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“This was sooo yummy! I made it in one, bigger container and it was amazing and easy to put together. Thanks!”
Lasagna might be my favorite food ever. It’s always been my family’s go-to when hosting. I have the fondest memories of my dad making enough to feed 25 people for long Sunday lunches. It’s my ultimate comfort food, and I’m so happy with this meal prep version because I get to eat it multiple times a week! It’s incredibly nourishing, veggie packed and high in protein, with 40 g per serving!
High Protein Vegan Lasagna (Meal Prep)
A simplified, high-protein version of lasagna, perfect for weekday lunch. It features a hearty TVP Bolognese, basil cream, and liquid mozzarella.
Equipment
Ingredients
- 4 oz (115 g) dry lasagna sheets - 6 sheets
Bolognese
- 5.2 oz (150 g) textured vegetable protein - TVP
- ½ cup (120 ml) low-sodium vegetable stock - see notes
- 2 tsp (10 ml) olive oil
- 2 yellow onions - finely chopped
- 10.5 oz (300 g) mushrooms - finely chopped
- 2 carrots - finely chopped
- 1 red bell pepper - finely chopped
- 5 garlic cloves - minced
- 1 tbsp (3 g) dried oregano
- ½ tsp (1 g) red chili flakes
- 42 oz (1.2 kg) diced tomatoes - 3 x 400 g cans
- ½ tbsp (7 ml) balsamic vinegar
- 1 tbsp (15) tamari - reduced-sodium prefered
- sea salt flakes - to taste
Basil Cream
- 10.5 oz (300 g) silken tofu
- ¼ cup (60 ml) soy milk
- 5 tbsp (37 g) nutritional yeast
- 1 cup (42 g) fresh basil
- 1 cup (30 g) baby spinach
Liquid Mozzarella
- 1.5 tbsp (11 g) tapioca flour
- ¼ cup (60 ml) soy milk
- 1 tbsp (15 ml) olive oil
- 1 dash sea salt flakes
Instructions
- Prepare the Bolognese: Cover the TVP with the 1/2 cup of vegetable broth, to rehydrate it.
- To a large pot on medium heat, add the oil and onions. Cook for 5 minutes.
- Add the mushrooms, carrots, red bell pepper, garlic, oregano, chili flakes, a pinch of salt, and cook for 10 minutes, stirring regularly.
- Add the TVP, diced tomatoes, tamari, and balsamic vinegar. Cook uncovered for 20 minutes, stirring regularly. Once cooked, taste your sauce and adjust salt and pepper to taste.
- Prepare the Basil Cream: Add silken tofu, soy milk, nutritional yeast, basil, and spinach to a blender and blend until smooth.
- Prepare the Liquid Mozzarella: Add the tapioca flour, soy milk, olive oil, and salt to a blender and blend until smooth.
- Preheat the oven to 400 °F (200C)
- Build the Lasagna: prepare 4 individual oven-safe containers. I used containers that yield 600ml (20 fl. oz).Snap the lasagna sheets in half widthwise, to make you 12 sqaures of pasta.
- In each container we will use 3 squares of pasta. Start with a layer of Bolognese, followed by a layer of pasta, bolognese, and basil cream, and repeat to the top. Finish with a thin layer of bolognese topped with the liquid mozzarella.
- Cook in the oven according to the pasta instructions, which can vary slightly depending on the brands, but should be around 20 minutes. Allow 5 minutes to cool down. Enjoy!
Notes
Vegetable broth: only use 1/2 cup. Even if the TVP does not look fully rehydrated, it will absorb more liquid once mixed in the sauce. If you have a “beef” flavored stock or mushroom stock, those can be great flavor booster alternatives.
Time saver: I like to use my food processor to chop the onions, mushrooms, carrots, and red bell pepper in this recipe to save time.
Video
Nutrition Information
Per Serving/Portion
Calories: 528 kcalCarbohydrates: 70 gProtein: 40 gFat: 11 gSodium: 725 mgFiber: 17 gVitamin A: 433 IUVitamin C: 64 mgCalcium: 239 mgIron: 8 mg
Why I Love This Recipe (As a Nutritionist)
- High-Protein: With 40 g of protein per serving, this vegan lasagna is perfect for supporting your protein intake.
- Iron-Rich: Each serving contains 8 mg of iron, essential for maintaining energy levels and overall health. Its absorption is increased by pairing it with garlic and onions.
- Fiber-Rich: This recipe offers 17 g of fiber per serving, which supports digestive health and keeps you feeling full longer.
- Meal Prep Friendly: Make it once and enjoy nourishing, delicious, high-protein meals throughout the week.
- Vegan and Nutritious: It’s entirely plant-based, packed with essential nutrients, and incredibly satisfying.
bolognese ingredients
Ingredient Notes
- Textured Vegetable Protein (TVP): A fantastic plant-based protein option that mimics the texture of minced meat and absorbs flavors beautifully. Depending on the brands, it can be soy or pea-based. I used a soy-based one in this recipe.
- Silken Tofu: A key ingredient for the creamy basil layer, adding protein and richness. Substitute with soaked cashews if needed.
- Nutritional Yeast: Brings a cheesy, umami flavor while providing B vitamins and additional protein.
- Balsamic Vinegar: Adds a touch of sweetness and acidity to enhance the bolognese sauce’s depth of flavor.
Basil cream and liquid mozzarella ingredients
How to Make This Recipe (Summary)
Start by preheating your oven to 400°F (200°C). Soak the TVP in boiling water to rehydrate. Cook the diced onions in a pot for about 5 minutes until softened. Add carrots, red bell pepper, mushrooms, and seasonings, and cook for 10 minutes to develop the flavors. Stir in the rehydrated TVP and diced tomatoes, then simmer for 20 minutes.
Blend the silken tofu, fresh basil, spinach, nutritional yeast, and soy milk to make the basil cream. Separately, blend the liquid mozzarella ingredients until smooth.
Layer the lasagna in a baking dish: start with a layer of bolognese, then a layer of pasta, another bolognese, and the basil cream, and repeat to the top of the container. Finish with a thin layer of bolognese topped with the liquid mozzarella.
Bake for 40 minutes, then let it rest for 5 minutes before serving. View recipe card below for detailed instructions.
Variations and Tips
- Gluten-Free: Use gluten-free lasagna sheets for a gluten-free option.
- Extra Vegetables: Swap the capsicum for eggplant or zucchini.
- Seasonings: Make sure to taste your sauce and adjust the seasonings to your liking before building the lasagna, as this is where you will get the most of the flavors from.
- Time saver: I like to use my food processor to chop the onions, mushrooms, carrots, and red bell pepper in this recipe to save time.
Why You’ll Love This High-Protein Vegan Lasagna
- Protein-packed
- Rich in flavor
- Meal prep friendly
- Vegan
FAQ
Can I freeze this lasagna?
Yes, it freezes well for up to one month. Thaw overnight in the fridge and reheat in the oven before serving.
How long can I store leftovers?
Store leftovers in an airtight container in the fridge for up to 4 days.
Is this gluten-free?
It can be made gluten-free by using gluten-free lasagna sheets. Ensure your TVP and tamari are GF certified if needed.
Can I substitute TVP?
Yes, you can use lentils.
Can I make it nut-free?
This recipe is naturally nut-free.
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Great recipe thanks
I’m so happy you enjoyed it Jan 💚
This looks delicious. What if I wanted to bake as a unit in a 9 X 13 casserole dish? Thank you!
Hey Denise, this dish will work well in a large baking dish, just not sure of the exact measurements in inches, and you can follow the exact same instructions. For reference the dishes I used yield 600ml each. If you have any Bolognese sauce leftover, it freezes well 🙂 Hope you love it!
This was absolutely delicious, thank you! I skipped the basil sauce and just did the ‘mozzarella’ sauce with nutrionional yeast and it was really tasty. Just needed to make a lot of sauce for the lasagne sheets to cook.
Hey Jasmin, so happy you liked it! 💚
How big of a pan does the default 4 servings recipe fill? Curious if I need to make a smaller serving size, based on the pan I wish to fill, making it for 2 people.
Hey Robbie, the individual servings pan are 600ml size! If you have some spare sauces that don’t fit in your pan, you can always use them as pasta sauce 🙂
Amazing! I have two pans that hold 1200ml, so if I make 4 servings I’ll get lots of edge pieces! Yum!
that sounds awesome!!
Hello I used a canoe shape like dish to cook this in oven and it took me 4 sheet of Lasagne but the 4 one I break them so that it can fill the open space
Has anyone tried this with gluten free lasagna noodles?
I have tried it with the Barilla oven ready GF lasagna sheets, and it worked perfectly 💚 hope you love it!
Hi Sarah! Can you share the brand or a link to the glass containers you use here? Also, do you have a recommendation for the TVP brand – is it cooked or frozen? (Never bought before!) Thank you!
Hi lovely! The glass containers are from IKEA, and they’ve held up so well, I use them for everything from meal prep to freezing leftovers.
For the TVP, I buy it dry (not frozen or pre-cooked) and just rehydrate it with hot water or veggie stock before using. Any plain, unflavored one works well – Macro from Woolies (or I’ve heard Bob’s Red Mill if you’re in the US) are both great! Hope that helps 💛
Amazing thanks for this!!! Mine actually made like 10 large serves (even when using the regular 4 person recipe) madness
Wow I guess that’s a good example of how serving sizes are subjectives! I’m very happy you’re enjoying the recipe 💚
Hi, if I want to eat this the next day, is it best to assemble and not cook and then cook in oven when ready to eat? Or better to just cook it in a batch and then re-heat next day? Best way to re-heat? Thanks 🙂
Both will work, but I personally prefer to cook it as a batch, and then reheat in the microwave (but the oven works too) when I’m ready to eat it 🙂
This is a fantastic recipe! So tasty and I have swopped in various veggies for the mushrooms (zucchini has been awesome)- I have baked in one large dish and several smaller dishes and they all turn out perfectly. I have also cooked the lasagne before freezing it which has worked well – very convenient.
Hey Jenna, I’m so happy to hear that! Thank you for your comment 💚
Hi. Is there any substitute for the tapioca flour? Can I use oat , rice, almond , chickpea flour instead?
Thanks
The tapioca is what will give it the starchy texture, you can use arrowroot instead but the one you listed won’t work here. You can absolutely skip it that layer, it would still be delicious! Just make sure there is enough of the tomato sauce to cover the top layer of pasta 🙂
This looks so great! Would you cook any differently if it all goes in the same dish, as opposed to smaller dishes for meal prep?
You can follow the same instructions for a large dish, the pasta box should have a recommended time 🙂
Hi, just a quick question. Do I assemble and then freeze or bake in the oven first then freeze?
Thanks
If you want to freeze it, it might be best to do so uncooked. Defrost, and bake when ready to eat 🙂
can i use fresh lasagna sheets instead?
absolutely 🙂