High Protein Lasagna Soup — Weeknight Comfort With Gains

A lasagna-style soup built for busy nights and muscle goals, delivering cozy flavor, fast cook times, and macro-friendly toppings.

You know that moment when your stomach says “pizza,” your brain says “protein,” and your calendar says “30 minutes”? This soup solves it. Big lasagna vibes, smart macros, one pot, zero layering. It hits the same nostalgia as grandma’s pan but without the weekend commitment. And yes, we stacked the protein so your bowl pulls its weight.

What Makes This Recipe Awesome

• Serious protein per serving: With lean meat, bone broth, and a ricotta–cottage cheese swirl, expect roughly 35–45g per bowl.
• Weeknight-fast: Built to be on the table in about 35–40 minutes. No noodles pre-boil. No baking. No drama.
• One pot simplicity: Brown, simmer, drop noodles, finish. Your sink will thank you.
• Lasagna flavor without the stack: Tomato, Italian herbs, and gooey cheese give you all the comfort minus the casserole time sink.
• Customizable macros: Choose your pasta, tweak the dairy, add beans, or go spicier. It’s flexible, not fragile.
• Meal prep friendly: Make once, eat multiple times. With a couple smart storage tricks, it reheats like a champ.

What Goes Into This Recipe – Ingredients

Makes about 6 hearty servings

• 1 tablespoon olive oil
• 1 pound (450 g) lean ground turkey (93% lean or better)
• 8 ounces (225 g) turkey Italian sausage, casings removed (or use all lean ground turkey and add 1/2 teaspoon fennel seeds)
• 1 medium yellow onion, diced
• 4 cloves garlic, minced
• 2 tablespoons tomato paste
• 1 teaspoon fennel seeds (optional if using plain ground turkey; mimic sausage flavor)
• 2 teaspoons Italian seasoning (or 1 teaspoon dried basil + 1 teaspoon dried oregano)
• 1/2 teaspoon crushed red pepper flakes (optional for heat)
• 1 1/2 teaspoons kosher salt, divided, plus more to taste
• 1/2 teaspoon black pepper
• 24 ounces (680 g) marinara sauce, no-sugar-added preferred
• 6 cups low-sodium chicken bone broth (or beef bone broth for a richer vibe)
• 8 ounces lasagna noodles, broken into 2-inch pieces (or use mafalda corta; for extra protein, choose high-protein or legume-based pasta)
• 4 cups baby spinach, roughly chopped
• 1/2 cup fresh basil, chopped
• Ricotta-cottage cheese topping: 1 cup part-skim ricotta, 1 cup low-fat cottage cheese, 1/3 cup finely grated Parmesan, 1/4 teaspoon salt, 1/4 teaspoon black pepper
• 1 cup shredded part-skim mozzarella (for melty cheese finish)
• Optional protein boost: 1 (15-ounce) can cannellini beans, rinsed and drained

Instructions

1. Brown the meat: Heat olive oil in a large Dutch oven over medium-high. Add ground turkey and turkey sausage; season with 1/2 teaspoon salt and the black pepper. Cook, breaking up with a spatula, until no pink remains and lightly browned, 6–8 minutes. If there’s excess fat, spoon off a little (you want flavor, not grease).
2. Build the flavor base: Add onion and a pinch of salt. Sauté 3–4 minutes until translucent. Stir in garlic, tomato paste, fennel seeds (if using), Italian seasoning, and crushed red pepper. Cook 1 minute to bloom the spices and caramelize the paste.
3. Add liquids: Pour in marinara and bone broth; stir to combine. Bring to a steady simmer. Taste and adjust salt now—broth brands vary, so don’t be shy, just don’t go salt-crazy.
4. Cook the noodles: Add broken lasagna noodles (or mafalda) to the simmering pot. Cook uncovered, stirring occasionally so nothing clumps, until al dente, 8–10 minutes. If using legume-based pasta, check early; it can soften fast.
5. Green it up: Stir in spinach and half the basil. Simmer 1–2 minutes until wilted. If adding cannellini beans, fold them in now to warm through.
6. Make the cheesy swirl: In a bowl, mix ricotta, cottage cheese, Parmesan, remaining salt, and black pepper until smooth. This is the “lasagna layer” you don’t have to layer.
7. Serve: Ladle soup into bowls. Dollop 2–3 tablespoons of the ricotta-cottage mixture into each bowl and swirl. Top with a sprinkle of mozzarella and the remaining basil. Let the heat melt everything; if you want extra drama, tent with a lid for 1 minute to get it gooier.
8. Final check: Taste and tweak. Need more tang? A splash of broth or marinara. Want more heat? A pinch of red pepper. Prefer thicker? Simmer 3–5 more minutes.

Storage Tips

Short-term: Refrigerate soup (with noodles) in airtight containers up to 4 days. The noodles will keep soaking liquid, so add a splash of broth when reheating.

For best texture: If you plan to keep leftovers more than 2 days, store the soup and noodles separately. TBH, that single tweak saves your pasta from turning mushy.

Freezer: Freeze soup without noodles for up to 3 months. Cook fresh noodles when reheating. Cheese topping freezes fine, but it’s smoother when made fresh.

Reheat: Stovetop on medium or microwave in 60–90 second bursts, stirring between intervals. Add broth to loosen as needed.

What’s Great About This

• Macro-minded design: Lean meats and bone broth deliver protein without a heavy fat tax. Add beans if you want even more.
• Comfort meets speed: It tastes like a Sunday lasagna but cooks like a Tuesday. IMO, that’s a win-win.
• One bowl meal: Protein, carbs, and greens in a single spoon. Your plate envy can take the night off.
• Flexible and forgiving: You can swap pasta, dial spice, and control cheese volumes without breaking the recipe.

Pitfalls to Watch Out For

• Overcooking noodles: Pasta continues to soften off heat. Stop at al dente or risk a soggy situation.
• Curdled dairy: Don’t boil after adding the ricotta-cottage swirl. Ladle soup first, then swirl and finish with mozzarella.
• Greasy broth: If your sausage runs fatty, skim before adding marinara and broth. Rich is good; oily puddles, not so much.
• Under-seasoning: Bone broth and marinara brands vary wildly. Taste early and often. FYI, Parmesan adds saltiness—balance appropriately.
• Watered-down flavor: Too much broth and not enough paste/herbs? Add an extra tablespoon tomato paste and a pinch more Italian seasoning to concentrate.

Recipe Variations

• Beefy classic: Swap turkey for 90–95% lean ground beef and beef bone broth for a richer, old-school flavor.
• Spicy arrabbiata: Use spicy marinara, double the red pepper flakes, and finish with extra basil for a fiery bowl.
• Gluten-free: Choose certified GF lasagna or mafalda pasta. Legume-based options add extra protein too.
• Vegetarian power: Replace meat with 1 1/2 cups cooked lentils or plant-based crumbles; use vegetable bone broth (or high-protein veggie broth) and keep the cheese swirl.
• Extra creamy: Whisk 1/4 cup grated Parmesan into the pot at the end for a silkier texture, then still use the ricotta-cottage dollop.
• Instant Pot: Sauté meat, onions, and spices on Sauté. Add marinara and broth; stir. Pressure cook 4 minutes with pasta, quick release, then stir in spinach and basil. Finish with cheese in bowls.
• Slow cooker: Brown meat on the stovetop. Add everything except pasta, spinach, basil, and cheeses to the slow cooker and cook on Low 6–7 hours. Add pasta in the last 30–40 minutes, then finish with greens and serve with the cheese topping.

FAQ

How do I keep the soup “high protein” without making it heavy?

Use lean meats, bone broth, and the ricotta–cottage cheese combo for concentrated protein with moderate fat. Keep mozzarella as a light sprinkle and add beans if you want a bigger boost without a greasy finish.

Can I make this dairy-free?

Yes. Skip the ricotta-cottage swirl and mozzarella; use a dairy-free Parmesan-style sprinkle if you like. For creaminess, blend a cup of the soup with white beans and stir back in; it gives body without dairy.

What pasta works best for a lasagna-style soup?

Broken lasagna sheets are authentic, but mafalda corta (mini lasagna) is easier to eat. For extra protein, try high-protein wheat or legume-based pasta. Just watch the cook time—legume pasta softens quickly.

Can I meal prep this?

Absolutely. Make the soup base and store the pasta separately. Reheat the soup, then boil fresh pasta or add pre-cooked pasta right before serving. The cheese swirl mixes fast, so prep it day-of for best texture.

How do I thicken the broth?

Simmer 3–5 extra minutes uncovered, add an extra tablespoon of tomato paste, or stir in a handful of finely grated Parmesan. Each step concentrates flavor while thickening slightly.

What’s the best broth for flavor and protein?

Chicken bone broth is clean and protein-forward; beef bone broth brings deeper flavor that leans “red sauce” Italian. Choose low-sodium so you control the salt.

Can I freeze leftovers?

Freeze the soup without pasta for up to 3 months. Noodles break down in the freezer, so cook fresh when reheating. The cheese topping is best made fresh for smoothness.

How much cheese should I add per bowl?

Start with 2–3 tablespoons of the ricotta-cottage mixture and a tablespoon or two of mozzarella. You want creamy and melty, not a cheese avalanche—unless that’s the vibe.

Final Thoughts

This soup gives you the comfort of lasagna with the speed of a Tuesday night and the protein your goals demand. Stack the bowl with lean meat, bone broth, and a smart cheese swirl, and you’ve got flavor without fuss. It’s the kind of repeatable dinner that doesn’t get old. Make it once, and it’ll become your weeknight flex.