High Protein Lasagna Soup

This cozy soup proves that eating well doesn’t require expensive ingredients or specialty stores. I build deep flavor with pantry staples like canned tomatoes and dried herbs, while protein-rich cottage cheese makes it luxuriously creamy without heavy cream.

I think we’ve all had that moment. You’re craving the deep, layered comfort of a classic lasagna—the rich tomato sauce, the tender pasta, the melty cheese—but the thought of layering, baking, and waiting for over an hour feels impossible on a busy Tuesday. I’ve been there, standing in my kitchen after a long day, wanting that hug-in-a-bowl feeling without the fuss. That exact craving is what led me straight to this recipe.

Enter the solution: a steaming, soul-warming bowl of High Protein Lasagna Soup. It captures every single comforting note of the baked classic but delivers it in about 40 minutes, all in one pot. This isn’t a compromise; it’s a revelation. It’s the ultimate protein dinner that satisfies deeply, fuels you well, and leaves the kitchen clean. Simple ingredients, warm memories, all simmering together into the kind of meal that makes everyone ask for seconds. Let’s make it.

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Ingredients List

High Protein Lasagna Soup starts with a foundation of smart, flavorful ingredients that work together to build that classic taste with a nutritious boost. Here’s what you’ll need.

• 1 tablespoon olive oil
• 1 pound lean ground turkey or Italian sausage (for a higher fat, more traditional flavor)
• 1 medium yellow onion, diced
• 4 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• ½ teaspoon red pepper flakes (optional, for a little heat)
• 2 tablespoons tomato paste
• 1 (28-ounce) can crushed tomatoes
• 6 cups low-sodium chicken broth
• 8 ounces mafaldine or broken lasagna noodles (about 10 sheets)
• 1 (24-ounce) carton small-curd cottage cheese (full-fat or 2% for best creaminess)
• 1 cup shredded mozzarella cheese
• ½ cup grated Parmesan cheese, plus more for serving
• 2 cups fresh baby spinach
• Salt and black pepper to taste
• Fresh basil or parsley, for garnish

Smart Swaps & Notes:

• Protein: Ground chicken, lean beef, or plant-based crumbles work perfectly.
• Pasta: Any short, sturdy pasta like campanelle or rotini will do. For a gluten-free version, use your favorite GF pasta and add it in the last 10 minutes of simmering to prevent mushiness.
• Cottage Cheese: This is our secret for creaminess and protein. If you’re hesitant, trust me—it melts beautifully into the broth, creating a velvety texture without a hint of curds. For a dairy-free version, blend a block of silken tofu with a splash of broth until smooth.
• Spinach: Swap with kale or chopped zucchini.

Timing

One of the greatest joys of this Lasagna Soup Recipe is how quickly it comes together, making it a perfect health dinner for even the busiest nights.

• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes

That’s about half the time it takes to bake a traditional lasagna, with all the flavor and none of the layering. It’s a weeknight win that feels like a weekend treat.

Step-by-Step Instructions

Follow these simple steps for a foolproof pot of comforting High Protein Lasagna Soup.

1. Brown the Protein. In a large Dutch oven or heavy-bottomed pot, heat the olive oil over medium-high heat. Add the ground turkey or sausage, breaking it up with a spoon. Cook until no longer pink and lightly browned, about 5-7 minutes. This step builds the foundational flavor for your soup.

2. Sauté the Aromatics. Add the diced onion to the pot with the meat and cook for 4-5 minutes until softened. Stir in the garlic, oregano, basil, and red pepper flakes, cooking for just one more minute until fragrant. This wakes up the dried herbs and creates an incredible aroma.

3. Build the Broth. Push everything to the side and add the tomato paste to the center of the pot. Let it cook for 1-2 minutes, stirring, until it darkens slightly—this deepens its flavor. Pour in the crushed tomatoes and chicken broth, stirring to scrape up any browned bits from the bottom of the pot. Bring to a gentle boil.

4. Cook the Pasta. Once boiling, add the broken lasagna noodles. Reduce the heat to a steady simmer and cook, uncovered, for the time indicated on your pasta package, usually 10-12 minutes, stirring occasionally to prevent sticking.

5. Create the Creamy Finish. While the pasta cooks, place the cottage cheese, mozzarella, and Parmesan in a medium bowl. Stir to combine. This cheesy mixture is what makes the soup so luxuriously rich. In the last 2 minutes of the pasta cooking, stir the fresh spinach into the soup until just wilted.

6. Combine and Serve. Turn off the heat. Ladle about one cup of the hot soup broth into the bowl with the cheese mixture and stir vigorously until smooth and creamy. This tempers the cheese and prevents it from seizing. Pour the creamy cheese mixture back into the main pot and stir everything together until beautifully incorporated. The soup will thicken slightly. Taste and season with salt and pepper as needed.

Pro Tip: Do not let the soup boil after adding the cheese mixture, as high heat can cause the dairy to separate. Gentle warmth is all you need.

Nutritional Information

This High Protein Lasagna Soup is designed to be as nourishing as it is delicious, making it a standout among Healthy High Protein Meals.

A serving (approximately 1.5 cups) provides roughly:

• Calories: 380
• Protein: 32g
• Carbohydrates: 35g
• Fat: 14g
• Fiber: 4g

The high protein content comes from the lean ground turkey and the powerhouse cottage cheese, which keeps you full and satisfied. The tomatoes offer a boost of vitamins A and C, while the spinach adds iron and folate. It’s a balanced, wholesome meal that truly fits the bill for Health Dinner Recipes.

Equipment Needed

You only need a few basic kitchen tools to make this easy Lasagna Soup Recipe.

• A large Dutch oven or heavy-bottomed soup pot (6-quart or larger is ideal)
• A sturdy wooden spoon or spatula
• A sharp knife and cutting board
• A measuring cup and spoons
• A medium mixing bowl
• A ladle for serving

Regular kitchen, regular time, great results.

Why You’ll Love This Recipe

This High Protein Lasagna Soup has earned a permanent spot in my dinner rotation, and here’s why it will in yours, too.

1. Maximum Comfort, Minimum Effort. It delivers all the nostalgic, cozy flavor of baked lasagna in a fraction of the time and with one pot to wash.
2. Protein-Packed Satisfaction. With over 30 grams of protein per serving, it’s a meal that fuels you properly and keeps hunger at bay for hours.
3. Incredibly Adaptable. It’s a perfect canvas for what you have on hand. Use different proteins, greens, or cheeses based on your pantry or dietary needs.
4. Family-Friendly Crowd-Pleaser. From kids to adults, the familiar flavors of this soup are a universal hit. It’s comfort food, made easy.
5. Meal Prep Champion. It stores and reheats beautifully, making your future lunches or dinners effortless and delicious.

Healthier Alternatives for the Recipe

This soup is already a healthy choice, but you can easily tweak it to meet specific dietary goals, keeping it in your rotation of Healthy Soup Recipes.

• For Gluten-Free: Use your favorite gluten-free pasta. I recommend a brown rice or chickpea pasta for best texture. Add it during the last 10 minutes of simmering.
• For Dairy-Free: Omit the cottage cheese and shredded cheeses. Instead, blend one cup of raw cashews (soaked in hot water for 15 minutes) with one cup of broth until completely smooth and creamy. Stir this mixture in at the end.
• For Lower Carb: Swap the traditional pasta for a hearty vegetable like diced zucchini or cauliflower florets. Add them when you would add the pasta and simmer until tender.
• For Even Higher Protein: Use an extra lean protein and stir in a scoop of unflavored collagen peptides or a beaten egg at the very end for an extra protein boost.

Serving Suggestions

A bowl of this soup is a complete meal, but a few simple additions can turn it into a feast.

• The Essential Toppings: A final sprinkle of grated Parmesan, a few fresh basil or parsley leaves, and a crack of black pepper are non-negotiable for me. A dollop of ricotta or a drizzle of good olive oil is also divine.
• Perfect Pairings: Serve it with a simple green salad dressed with lemon vinaigrette or a slice of crusty, garlic-rubbed bread for dipping. For a lighter option, try my Hearty Potsticker Soup with Mushrooms and Bok Choy on another night for a different flavor adventure.
• For a Heartier Spread: If you’re serving a crowd, this soup pairs wonderfully with a simple baked chicken or a tray of roasted vegetables. It’s also fantastic alongside a warm, cheesy bread like focaccia.

Common Mistakes to Avoid

Avoid these simple pitfalls for the perfect pot of High Protein Lasagna Soup every time.

1. Skipping the Tomato Paste Toast. Don’t just stir in the tomato paste. Let it cook in the hot pot for a minute or two. This caramelizes the sugars and removes any tinny taste, building a deeper, richer tomato base for your soup.
2. Adding Cheese to a Boiling Pot. Always temper your cheese mixture with a ladle of hot broth before adding it back to the main pot. Adding cold dairy directly to a boiling soup can cause it to curdle or separate.
3. Overcooking the Pasta. Cook the pasta just until al dente in the soup. It will continue to soften as it sits in the hot broth, especially as leftovers. Mushy pasta is the only thing that can detract from this perfect Healthy Dinner Recipe.
4. Forgetting to Season at the End. Broths and canned tomatoes vary in salt content. Always taste your soup after adding the creamy cheese mixture and adjust the final seasoning with salt and pepper. This is where the flavors truly come together.

Storing Tips for the Recipe

This soup is arguably even better the next day, making it a dream for meal prep.

• Refrigerating: Let the soup cool completely, then store in an airtight container in the refrigerator for up to 4 days.
• Freezing: For best texture, freeze the soup before adding the pasta and creamy cheese mixture. Freeze the base broth in freezer-safe containers or bags for up to 3 months. Thaw overnight in the fridge, reheat, then cook your pasta directly in the soup and stir in the cheese mixture fresh.
• Reheating: Gently reheat portions in a saucepan over medium-low heat, stirring occasionally. If the soup has thickened too much, add a splash of broth or water to loosen it. Avoid boiling to keep the creamy texture perfect.

If you love the convenience of make-ahead, protein-rich soups, you must try my Creamy White Chicken Chili or my Velvety Chicken Tortilla Soup Delight. They follow the same principle of big flavor with smart, simple steps.

Conclusion

This High Protein Lasagna Soup is more than just a recipe; it’s your new weeknight secret weapon. It’s the answer to that deep craving for Italian comfort, transformed into a quick, nourishing, and incredibly satisfying one-pot wonder. It proves that Healthy High Protein Meals can be the coziest, most crave-worthy dishes on your table.

I hope this Lasagna Soup Recipe brings as much warmth and ease to your kitchen as it has to mine. It’s food that feels like home, without the hassle. Give it a try this week, and let me know how your family likes it! Don’t forget to tag @HarmonyMeal on Pinterest so I can see your beautiful creations.

For more cozy, flavor-packed soup ideas that fit right into your routine, explore my Easy Olive Garden Zuppa Toscana Soup or the uniquely delicious Chile Relleno Soup. Happy cooking.

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