion in all my Italian recipes, but any color will work.
- 3 garlic cloves – You can also use powdered garlic (but not garlic salt).
- 1 tablespoon Italian Seasoning – If you don’t have Italian Seasoning, I supplied you with a recipe below
- 3 cups low-sodium chicken broth – vegetable broth will also work.
- 3 cups Low Calorie Marinara Sauce – I supplied you with a recipe below, but you can also get store-bought.
- ¼ teaspoon pepper – Boosts the flavor, feel free to omit it if you don’t like pepper.
- 6 oz broken lasagna noodles – You can also get gluten free lasagna noodles. Or swap out for your favorite medium sized pasta (Penne, Rotini, ziti).
- ½ cup part skim ricotta cheese – Any ricotta will work, as will cottage cheese.
- ¼ cup fresh basil – Fresh is best, but you can use dried (cut the amount by 1/2)
- 3 tablespoons grated parmesan cheese – Boosts the flavor, but you can swap for a dash of salt or lemon juice.
- 3 cups water
- Metric Measurements in recipe card below
Tools You’ll Need:
- Large pot (or Instant Pot/Crockpot)
- Measuring cups and spoons
- Large spoon (ideally wooden spoon)
- Ladle
Low Calorie Lasagna Soup
Healthy Lasagna Soup Recipe Variations
Low Carb Lasagna Soup
You can easily make this lasagna soup low carb by cutting the amount of pasta in half. I also recommend doubling the sausage to boost the protein and even out the nutrition more for low carb diets.
Gluten-Free Lasagna Soup
To make this a gluten-free lasagna soup, be sure you get gluten-free sausage (most sausages do have gluten in them) and get gluten free lasagna noodles.
Low Sodium Lasagna Soup
To make this lasagna soup low sodium, make your own marinara sauce (there is a link to one in the recipe card below) and omit the salt from the recipe. Also be sure to get low sodium broth.
High Protein Lasagna Soup
To make this a low calorie high protein lasagna soup, add in 2 more sausages, or double the sausage quantity all together. You can also cut the pasta amount by half if you desire.
Low Sugar Lasagna Soup
To make this low calorie soup low sugar too, be sure to make your own marinara sauce. Store bought sauce is packed with sugar, but I have supplied you with a low calorie and low sugar recipe for marinara sauce. Just click the link in the recipe card below.
Healthy Lasagna Soup Meal Prep & Storage
This recipe will hold for 3-4 days in the fridge, but as the time goes on, the lasagna will get mushy. It’s best served fresh. With that said, I do have some meal prep and storage tips for you.
Meal Prep – You can cook the soup without adding the pasta initially. Then store, and add it as you re-heat.
Storage – The soup will hold in the fridge for 3-4 days with the pasta in it, or 5 days in the fridge without the pasta added. It will hold for 1 month in the freezer.
Reheat – Add to a large pot or slow cooker and heat on low until hot. Add in the pasta and cook according to the directions on the package.
Low Calorie Lasagna Soup Recipe
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Low Calorie Lasagna Soup
Ingredients
- Olive oil spray
- 19 oz Italian turkey sausage casing removed
- 1 onion chopped
- 3 garlic cloves minced
- 1 tablespoon Italian Seasoning
- 3 cups low-sodium chicken broth
- 3 cups water
- 3 cups Low Calorie Marinara Sauce or store-bought
- ¼ teaspoon pepper
- 6 oz broken lasagna noodles or gluten free
- ½ cup part skim ricotta cheese
- ¼ cup fresh basil chopped
- 3 tablespoons grated parmesan cheese
Instructions
Stovetop Directions:
- Spray a large pot with olive oil and heat over medium heat.
- Add in the sausage and onion and cook until browned, about 10 minutes.
- Add the garlic and Italian seasoning and cook for 1-2 minutes until fragrant.
- Pour in the broth, water, marinara sauce, and pepper and bring to a boil.
- Cover, reduce heat to low, and simmer for 30 minutes.
- Add the broken pasta and cook, uncovered according to package directions.
- Makes 10 servings, top each with a dollop of ricotta, and sprinkle over basil and parmesan.
- Serve hot.
Instant Pot Directions:
- Spray the interior pot with olive oil and press the sauté button.
- Add in the sausage and onion and cook until browned, about 10 minutes.
- Add the garlic and Italian seasoning and cook for 1-2 minutes until fragrant.
- Pour in the broth, water, marinara sauce, and pepper.
- Cover and cook high pressure 15 minutes.
- Do a quick release, add in the pasta and press sauté.
- Cook uncovered according to package directions.
- Makes 10 servings, top each with a dollop of ricotta, and sprinkle over basil and parmesan.
- Serve hot.
Crockpot Directions:
- Spray a large skillet with olive oil and heat over medium heat.
- Add in the sausage and onion and cook until browned, about 10 minutes.
- Add the garlic and Italian seasoning and cook for 1-2 minutes until fragrant.
- Move the sausage and onions to your slow cooker.
- Pour 1/2 cup of the broth in the skillet and mix to remove any browned bits or flavor, then pout that into the slow cooker.
- Pour in the remaining broth, water, marinara sauce, and pepper to the slow cooker.
- Cover and cook on LOW 8 hours or HIGH 4 hours.
- About 30 minutes before the soup is ready, uncover, add the broken pasta and cook for the remaining 30 minutes.
- Makes 10 servings, top each with a dollop of ricotta, and sprinkle over basil and parmesan.
- Serve hot.
Nutrition
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Lasagna Soup
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Article History:
- Originally written and published October 4, 2023 by Audrey Johns
- Updated on November 6, 2023 by Audrey Johns
