Welcome to a lasagne recipe to die(t) for.
A dish of rich, creamy whole-wheat pasta topped with a luscious sauce, and layers of crisp, fresh onions, garlic and seasoned beef is a melting pot of flavours. Imagine a recipe that provides all of this flavour but perfects the carbohydrate to protein ratio to make sure that you are having a favourite dinner and getting all of the best macros!
Below you’ll find the recipe. Please note that if you want to make this vegetarian, you can: just leave out the meat and use 2 cups of chopped mushrooms + 1 cup of chopped zucchinis + more of the spinach. Also, please take note of the Bechamel Protein Sauce below and use it next time you make some pasta! It’s an absolutely delicious low-carb and high-protein cheesy sauce.
IngredientsMeat Filling Ingredients
400 g Lean Minced Beef
1 small Onion (chopped)
1 can Chopped Tomatoes
1/8 cup Tomato Paste
1 tsp Dried Basil
1/2-1 tbsp Coconut Sugar
1 tsp Dried Thyme
1 tsp Dried Rosemary
1/4-1/2 cup Cooked Spinach
2 tsp Cinnamon, 1 tbsp Herbamere (Or sea salt)
Bechamel Protein Sauce
3/4 cup Coconut Milk
1/8 cup Pea Protein Powder
1/2 tbsp Herbamere
1 tbsp Coconut Flour
1/4 cup Cheddar Cheese (grated)
1/2 tsp Nutmeg (freshly-grated)
1 Pack Low or Zero-Carb Lasagne Sheets
Amount Per Serving:
Total Fat: 15g
Total Carbohydrates: 5g
1. First, make your meat sauce by frying the chopped onions on a nonstick pan set to medium/high with either coconut oil (2 tsps worth) or some PAM low-calorie cooking spray. Cook those onions until they’ve all started sweating and look nice and golden brown.
2. Then, add your meat, herbs and spices until the meat is cooked (and no longer pink).
3. Throw in your spinach and add the tomato sauce, tomato paste, and coconut sugar and turn the heat down to medium low for about 35 minutes or until your mix has reduced and tastes like tomato sauce heaven in a pan
4. When your meat sauce is done, make your bechamel by just heating up all the bechamel ingredients in a pan and bringing the mix to a boil first and then a light simmer (just turn the heat from high to low and cook it down until the mix has reduced and looks thick enough to pour onto the lasagne). Taste it to ensure it hits your right notes.
5. Finally, layer up your lasagne on a small casserole – This is nice for two to four servings. If you’re feeding a crowd though – or are wanting to meal-prep a lot of lasagne, use a bigger casserole and duplicate all the above ingredients. Start with a layer of pasta, then a layer of meat, then another layer of pasta, then another layer of meat, and finally the bechamel + some extra grated cheddar. If you want to get all snazzy on your lasagne, you can use a different kind of cheese too – edam, for example, would be great; so would gouda or a combo of the two (or three if you invite cheddar back to the party).
6. Bake at 160 C (around 320 F) for about 30-35 minutes or until the lasagne looks brown on top and ready to be devoured.
Notes Use unflavoured pea protein powder to make the sauce. DO NOT SUB with whey though. Or casein. The sauce won’t work if you do.