High Protein Lasagna Soup (Meal Prep Friendly) – Cozy, Hearty, and Simple

This lasagna soup has all the flavor of classic lasagna without the layering hassle. It’s rich, comforting, and surprisingly light thanks to lean protein and smart swaps. You’ll get tender noodles, a savory tomato base, and a creamy ricotta finish in one spoonful.

It’s easy enough for a weeknight and sturdy enough to portion for lunches. If you love lasagna but want something faster and higher in protein, this is your new go-to.

What Makes This Special

• High protein without heaviness: Lean ground turkey or chicken plus cottage cheese and Greek yogurt bring serious protein with a creamy finish.
• Meal prep friendly: The flavors deepen over a few days, and it reheats well with a splash of broth.
• One pot comfort: Everything simmers in one pot, including the noodles, for easy cleanup.
• Lasagna vibes, less effort: You get the same tomato-herb richness and cheesy topping in a simple soup format.

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, diced
• 4 cloves garlic, minced
• 1 pound lean ground turkey or chicken (93% lean or higher)
• 1 teaspoon kosher salt, plus more to taste
• 1/2 teaspoon black pepper
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon crushed red pepper flakes (optional)
• 2 tablespoons tomato paste
• 1 (28-ounce) can crushed tomatoes
• 4 cups low-sodium chicken broth (plus extra for reheating)
• 8–10 lasagna noodles, broken into bite-size pieces (about 6–7 ounces)
• 1 cup low-fat cottage cheese
• 1/2 cup plain nonfat Greek yogurt
• 1/2 cup part-skim shredded mozzarella
• 1/4 cup grated Parmesan cheese
• Fresh basil or parsley, chopped, for garnish

Step-by-Step Instructions

1. Sauté aromatics: Heat olive oil in a large pot over medium heat. Add onion with a pinch of salt and cook 4–5 minutes until soft.

   Stir in garlic and cook 30 seconds until fragrant.

2. Brown the meat: Add ground turkey or chicken. Season with salt, pepper, oregano, basil, and red pepper flakes. Cook, breaking it up, until no longer pink and lightly browned, 5–7 minutes.
3. Build the base: Stir in tomato paste and cook 1 minute to caramelize.

   Add crushed tomatoes and chicken broth. Bring to a gentle boil, then reduce to a simmer for 10 minutes to let flavors meld.

4. Add the noodles: Stir in broken lasagna noodles. Simmer uncovered 10–12 minutes, stirring occasionally, until al dente.

   If it thickens too much, add a splash of broth.

5. Make the creamy topping: In a small bowl, mix cottage cheese, Greek yogurt, mozzarella, and Parmesan until mostly smooth. Taste and add a pinch of salt if needed.
6. Finish and serve: Taste the soup and adjust salt and pepper. Ladle into bowls and top each serving with a generous spoonful of the cheese mixture.

   Sprinkle with fresh basil or parsley.

How to Store

• Refrigerator: Store the soup (without the cheese topping) in airtight containers for up to 4 days. Keep the cheese mixture in a separate container.
• Freezer: Freeze the soup without noodles for up to 3 months. Add cooked noodles when reheating to avoid mushiness.

  Freeze the cheese topping separately in small portions if desired.

• Reheating: Warm on the stove over medium heat or in the microwave, adding 2–4 tablespoons broth per serving to loosen. Top with the cheese mix just before serving.

Benefits of This Recipe

• High in protein: Lean meat plus dairy gives staying power for busy days.
• Balanced meal: Protein, carbs, and a tomato base that’s rich in lycopene.
• Convenient for meal prep: Easy to portion, pack, and reheat.
• Family-friendly flavors: Classic Italian herbs and cheesy comfort appeal to everyone.

Pitfalls to Watch Out For

• Overcooking noodles: They keep softening as the soup sits. Cook just to al dente, and consider cooking separately if storing longer than 2 days.
• Under-salting: Tomatoes and broth need enough seasoning.

  Taste at the end and adjust.

• Skipping the tomato paste step: Briefly toasting it deepens flavor; don’t add it raw.
• Mixing in the cheese: Keep the cheese as a topping rather than stirring into the pot to maintain a creamy texture and easier storing.

Variations You Can Try

• Beefy classic: Use 90–93% lean ground beef and beef broth for a traditional taste.
• Veggie boost: Add diced zucchini, mushrooms, or spinach in the last 5 minutes of simmering.
• Gluten-free: Swap in gluten-free lasagna noodles or use gluten-free penne.
• Spicy arrabbiata: Increase red pepper flakes and add a splash of Calabrian chili paste.
• Dairy-free topping: Blend soft tofu with nutritional yeast, lemon juice, and garlic powder for a creamy alternative.
• White lasagna twist: Stir in a splash of milk and use chicken, mushrooms, and a pinch of nutmeg; skip crushed tomatoes and use more broth.

FAQ

Can I cook the noodles separately?

Yes. Cook them to just shy of al dente, rinse briefly, and add to bowls when serving. This helps keep the texture firm for meal prep.

How can I make it even higher in protein?

Add an extra half pound of lean meat, use high-protein pasta if available, and bump the cottage cheese to 1 1/2 cups.

You can also stir in a handful of white beans.

Will the cheese topping curdle when reheated?

It can if boiled. Add the cheese topping after reheating the soup and avoid cooking it directly in the pot.

Can I use penne or rotini instead of lasagna noodles?

Absolutely. Short pasta shapes work well and are easier to scoop.

Adjust cook time according to the package.

Is this slow-cooker friendly?

Yes. Cook the meat, onion, garlic, and tomato paste on the stove first. Transfer to the slow cooker with tomatoes and broth, cook on Low 4–6 hours, then add pasta in the last 20–30 minutes.

In Conclusion

High Protein Lasagna Soup gives you cozy, cheesy satisfaction with smart nutrition and weeknight convenience.

It’s simple to make, easy to portion, and endlessly adaptable. Keep the cheese topping separate for perfect reheats, and you’ll have a lineup of hearty meals ready to go. This is comfort food you can feel good about, any day of the week.