Lasagne: A Low Carb & High Protein Recipe

For this lasagne recipe I have exchanged the pasta for courgette slices and the typical calorie-laden white sauce for a high-protein, lower fat, creamy mix. This lasagne is also gluten-free. In fact, I actually much prefer this to standard lasagne!

lasagne

This recipe will make about 6 slices of lasagne depending on the dish you use. Approximate macros per slice are; 339cals, 34g protein, 11g carbs, 15g fat.

Lasagne Ingredients:

  • 500g Steak Mince (preferably organic/grass fed – I used Mullan’s Organic Farm steak mince which I got from St. George’s Market in Belfast)
  • 1 medium red onion
  • 1 carrot
  • 2 celery stalks
  • 6 garlic cloves
  • 2 courgettes
  • 100g mushroom
  • 15 fresh basil leaves
  • 1 tablespoon dried oregano
  • 500ml pasata
  • 3 tablespoons tomato purée
  • 500g quark
  • 4 tablespoons very finely grated parmesan
  • 50g high protein/low fat cheese – optional* (I use Myprotein High Protein Cheese)
  • Salt and black pepper to taste

*I use this particular cheese because it allows me to make my lasagne extra-cheesey without adding excess fats and calories to the recipe. However, feel free to substitute with your cheese of choice e.g. additional parmesan.

Lasagne Method:

  1. Fry the mince off in your pot – you will use the fat from the mince to cook the veg rather than using additional oils.
  2. Chop the carrot, celery and onion very finely and add to the pot along with the 6 minced garlic cloves. Add the oregano, stir and allow to cook on a medium heat for about 10-15 minutes.
  3.  Whilst the mince and veg are cooking, slice your courgette length-ways into long strips using a potato peeler.
  4. Mix two tablespoons parmesan with the quark to make the “white sauce”. Set aside for later.
  5. Once your veg have begun to soften, add 3 tablespoons of tomato puree and stir. Next add the pasata. Turn up the heat to boil and reduce to a simmer.
  6. Tear up the basil leaves and stir into the mix. Add some pink Himalayan salt and ground black pepper to taste.
  7. Preheat the oven to 200 degrees.
  8. At this stage, I blend the whole tomato-mix with a hand blender so that the veg etc are smooth.
  9. Slice and add the mushrooms, stir together and allow to cook for another 5-10 minutes on a medium-low heat.
  10. Begin to layer the base of your lasagne dish with the sliced courgette, followed by the tomato-mix. Next add a layer of the “white sauce”. Continue layering in this manner until you have used up all of your courgette/tomato sauce/white sauce.
  11. Top your lasagne with the remaining parmesan and, if using, grated Myprotein cheese. Pop into your preheated oven and turn heat down to 180 degrees. Cook for 30 minutes.
  12. Enjoy!

lasagne

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