🌿 Low-Fat Spinach & Beef Lasagna

Bycompetitivefemaletraining

Servings: 6
Prep time: 20 minutes
Cook time: 45 minutes
Total time: 1 hour 5 minutes

🧾 Ingredients:

For the meat sauce:

  • 2 lbs 93% lean ground beef
  • 1 yellow onion, diced
  • 4 cloves garlic, minced
  • 2 (24 oz) jars low-sugar marinara or tomato basil sauce
  • 1 tsp salt
  • 1 tsp Italian seasoning
  • ½ tsp black pepper
  • Optional: ¼ tsp crushed red pepper flakes

For the spinach layer:

  • 10 oz frozen chopped spinach, thawed and squeezed dry (or 5–6 cups fresh spinach sautéed down)
  • 1½ cups low-fat cottage cheese or part-skim ricotta
  • 1 egg
  • ¼ tsp nutmeg (optional but delicious)

For assembly:

  • 9 whole wheat or high-protein lasagna noodles (or oven-ready if preferred)
  • 1½ cups part-skim shredded mozzarella cheese
  • 2 tbsp grated parmesan (optional)

🍳 Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Make the meat sauce:
    • In a large pan over medium heat, cook diced onion until soft (about 5 minutes).
    • Add garlic and cook 1 minute.
    • Add ground beef. Cook until browned, breaking it up as it cooks.
    • Stir in marinara, Italian seasoning, salt, pepper, and red pepper flakes. Simmer on low for 10–15 minutes.
  3. Make the spinach filling:
    • In a bowl, mix cottage cheese, egg, spinach, and nutmeg. Set aside.
  4. Assemble the lasagna:
    • Spread a thin layer of meat sauce in a 9×13-inch baking dish.
    • Layer 3 noodles over the sauce.
    • Spread half the spinach mixture over noodles.
    • Add ⅓ of the remaining meat sauce and a sprinkle of mozzarella.
    • Repeat: noodles → spinach mix → meat sauce → cheese.
    • Top with final 3 noodles, the rest of the meat sauce, and mozzarella. Sprinkle with optional parmesan.
  5. Bake covered with foil for 25 minutes. Remove foil and bake another 15–20 minutes until bubbly and slightly browned.
  6. Rest for 10 minutes before slicing.

💡 Tips:

  • You can swap cottage cheese with low-fat ricotta depending on texture preference.
  • Use oven-ready noodles for less prep.
  • Add mushrooms or zucchini to the meat sauce for more volume and fiber.

🔥 Macros (approx. per serving, 6 servings):

  • Calories: ~520
  • Protein: ~50g
  • Carbs: ~40g
  • Fat: ~13g

Share this recipe with all your friends (it is really SO good) and keep following for more!

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