High Protein Lasagna Soup for Dinner: The Cozy, Muscle-Building Bowl You’ll Crave on Repeat

You want weeknight comfort that doesn’t wreck your macros? This is it. Think lasagna flavor, gym-rat stats, and one pot.

You’ll crush your protein, crush your cravings, and still have leftovers. It’s rich, cheesy, and ridiculously satisfying without being a brick of regret. Ten bucks says this becomes your new “I’m tired but I still want something epic” dinner move.

What Makes This Recipe Awesome

All the lasagna vibes, none of the assembly. No layering, no oven gymnastics—just a hearty, spoonable soup that tastes like a nonna met a nutrition coach.

Serious protein per serving. Between lean ground turkey (or beef), cottage cheese, and Greek yogurt, you’re looking at 35–45g of protein in a bowl.

Gains meet comfort.

Customizable to the max. Swap noodles, switch proteins, go gluten-free, amp the spice. This recipe is a canvas; you’re Picasso.

Meal-prep friendly. Reheats like a champ and thickens slightly for even better leftovers. Your future self will high-five you.

Ingredients Breakdown

• 1 lb lean ground turkey (93% or 99% lean; sub lean ground beef or chicken)
• 1 small yellow onion, diced
• 4 cloves garlic, minced
• 2 tbsp tomato paste
• 1 (24–28 oz) jar marinara sauce (choose a no-sugar-added, high-quality brand)
• 4 cups low-sodium chicken broth (or beef broth for deeper flavor)
• 1 (14.5 oz) can crushed or fire-roasted tomatoes
• 1.5 tsp Italian seasoning
• 1 tsp dried basil (optional but nice)
• 1/2–1 tsp crushed red pepper flakes (adjust for heat)
• Salt and black pepper to taste
• 6–8 lasagna noodles, broken into pieces (or 6 oz mafalda/campanelle; use GF if needed)
• 1 cup low-fat cottage cheese
• 1/2 cup plain Greek yogurt (2% or 5% for creaminess)
• 1/2 cup part-skim ricotta (optional; for classic lasagna tang)
• 1 cup shredded part-skim mozzarella
• 1/4 cup grated Parmesan
• Fresh basil or parsley for garnish
• Olive oil spray or 1 tsp olive oil

Instructions

1. Brown the protein. Heat a large pot or Dutch oven over medium-high.

   Lightly oil, add ground turkey, and cook, breaking it up until browned and crumbly, 5–7 minutes. Season with salt and pepper.

2. Sauté aromatics. Add onion and cook 3–4 minutes until softened. Stir in garlic for 30 seconds until fragrant.

   No burning—garlic drama is not invited.

3. Tomato base. Stir in tomato paste and cook 1 minute to caramelize. Add marinara, crushed tomatoes, broth, Italian seasoning, basil, and red pepper flakes. Bring to a simmer.
4. Noodle time. Add broken lasagna noodles.

   Simmer uncovered, stirring often, 10–12 minutes until al dente. If soup thickens too much, splash in extra broth or water.

5. Make the “cheesy cloud.” In a bowl, mix cottage cheese, Greek yogurt, ricotta (if using), and half the mozzarella. Season with a pinch of salt and pepper.
6. Finish and melt. When noodles are done, lower heat.

   Stir in half the Parmesan. Taste and adjust salt, pepper, and heat. Ladle soup into bowls and dollop with the cheesy mixture.

   Top with remaining mozzarella and Parmesan. Cover pot briefly or torch/broil bowls if you’re extra—melt city.

7. Garnish and serve. Scatter fresh basil or parsley. Grab a spoon.

   Resist inhaling it in 60 seconds.

How to Store

• Fridge: Store soup and cheesy mixture separately in airtight containers 3–4 days. The noodles will continue to soften; still delish.
• Freezer: Freeze soup without noodles up to 3 months. Add fresh cooked pasta when reheating for best texture.
• Reheat: Stovetop over medium with a splash of broth.

  Add dollops of the cheese blend after heating to keep it silky.

• Meal prep tip: Cook noodles separately and add to each portion when serving to avoid sogginess, IMO the best move if you’re batching.

Nutritional Perks

• Protein powerhouse: Turkey + dairy = 35–45g protein per bowl (depending on portions and cheese choices). Recovery fuel without the boredom.
• Better carbs, better satiety: Pasta gives sustained energy; fiber from tomatoes helps keep you full. You’ll be satisfied, not sleepy.
• Lighter fats, big flavor: Using part-skim cheeses and lean meat keeps fats reasonable while delivering that creamy-cheesy payoff.
• Micronutrient boost: Tomatoes bring lycopene and vitamin C; dairy adds calcium; herbs bring antioxidants.

  Your body says thanks.

What Not to Do

• Don’t overcook the noodles. Mushy pasta will make you sad. Pull them at al dente—they keep cooking in hot soup.
• Don’t skip seasoning. Taste as you go. A bland pot is 100% fixable with salt, pepper, and a pinch more Italian seasoning.
• Don’t boil after adding the cheese mixture. High heat can split the dairy.

  Gentle heat for creamy results.

• Don’t use sugary marinara. It skews the flavor. Choose a clean, robust sauce; read the label—your tongue can tell.
• Don’t forget to stir. Noodles like to stick to the bottom. Give the pot attention, like a needy cat.

Recipe Variations

• Beefy Bolognese Twist: Swap turkey for 90% lean beef, use beef broth, and add a splash of red wine during the sauté.
• Chicken Alfredo-ish: Use ground chicken, skip marinara, add more broth plus a touch of milk, and stir in Parmesan with extra black pepper.
• Veggie-Loaded: Add diced zucchini, spinach, and mushrooms after the onion.

  Keep protein with lentils or plant-based crumbles.

• Spicy Arrabbiata: Double the red pepper flakes, add Calabrian chili paste, and finish with a drizzle of chili oil.
• Gluten-Free: Use GF lasagna or short pasta. Cook separately and add per bowl for best texture.
• Keto-leaning: Skip pasta; use zucchini ribbons or shredded cabbage. Not “lasagna,” but big flavor and protein, FYI.
• Herb Bomb: Finish with lemon zest, fresh basil, and a whisper of nutmeg in the cheese for that classic lasagna note.

FAQ

Can I make this in a slow cooker?

Yes.

Brown the meat with onion and garlic on the stove, then add to the slow cooker with marinara, tomatoes, broth, and seasonings. Cook on Low 4–6 hours. Add pasta during the last 20–30 minutes until al dente.

Serve with the cheese mixture on top.

What’s the best pasta shape if I can’t find lasagna noodles?

Mafalda corta (mini lasagna), campanelle, or broken pappardelle. Any ridged short pasta that grabs sauce is your friend.

How do I keep dairy from curdling?

Lower the heat before adding any dairy and avoid boiling. Stir in off heat or add cheese as a topping at serving time for a guaranteed creamy finish.

Can I make it dairy-free but still high protein?

Use ground chicken or turkey and add a can of rinsed white beans for extra protein.

Swap dairy for a creamy unsweetened almond or cashew “ricotta” and a good dairy-free mozzarella.

How can I increase the protein even more?

Add an extra 1/2 pound lean meat, stir in unflavored whey or casein isolate (1–2 tbsp) off heat, or mix in additional Greek yogurt to the cheese topping. Season and taste to balance.

Is this kid-friendly?

Yes—just reduce or omit red pepper flakes and use a mellow marinara. Kids love the cheesy topping and noodle shapes.

Can I make it ahead for a party?

Absolutely.

Cook the soup base without pasta up to 2 days ahead. Reheat, add pasta, and cook to al dente right before serving. Serve with a big bowl of the cheese mixture for DIY topping.

In Conclusion

High Protein Lasagna Soup for Dinner brings serious flavor, ridiculous comfort, and gym-approved macros into a single pot.

It’s fast, flexible, and wildly satisfying—like lasagna’s cooler, easier cousin who actually shows up on weeknights. Make it once, and watch it join the permanent rotation. Spoon up, swole up, and enjoy the cozy win.