
Easy Lasagna Soup
This Lasagna Soup delivers 19g protein and 501 calories per serving, offering a broth-based alternative to heavier pasta dishes. Batch-preps 6 servings on the stovetop in minimal time, making it ideal for adding volume to your meals without excess calories. Built for lifters managing their carb intake while maintaining protein consistency across the week.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Italian Pork Sausage(454g)
- •Yellow Onion
- •Bell Pepper
- •Garlic(300g)
- •Red pepper flakes(3g)
- •Wine, White, Dry(240g)
- •Canned Diced Tomatoes
- •Tomato, Canned, Crushed
- •Italian seasoning(23g)
- •1 bay leaf
- •Pasta, Mafalda, White, Dry(227g)
- •fine sea salt and freshly-cracked black pepper
Instructions
- 1Heat the olive oil in a large stockpot over medium-high heat. Add the Italian pork sausage, onion, and bell pepper, breaking up the sausage with a wooden spoon as it cooks for 8–10 minutes until the sausage is browned and no longer pink.
- 2Add the fresh garlic and red pepper flakes to the pot and sauté for 2 minutes, stirring frequently, until fragrant.
- 3Pour in the white wine to deglaze the pan, scraping up the browned bits from the bottom with a wooden spoon. Add the canned diced tomatoes, crushed tomatoes, and Italian seasoning, and stir to combine.
- 4Bring a separate medium pot of salted water to a boil over high heat. Add the mafalda pasta and cook for 7–9 minutes until just short of al dente, stirring occasionally to prevent sticking.
- 5Bring the soup to a simmer over medium-high heat, then reduce heat to medium-low. Cover and simmer for 5–7 minutes until the flavors meld.
- 6Use a strainer to transfer the cooked pasta directly from its pot into the soup and stir to combine.
- 7Taste the soup and season with salt and pepper as needed. Add extra Italian seasoning or red pepper flakes if desired.
- 8Divide the lasagna soup evenly into 6 airtight containers while hot. Cool to room temperature before sealing, then refrigerate for up to 4 days or freeze for up to 3 months.
Nutrition — Per Serving
501
calories
19g
protein
22g
fat
- Carbohydrates
- 50g
- Saturated fat
- 7.0g
- Sodium
- 440 mg
- Dietary fiber
- 3.1g
6 servings per batch · ~210g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Easy Lasagna Soup have per serving?
Each serving contains 19g of protein and 501 calories with 22g fat and 50g carbs. The carbohydrate content is notably high for a soup-based recipe.
How long does Easy Lasagna Soup take to prep?
This stovetop recipe has quick prep time and makes 6 servings at once, allowing you to batch prep multiple days of meals in one cooking session.
Is Easy Lasagna Soup good for fat loss?
At 501 calories per serving with 50g carbs, this recipe is better suited for muscle gain or active training days when carbohydrate intake supports performance. The 19g protein per serving is on the lower side for a dedicated fat-loss phase.
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