High Protein Lasagna

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Lasagna is one of those recipes that comes across as complicated to make, but is actually quite easy and keeps very well in the fridge. It's also a very versatile recipe that can withstand a lot of modification. This particular recipe is geared towards packing a lot of punch when it comes to protein - very important for when you're trying to build muscle.

What I usually do with the lasagna is make each of the 4 servings in an individual disposable foil container - they are then very easy to take away, and you just trow the container afterwards so reduced wash up at the end as well.

There are three different versions of this recipe - all incredibly high in protein. Version 1 and 2 are high in calories as well - aimed at people like myself who are trying to bulk up. The sweet potatoes adds to the calorie count without destroying the texture (you could just add more meat if you really wanted to but I personally can only eat so much meat and need to have balance in my dishes). The difference between Version 1 and Version 2 is to some extent taste (perhaps it's difficult to find turkey mince or you just prefer beef) - but turkey mince is overall the better choice, both in terms of overall calories but also protein, and it has less fat.

Version 3 has as a focus a high protein count while lowering calories as much as possible. This is for people who are trying to either slim down or tone but make sure your muscles don't get eroded in the process. You can see that not only have the calories gone down substantially, but so has both carbs and fats. So the cheeses have been both replaced with cottage cheese, and the sweet potato has been taken out.

The egg white is a nice little boost for protein - feel free to add a bit more, you can't even taste just the one in the recipe. Pay attention to the ingredients of your version, and whenever meat or cheese is mentioned, make sure it fits with the version you picked. If I mention mozzarella for example and you are making Version 3, just ignore that step.

Ingredients (Version 1)

200g lasagna sheets
500g turkey mince
400g canned tomatoes
250g sweet potatoes
250g ricotta cheese
125g mozzarella
1 egg white
1 onion
garlic

Ingredients (Version 2)

200g lasagna sheets
500g beef mince
400g canned tomatoes
250g sweet potatoes
250g ricotta cheese
125g mozzarella
1 egg white
1 onion
garlic

Ingredients (Version 3)

200g lasagna sheets
500g turkey mince
400g canned tomatoes
375g cottage cheese
1 egg white
1 onion
garlic
.
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1. Bring a large pan of water to boil, and then put in the lasagna sheets. Make sure that they are separated and do not stick to each other while boiling. Once they have boiled, run them through cold water. Set a foil somewhere, oil it a bit and put the sheets on it. You can put sheet one above each other but only if you oil them as well - otherwise they will still to each other. Do this process quickly and do not let them dry in the sieve or they will be impossible to separate without breaking.

In the same time, dice the sweet potatoes and bring them to a boil (if sweet potatoes are added to the recipe). Mash them up.

2. This step can very much happen during Step 1 as well. Put a large pan on the stove and a few spoons of olive oil. Add the meat and fry until the meat is well cooked. Dice the onion and add it to the mixture. Add a few garlic cloves as well, to taste (crush and chop them). Add the canned tomatoes and the mashed sweet potatoes, season to taste and add herbs such as basil or sage.

3. Add some of the meat sauce to the bottom of your dish (or dishes), and then add a layer of the lasagna sheets. On top of the sheet, add a good layer of sauce (so that you shouldn't be able to see the pasta under it).

In a bowl, gently whisk the egg white with a fork. Add the ricotta or cottage cheese to it and mix well. Put a few dollops of this mixture on top of the layer of sauce. Add some mozzarella and then another layer of pasta above it. Press a little bit so that the sauce and the cheeses become a bit uniform. Redo the same process. Add another layer of pasta. This will be the final one. Add again sauce and cheese and voila - they're ready to go in the oven!

Bake for like 20-25 minutes at 200 degrees Celsius.

Posted in Fitness.