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Lean Chicken Lasagna: Delicious, high-protein, easy to make – also perfect for meal prep!
Ingredients
For 4 portions:
FOR THE CHICKEN RAGU
- 1 tsp. oil
- 1/2 onion
- 400 g chicken breast, minced
- 500 g tomato sauce, without added sugar, I recommend Heinz
- Salt and desired spices
FOR THE PROTEIN CHEESE SAUCE
- 400 g cottage cheese
- 100 gr egg whites
- 1 tsp. sea salt
- 1 tsp. black pepper
OTHER INGREDIENTS
- 120 g lasagna sheets ( I used 6 sheets – I used De Cecco)
- 20 g shredded Parmesan or low-fat cheese, such as EATLEAN (code: TRUSTNOCARB)
Tools Needed
- 1 pot (for the chicken ragu)
- 1 kitchen robot (to mix the protein cheese sauce)
- 1 medium Rectangular lasagna pan
- 4 Meal Prep Boxes, I use these
Procedure
- Chicken ragu. Add the oil to a pan on a high heat. Add the onion, sauté for 5 minutes, until brown.
Next, add the chicken, minced, break it up as finely as possible, using a spatula.
Add salt and desired spices. When the chicken is cooked, add in the tomato sauce and simmer on a low heat for 10 minutes. - Protein Cheese Sauce. Whisk cottage cheese, egg whites, salt and pepper, better with a kitchen robot, until dense. Set aside.
- Preheat the oven at 200°C or 180°C fan-assisted.
- Assemble the lasagna. In a loaf pan, alternate the ragu, cheese sauce, lasagne sheets.
Soften the lasagne sheets in hot water before layering them in the pan. Adjust their size and shape by breaking them into smaller sections to fit perfectly.
Complete 2-3 layers. Top the final layer with cheese sauce, then sprinkle with low-fat cheese or Parmesan. - Bake for 15 minutes with aluminium foil on top of the pan, then remove it, increase the temperature by 20C, and bake for a further 20 minutes.
- Once cooked, serve immediately or divide into four meal prep containers, add optional mixed salad or vegetables and store in the fridge for up to 4 days.
Calories and Macros of the Lean Chicken Lasagna
Calories and Macros (per serving):
- Calories: 420
- Carbs: 33.4 g (32%)
- Fat: 9.8 g (22%)
- Protein: 46.6 g (46%)
Make it Keto
To make it keto, you just need to:
- Switch the lasagna sheet with with keto-friendly options:
1. Zucchini or Eggplant Slices, cut lengwise, thin slices. Lightly salt the slices and let them sit to release moisture, then pat dry.Grill or bake them briefly to prevent sogginess in your lasagna
2. Low-carb Tortillas. Cut the tortillas into smaller shapes if needed to fit your baking dish. - Lightly toast them in a dry skillet to reduce moisture
Read also:
Keto pasta in the Netherlands
Keto Tortillas in the Netherlands
Storing tips
Store the lasagna in the refrigerator for up to 4 days, or freeze for up to 1 month, in single portions.
Reheat tips
Microwave: Place a damp paper towel over the container to trap steam. Microwave in short bursts of 30 seconds, stirring each time, until it’s warm.
Oven: Place the lasagna in an oven-safe dish, cover with foil, and warm at 175°C for 10-15 minutes.
Read also:
Chicken Protein Wraps – High Protein
Creamy Chicken Pesto Pasta – High Protein
Enjoy your meal prep!
Hi, I’m Simona! After experiencing the restrictions of keto, I’m now enjoying a balanced diet that brings freedom and happiness to my eating habits.
You find me on Instagram, Pinterest, and sometimes on Facebook.
I also write a lot of keto recipes on my Italian blog keto-with-simona.
Check also:
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