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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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Dear Sarah,
May I use potato starch instead of tapioka flour?
Hi lovely, I have not tried, but it would work for this recipe. Please let me know if you try it 💚
It looks delicious
Hope you love it 🥰
Oh! I see serving are adjustable! That’s great…my 4 servings recipe made sooo much..I could never eat a fourth of this….guess I’ll munch on my 4th all day long.👏🏻👏🏻
So happy that’s helpful! You can also freeze this one if it’s too much to eat right now 💚
I weighed 150g of TVP on my kitchen scale and it was WAY more than what you use in your video! Do you measure by volume? What would be the equivalent measuring cup amount in US units?
Hi Shannon, 150 g is correct, I’ve just noticed there is a glitch and the video is for an older version of the recipe. I’ve twisted and improved it since then 🙂 Sorry about that, will get it fixed ASAP 💚
I made this today, I used the dishes that you recommend and did not have enough of the sauce. I measured everything. What did I do wrong? My pasta sheets say 35 mins is that too long?
Also do you place half a pasta sheet in each layer in the middle ?
Hi Louise, sorry to hear you had issues! Which one of the sauce did you ran out of?
What are the macros for each serving
Hi Lynn, you can find the full nutritional information just under the recipe instruction, click to unveil 💚
If I swap the TVP to lentils, how much lentils would you suggest? I buy my lentils in a can.
I would do 2 to 3 cups of cooked lentils 🙂
What brand lasagna sheets are vegan? They look like fresh sheets too Thanks !
In Australia both San Remo and Barilla have vegan dry lasagna sheets and can be found at most supermarkets 🙂
Yummo!! Added some vegan mozzarella on top. Thanks for another great recipe
Yum awesome!
I’m confused by the amount of TVP: the recipe says 5.2 g (150 g). Elsewhere you’re converting ounces to grams, but here’s it’s just two gram measurements. Measuring it out and eyeballing it, neither measurement seems right — 5 is so little and 150 is so much — but I’m also new to using TVP. Don’t suppose quick help’s available for this current cooking conundrum, but hope this comment helps someone else in the future!
Hi Christina, sorry it is indeed 5.2 oz, and 150g. It’s been fixed in the recipe, hope you love it!
Wow, you’re fast. Thank you very much, Sarah! Making it now
I try haha
This looks great. If you are not vegan could you use buffalo mozzarella instead on top?
I’m so glad you like it! I only test recipes with plant-based ingredients, so I can’t say for sure how that would go, but of course, you can always adjust toppings to suit your preferences! 🙂
Making this tonight! Do you have the macros for the recipe? Thanks!
Click “nutritional information” under the recipe instruction to unveil, we keep them hidden as numbers do not serve everyone 🙂 Hope you love it!
Ah got it. Thank you!!
💚
This was sooo yummy! I made it in one, bigger container and it was amazing and easy to put together. Thanks!
Amazing, so happy you liked it Mel 💚
This was absolutely delicious, thank you!
Thanks Naomi, so happy you enjoyed it 💚