Low Sodium Zucchini Lasagna
Dive into guilt-free comfort with this Low Sodium Zucchini Lasagna, the perfect marriage of rich flavors and wholesome, heart-healthy ingredients. This recipe swaps traditional pasta sheets for tender zucchini slices, layered with creamy low-sodium cottage cheese, part-skim mozzarella, and a robust low-sodium marinara sauce. Nutrient-packed baby spinach and mushrooms, plus optional lean ground turkey or beef, boost the dish with protein and vegetables, all seasoned with aromatic garlic, basil, and oregano. The result is a lighter, reduced-sodium twist on a classic Italian favorite that’s bursting with flavor and ideal for those watching their salt intake. Ready in just over an hour, this easy-to-make, gluten-free dish serves six and is perfect for meal prep or a cozy family dinner. Savor the deliciousness without compromise!
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Ingredients
- 3 large (sliced lengthwise into thin strips) zucchini
- 2 cups low-sodium cottage cheese
- 2 cups (shredded) part-skim mozzarella cheese
- 1 cup (optional, for garnish) grated Parmesan cheese
- 3 cups low-sodium marinara sauce
- 1 pound ground turkey or lean ground beef (optional for protein)
- 2 cups (roughly chopped) baby spinach
- 1 cup (sliced) mushrooms
- 1 small (diced) onion
- 3 cloves (minced) garlic
- 2 tablespoons olive oil
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
Directions
Step 1
Preheat your oven to 375°F (190°C).
Step 2
Using a mandoline slicer or a sharp knife, slice the zucchini lengthwise into thin strips, about 1/8 inch thick.
Step 3
Lay the zucchini slices on paper towels and lightly pat them dry to remove excess moisture. You can sprinkle them with a very small pinch of salt to help draw out more moisture, then pat dry again.
Step 4
In a large skillet, heat olive oil over medium heat. Add the diced onion and minced garlic. Sauté until fragrant and translucent, about 3-4 minutes.
Step 5
If using ground turkey or beef, add it to the skillet and cook until fully browned. Drain off any excess fat if necessary.
Step 6
Stir in the mushrooms and baby spinach. Cook until the vegetables are softened, about 3-4 minutes.
Step 7
Pour in the low-sodium marinara sauce, dried basil, oregano, and black pepper. Stir everything to combine and let simmer for 5 minutes. Remove from the heat.
Step 8
In a medium bowl, mix the low-sodium cottage cheese with 1 cup of shredded mozzarella cheese.
Step 9
Lightly grease a 9x13-inch baking dish with olive oil or cooking spray.
Step 10
Start assembling the lasagna by spreading a thin layer of the sauce mixture on the bottom of the dish.
Step 11
Layer zucchini slices over the sauce evenly, slightly overlapping them.
Step 12
Spread a layer of the cottage cheese mixture over the zucchini, then another layer of the sauce. Repeat this layering process (zucchini, cheese mixture, sauce) until all ingredients are used, finishing with a layer of sauce on top.
Step 13
Sprinkle the remaining 1 cup of shredded mozzarella cheese on top. Optionally, scatter grated Parmesan for garnish.
Step 14
Cover the baking dish with foil (avoid touching the cheese layer) and bake in the preheated oven for 20 minutes.
Step 15
Remove the foil and bake uncovered for an additional 20 minutes, or until the cheese on top is bubbly and golden brown.
Step 16
Remove from the oven and let the lasagna cool for 10 minutes before slicing and serving.
Nutrition Facts
| Serving size | (3104.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 3192.0 |
| Total Fat 158.8g | 0% |
| Saturated Fat 63.2g | 0% |
| Polyunsaturated Fat 5.9g | |
| Cholesterol 616.9mg | 0% |
| Sodium 11062.0mg | 0% |
| Total Carbohydrate 162.2g | 0% |
| Dietary Fiber 23.3g | 0% |
| Total Sugars 103.8g | |
| Protein 285.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 3045.8mg | 0% |
| Iron 17.7mg | 0% |
| Potassium 6427.7mg | 0% |
Source of Calories