Low-Carb High-Protein Lasagna with Cauliflower Pasta Sheets

Prep Time: 20 minutes

Cook Time: 30 minutes

Servings: 4

Macros (Per Serving):

• Calories: 390

• Protein: 42g

• Carbs: 10g

• Fat: 18g

Introduction

This Low-Carb High-Protein Lasagna swaps traditional noodles for homemade cauliflower pasta sheets, making it a delicious, nutrient-dense, and low-carb meal. Packed with lean protein, cheesy goodness, and an herb-seasoned meat sauce, this lasagna delivers all the classic flavors without the extra carbs—perfect for busy moms looking for a wholesome dinner!

Ingredients

For the Cauliflower Pasta Sheets:

• 1 medium head of cauliflower (or 4 cups riced cauliflower)

• 1 large egg

• ¼ cup grated Parmesan cheese

• ½ tsp garlic powder

• ½ tsp Italian seasoning

• ¼ tsp salt

For the Meat Sauce:

• 1 lb lean ground turkey or beef

• 1 cup sugar-free marinara sauce

• 1 tsp olive oil

• ½ tsp garlic powder

• ½ tsp onion powder

• ½ tsp Italian seasoning

• ¼ tsp salt

• ¼ tsp black pepper

For the Ricotta Layer:

• 1 cup part-skim ricotta cheese

• ½ cup plain Greek yogurt (adds extra protein)

• 1 large egg

• ¼ cup grated Parmesan cheese

• ½ tsp garlic powder

• ½ tsp Italian seasoning

For the Topping:

• 1 cup shredded part-skim mozzarella cheese

• 1 tbsp fresh basil (optional, for garnish)

Instructions

Step 1: Make the Cauliflower Pasta Sheets

1. Preheat oven to 375°F and line a baking sheet with parchment paper.

2. Rice the cauliflower:

• If using a whole head, cut into florets and pulse in a food processor until finely riced.

• If using pre-riced cauliflower, measure 4 cups.

3. Steam or microwave the cauliflower:

• Steam for 5 minutes or microwave for 3 minutes.

• Let cool, then squeeze out excess moisture using a clean kitchen towel.

4. Make the dough:

• In a bowl, mix cauliflower, egg, Parmesan, garlic powder, Italian seasoning, and salt.

• Spread into a thin rectangle (about ⅛-inch thick) on the parchment paper.

5. Bake for 15 minutes, then remove and let cool.

6. Slice into sheets that fit your baking dish—this will be your low-carb pasta replacement!

Step 2: Cook the Meat Sauce

1. Heat olive oil in a skillet over medium heat.

2. Add ground turkey or beef and cook until browned, breaking it apart.

3. Stir in garlic powder, onion powder, Italian seasoning, salt, and pepper.

4. Pour in sugar-free marinara sauce and simmer for 5 minutes.

Step 3: Prepare the Ricotta Mixture

1. In a bowl, mix ricotta, Greek yogurt, egg, Parmesan, garlic powder, and Italian seasoning until smooth.

Step 4: Assemble the Lasagna

1. Spread a thin layer of meat sauce at the bottom of a baking dish.

2. Add a layer of cauliflower pasta sheets.

3. Spread ricotta mixture evenly over the cauliflower sheets.

4. Add another layer of meat sauce, then repeat the layers until all ingredients are used.

5. Top with shredded mozzarella cheese.

Step 5: Bake & Serve

1. Cover with foil and bake for 20 minutes.

2. Remove foil and bake for another 10 minutes until cheese is golden and bubbly.

3. Let sit for 5 minutes before slicing. Garnish with fresh basil and serve!

Why This Recipe Stands Out

✔ Only 10g carbs per serving—perfect for low-carb diets!

✔ Packed with 42g of protein per serving for a filling, muscle-building meal

✔ Rich, cheesy, and satisfying with zero pasta

Busy Mom Pro Tip

Make extra cauliflower pasta sheets ahead of time and freeze them for quick meal prep!

Recommended Pairings

• Drink: Sparkling lemon-infused water

• Side: Roasted garlic parmesan zucchini

Affiliate Picks for This Recipe

• Food Processor – Easily rices cauliflower for pasta sheets

• Glass Baking Dish – Perfect for even baking and easy cleanup

• Cheese Grater – Freshly grates Parmesan for maximum flavor

This Low-Carb High-Protein Lasagna with Cauliflower Pasta Sheets is a healthy, delicious, and guilt-free way to enjoy comfort food.