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
- 1Bring a medium pot of salted water to a boil.
- 2Meanwhile, in a separate large stockpot, heat the olive oil over medium-high heat. Add the sausage, onion, bell pepper and sauté, breaking up the sausage with a wooden spoon as it cooks, for about 8-10 minutes or until the sausage is browned. Add the garlic and crushed red pepper flakes and sauté for 2 minutes, stirring frequently.
- 3Add the white wine to deglaze the pan, using a wooden spoon to scrape up any of yummy browned bits that are stuck to the bottom. Add the stock, diced tomatoes, crushed tomatoes, Italian seasoning, bay leaf and stir to combine.
- 4Meanwhile, add the pasta to the pot of boiling water and cook until the pasta just nearly reaches al dente.
- 5Continue cooking the soup until it reaches a simmer. Then reduce heat to medium-low, cover, and continue cooking until the pasta is al dente. Once the pasta is ready to go, use a strainer to transfer the pasta directly to the pot of soup and stir to combine.
- 6Taste and season the soup with salt and pepper as needed, plus extra Italian seasoning or crushed red pepper flakes if desired.
- 7Serve immediately, topped generously with your favorite toppings. Enjoy!
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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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.
