Oh, let me tell you about my new obsession – this incredible high protein lasagna soup that’s become a weekly staple in our house! As a busy mom who’s constantly juggling soccer practice and homework, I needed something that could satisfy my family’s hunger while packing in the nutrition. And trust me, this soup does all that and tastes like a big, comforting hug in a bowl.
I’ve been tweaking this recipe for months, ever since my daughter declared regular lasagna “too much work” to eat (kids, right?). What I love most is how it gives you all those classic lasagna flavors – the rich tomato sauce, the melty cheese, the satisfying pasta – but in spoonable form. And with lean turkey, lentils, and high-protein pasta, each bowl delivers a whopping 32 grams of protein!
The best part? It comes together in under an hour, and the leftovers taste even better the next day. My husband jokes it’s the only meal our picky eaters will actually beg for seconds of. Now that’s what I call a mom win!
Table of Contents
Table of Contents
Ingredients for High Protein Lasagna Soup
Alright, let’s gather our ingredients! I’ve learned through many (many) batches that this combo creates the perfect balance of flavor and nutrition. Here’s what you’ll need to make this high protein lasagna soup magic happen:
- 1 tbsp olive oil – Just enough to get things sizzling without weighing it down
- 1 lb lean ground turkey – I use 93% lean for the perfect meaty texture without excess grease
- 1 large onion, chopped – The sweeter, the better in my book!
- 4 cloves garlic, minced – Because when has extra garlic ever hurt anyone?
- 1 (28 oz) can crushed tomatoes – My secret? San Marzano if you can find them
- 6 cups chicken or bone broth – Homemade if you’ve got it – makes all the difference
- 1 (15 oz) can brown or green lentils, rinsed and drained – Don’t skip rinsing – that liquid can be bitter
- 2 tbsp tomato paste – For that deep, rich lasagna flavor
- 1 tbsp Italian seasoning – My kids call this “the good sprinkle”
- 1/2 tsp red pepper flakes – Optional, but I love the little kick
Choosing the Best High Protein Pasta
Here’s where we really boost the protein content! I swear by 8 oz high-protein pasta – my absolute favorite is chickpea or lentil pasta shaped like lasagna noodles or mafalda (those little ruffles hold the soup beautifully). The first time I tried it, I couldn’t believe how well it stood up to the broth without getting mushy.
Can’t find specialty pasta? No worries! Whole wheat or protein-enriched traditional lasagna noodles broken into pieces work too – just reduce cooking time slightly since they’ll soften in the hot soup. The key is cooking them separately to keep that perfect al dente bite. Nothing worse than soggy noodles in soup, am I right?
For the finishing touches:
- 1 cup plain Greek yogurt – Our healthier twist on ricotta – full fat gives the creamiest texture
- 1/2 cup grated Parmesan cheese – Freshly grated melts so much better than the pre-shredded stuff
- 1 cup shredded mozzarella cheese – Because what’s lasagna without that epic cheese pull?
How to Make High Protein Lasagna Soup
Alright, let’s get cooking! I promise this high protein lasagna soup comes together almost as easily as it disappears from bowls. I’ve broken it down into simple steps that even my 10-year-old can help with (though he mostly just volunteers for cheese-sprinkling duty).
Browning the Turkey and Building Flavor
First things first – grab your favorite heavy pot (I use my trusty Dutch oven) and heat that 1 tbsp olive oil over medium-high heat. When it shimmers, in goes the 1 lb lean ground turkey and chopped onion. Here’s my pro tip: break up the turkey with a wooden spoon as it cooks – you want nice, small crumbles that’ll distribute perfectly in every spoonful.
Cook for 5-7 minutes until the turkey’s no longer pink and the onions turn translucent. Now the magic starts – add those 4 minced garlic cloves and stir for just 1 minute until fragrant. Careful not to burn it! That bitter taste can ruin everything. If things start sticking, a splash of broth works wonders to deglaze those tasty browned bits from the bottom.
Simmering for Maximum Taste
Time to build our soup base! Pour in the 28 oz crushed tomatoes, 6 cups broth, 15 oz lentils, 2 tbsp tomato paste, 1 tbsp Italian seasoning, and 1/2 tsp red pepper flakes. Give it all a good stir, scraping up any delicious browned bits stuck to the pot – that’s pure flavor gold!
Bring it to a lively boil, then immediately reduce to a gentle simmer. Here’s where patience pays off – cover and let it bubble away for at least 30 minutes. I often let mine go for 45 if I have time. The longer it simmers, the more those flavors meld into something magical. Your kitchen will smell like an Italian grandmother’s dream!
Assembling the Perfect Bowl
While the soup works its magic, cook your 8 oz high-protein pasta separately in salted boiling water. This is my non-negotiable step – it keeps the noodles perfectly al dente instead of turning them to mush in the broth. Drain them well when they’re done.
For the creamy topping: whisk together 1 cup Greek yogurt and 1/2 cup Parmesan in a small bowl. Now the fun part – ladle that gorgeous soup into bowls, add a portion of pasta to each, then top with a generous dollop of the yogurt mixture and a sprinkle of mozzarella. Watch the cheese melt into gooey perfection as you carry it to the table!
Pro tip from my many taste tests: let everyone stir their own bowl to create those beautiful cheesy swirls. The first bite will have you hooked – I guarantee it!
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32g Protein High Protein Lasagna Soup Your Family Will Crave
A hearty and high-protein lasagna soup made with lean ground turkey, lentils, and high-protein pasta. Perfect for a quick and nutritious meal.
- Total Time: 55 mins
- Yield: 6 servings 1x
Ingredients
- 1 tbsp olive oil
- 1 lb lean ground turkey
- 1 large onion, chopped
- 4 cloves garlic, minced
- 1 (28 oz) can crushed tomatoes
- 6 cups chicken or bone broth
- 1 (15 oz) can brown or green lentils, rinsed and drained
- 2 tbsp tomato paste
- 1 tbsp Italian seasoning
- 1/2 tsp red pepper flakes
- 8 oz high-protein pasta (like chickpea or lentil pasta), in a lasagna noodle shape or similar
- 1 cup plain Greek yogurt
- 1/2 cup grated Parmesan cheese
- 1 cup shredded mozzarella cheese
Instructions
- Heat the olive oil in a large Dutch oven over medium-high heat. Add the ground turkey and onion, breaking the meat apart. Cook for 5-7 minutes until browned. Add the garlic and cook for 1 minute more.
- Add the crushed tomatoes, broth, rinsed lentils, tomato paste, Italian seasoning, and red pepper flakes. Stir well, scraping the bottom of the pot.
- Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for at least 30 minutes for the flavors to meld (the longer, the better).
- While the soup simmers, bring a separate pot of salted water to a boil. Cook the high-protein pasta according to its package directions for al dente. Drain it well.
- In a small bowl, mix the Greek yogurt and Parmesan cheese.
- Ladle the hot soup into bowls. Add a portion of the separately-cooked noodles to each bowl. Top with a dollop of the Greek yogurt mixture and a sprinkle of mozzarella.
Notes
- Cook pasta separately to maintain texture.
- Let soup simmer longer for deeper flavor.
- Adjust red pepper flakes for preferred spice level.
- Prep Time: 15 mins
- Cook Time: 40 mins
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
- Diet: Low Fat
Nutrition
- Serving Size: 1 bowl
- Calories: 380
- Sugar: 6g
- Sodium: 720mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 32g
- Cholesterol: 65mg
Tips for the Best High Protein Lasagna Soup
After making this high protein lasagna soup more times than I can count (and fielding texts from friends asking “how do you make it so good?”), I’ve picked up some game-changing tricks. These little tweaks take it from good to “can I have the recipe?” great every single time.
Spice It Just Right
That 1/2 tsp red pepper flakes is my sweet spot – enough warmth to notice but not overwhelm little palates. Want more kick? Add an extra 1/4 tsp to the pot or let people sprinkle crushed red pepper on their bowls. My husband keeps a shaker of Calabrian chili flakes at the table for his “grown-up” version.
Pro tip: If you accidentally go overboard with spice, stir in an extra dollop of the Greek yogurt mixture to cool things down. Works like a charm!
Storage Smarts
Here’s my golden rule: store soup and pasta separately. The broth and toppings keep beautifully in the fridge for 4-5 days, but noodles turn mushy if left swimming too long. I portion cooked pasta into small containers and add it fresh when reheating.
To freeze? Absolutely! Just leave out the pasta and yogurt topping. Freeze the soup base for up to 3 months. Thaw overnight in the fridge, then reheat gently while cooking fresh pasta. The lentils actually improve texture-wise after freezing – bonus!
Ingredient Swaps That Work
No turkey? No problem! Ground chicken works beautifully, or for a vegetarian twist, double the lentils and add 8 oz sliced mushrooms when sautéing the onions. The umami flavor is incredible.
Out of Greek yogurt? Cottage cheese blended smooth makes a great stand-in for the topping. Or skip dairy altogether with a dollop of ricotta-style cashew cream.
For my gluten-free friends: just ensure your pasta and broth are GF-certified. The rest is naturally gluten-free!
My Secret Flavor Boosters
When I really want to impress guests, I add 1 tsp fennel seeds with the Italian seasoning – that subtle sausage-like flavor takes it next level. A splash of balsamic vinegar at the end brightens everything up beautifully too.
And here’s my favorite trick: save 1/4 cup pasta cooking water to stir into leftovers when reheating. The starchy liquid brings back that fresh-made texture like magic.
Remember – recipes are guidelines, not rules! Make this high protein lasagna soup your own. After all, that’s how my “oops, we’re out of ricotta” moment led to the Greek yogurt topping that’s now my signature move!
Common Questions About High Protein Lasagna Soup
After sharing this high protein lasagna soup recipe with friends and family (and getting flooded with texts asking “Wait, how do you…?”), I’ve rounded up the most common questions. Here’s everything you need to know to make it perfect every time!
Can I use beef instead of turkey?
Absolutely! While I love lean turkey for its mild flavor and lower fat content, ground beef works beautifully too. Just drain any excess grease after browning – you don’t want an oily soup. For that classic lasagna taste, try 85% lean beef. My Italian grandmother would approve!
How do I store leftovers?
Here’s my golden rule: keep soup and pasta separate in the fridge. The broth and toppings stay fresh for 4-5 days, but noodles turn mushy if left swimming too long. I portion cooked pasta into small containers and add it fresh when reheating. The soup actually tastes better on day two – those flavors really meld!
Can I freeze this soup?
You bet! Just leave out the pasta and yogurt topping before freezing. The soup base freezes beautifully for up to 3 months. Thaw overnight in the fridge, then reheat gently while cooking fresh pasta. Pro tip: freeze in individual portions for quick lunches – just add fresh noodles when reheating!
What if I can’t find high-protein pasta?
No worries! Whole wheat lasagna noodles broken into pieces work great – just reduce cooking time slightly since they’ll soften in the hot soup. Or use regular pasta and bump up the protein with extra turkey or lentils. The key is cooking noodles separately to keep that perfect al dente bite.
Is there a vegetarian version?
Absolutely! Double the lentils and add 8 oz sliced mushrooms when sautéing the onions for incredible umami flavor. For extra richness, stir in 1 tbsp miso paste with the broth. The Greek yogurt-Parmesan topping makes it creamy without meat – my vegetarian sister-in-law requests this version whenever she visits!
Got more questions? Drop them in the comments – I’m happy to help troubleshoot! After making this high protein lasagna soup dozens of times, I’ve probably encountered (and solved) every possible kitchen hiccup along the way.
Nutritional Information
Let’s talk numbers – because I know when you’re making a high protein lasagna soup, you’re probably curious about what’s actually going into your bowl! Here’s the breakdown per serving (about 1 1/2 cups soup + toppings), based on my most-used ingredients:
- Calories: 380 – Perfect for a satisfying meal without feeling weighed down
- Protein: 32g – That’s more than some protein shakes, thanks to our turkey-lentil-pasta trio!
- Carbs: 35g – With 8g coming from fiber, so it’s the good, slow-burning kind
- Fat: 12g – Mostly the healthy unsaturated kind from olive oil and cheese
- Sodium: 720mg – Easy to reduce if you use low-sodium broth
Now, a little disclaimer from my kitchen to yours: these are estimates based on standard ingredients. Your exact numbers might dance around a bit depending on:
- Which broth you use (homemade vs. store-bought can vary)
- How much cheese you sprinkle (no judgment if you go heavy!)
- The specific pasta brand (different protein pastas have slightly different macros)
- Whether you use all the cooking oil or some stays in the pan
What really matters is that this high protein lasagna soup gives you a complete, balanced meal in one cozy bowl. It’s got your protein for muscles, complex carbs for energy, and just enough good fats to keep you satisfied. My fitness-obsessed brother calls it “meal prep gold” – high praise from someone who usually eats plain chicken and rice!
For anyone tracking closely: I like using MyFitnessPal’s recipe calculator when I make substitutions. Just enter your exact ingredients and amounts for precise numbers. But honestly? Sometimes it’s okay to just enjoy the deliciousness without overanalyzing – food is meant to nourish and delight, after all!
Serving Suggestions
Oh, let me tell you how I love to serve this high protein lasagna soup – because honestly, it’s a complete meal all on its own, but a few perfect pairings can take it from “wow” to “can we have this every night?!” Here are my family’s favorite ways to round out the meal:
The Must-Have: Crusty Bread
A warm loaf of garlic bread is practically mandatory at our table – it’s perfect for dunking into that rich broth and scooping up every last lentil. I’ll confess: sometimes I’ll even toast up a few extra slices the next morning to dip in my reheated soup for breakfast (don’t judge – it’s amazing!).
Short on time? Frozen garlic knots popped in the oven work in a pinch. Or – my secret lazy-night hack – grab a baguette, slice it, rub with a cut garlic clove, drizzle with olive oil, and broil for 2 minutes. Instant “fancy” bread that makes kids think you slaved for hours!
Fresh & Crisp: The Perfect Salad
We love pairing this hearty soup with a simple Italian chopped salad – just romaine, cucumbers, cherry tomatoes, red onion, and a drizzle of balsamic. The crisp veggies cut through the richness beautifully. My daughter calls it “salad confetti” and actually eats it (parenting win!).
For even more protein, I’ll sometimes add chickpeas or sliced grilled chicken to the salad. It turns dinner into a restaurant-worthy spread that leaves everyone satisfied without feeling stuffed.
For the Cheese Lovers
Okay, I know the soup already has cheese, but hear me out: a cheese board on the side takes things next-level when we have company. A few slices of provolone, some fresh mozzarella pearls, and maybe a little gorgonzola for the adventurous eaters. My husband jokes it’s cheese soup with a side of cheese, but hey – nobody complains when the cheese plate comes out!
Kid-Friendly Additions
For my picky nephew who thinks “green things are yucky,” I’ll serve the soup with buttered egg noodles on the side – he can mix in as much or as little soup as he wants. And those pre-made breadsticks from the grocery bakery? Total lifesaver when you need something guaranteed to please.
Really, though, this high protein lasagna soup stands beautifully on its own. Some nights, we just grab big spoons, gather around the pot, and call it a meal. That’s the beauty of comfort food – it doesn’t need fancy sides to feel special!
Ready to Make This High Protein Lasagna Soup?
Well, there you have it – my absolute favorite way to get all those cozy lasagna flavors in a protein-packed bowl of goodness! I can’t wait for you to try this high protein lasagna soup and see why it’s become such a staple in our home. Trust me, once you taste that first spoonful of rich tomato broth with melty cheese and perfectly al dente pasta, you’ll be hooked just like we were.
I’d love to hear how it turns out for you! Did your kids go back for seconds like mine always do? Did you try any fun twists like adding fennel seeds or extra veggies? Snap a pic of your beautiful bowls and tag me – nothing makes me happier than seeing my recipes bring joy to other family tables. Connect with me on Facebook!
And hey, if you’re like me and end up making this every week (no shame in that!), let me know what variations you discover along the way. Some of my best recipe tweaks have come from reader suggestions – that’s how cooking should be, right? A big, delicious conversation where we all share our kitchen wins.
Now go grab that Dutch oven and get simmering! Your new favorite soup – and maybe some happy new family memories – are just about an hour away. Happy cooking, friends!
